Special Diet - Created Date : 3.10.2019
Oven Baked Sweet Potato Toast 4 Ways
Bring on the toppings – It’s time for some Oven Baked Sweet Potato Toast 4 Ways
Do you SPT?
SPT… that’s short for Sweet Potato Toast. Also known as my new breakfast obsession.
Our dear friend Kelsey from Little Bits Of deserves the credit for this amazing tuber meets toaster invention. It’s true, she’s the legit inventor of sweet potato toast made in the toaster. And Stacie and I have had the pleasure of feasting on slabs of gussied up sweet potato with her in her kitchen. It’s pretty much what I imagine hanging out with a rockstar would be like. I mean, she did make SPT on the Dr. Oz Show after all.
Updated: I also want to show a little love and R-E-S-P-E-C-T to Kendra over at Paleo Paparazzi who, as early as 2015, has been sharing her oven broiled SPT method over on Instagram and her blog unbeknownst to me at the time this post originally went live. Another SPT goddess and role model, for sure.
Anyways, I won’t belabor the history of or the principles behind sweet potato toast because it’s relatively simple and we all just want to get to the recipe.
Slice sweet potato. Toast slices in the toaster until toasty brown. Top them with whatever your heart desires.
Pretty easy, eh? It is. Unless you’re like me and your chances of being able to actually stand in front of your toaster long enough to allow the sweet potato toast to run through a few toasting cycles in the morning is like, um, zero. Absolutely not gonna happen. Not when I’ve got kids to get ready and out the door. Or kids to pull off the trampoline or out of the mud so they can actually get dressed and be somewhat presentable for school. An adult-friendly breakfast that takes more than 10 minutes to make from start to finish is so. not. happening at this stage in my life.
So that’s why I’ve tapped into the SPT genius of Kelsey and Kendra and put my own meal prep-friendly spin on things. Now I can prep a big batch of sweet potato toast during my weekend meal prep so all I have to do it give them a quick toasting before I top them. Here’s how I do it:
I choose a nice big, fat sweet potato or yam (whichever’s on sale). Look for ones that are relatively tube-shaped so they’re easier to slice. I then scrub it under water, pat it dry and trim the ends off with a big knife (this is the knife I have – we’re about to celebrate our 20th anniversary together). I don’t remove the skin because fiber is good and I find that it helps the slices hold up better during storage.
Okay, from the point on, no more ‘I’ statements. This is all about you now and how YOU can make Oven Baked SPT Toast 4 Ways too.
Slice your sweet potato lengthwise using a big knife or mandolin slicer to create slices that are about 1/4-inch thick. I prefer the mandolin slicer for two reasons:
My Type A self likes the slices to be very uniform, and
I find it to be easier and safer than using a I have no desire to cut my finger off.
Arrange the slices on a wire rack set on a large baking sheet. Bake in a preheated 350°F oven for 15-25 minutes or until potatoes are tender but not cooked all the way through. You can rotate the pan and flip them over halfway through if you want. Or not.
Once they’re tender but not cooked all the way through, remove pan from the oven and allow the slices to cool completely before storing them in a lidded container in the fridge. It’s important that you allow them to cool completely before stacking them in a container or they’re get sweaty and take longer to toast when you’re ready to eat.
When it’s go-time simply add the desired number of slices to the toaster or toaster oven and toast away. I set mine on the highest setting and it takes only one toasting cycle to get them how I like them (warm, bubbly and crispy on the edges) – but yours may need more or less depending on your toaster.
Now the fun starts. You get to add toppings! The possibilities are pretty much endless but these four are my absolute faves for breakfast.
Smoked Salmon Everything ‘Bagel’ Sweet Potato Toast
Admittedly, this is my numero uno fave when it comes to SPT. Everything bagels with lox, cream cheese, red onion and capers (and tomatoes when they’re in season) are the things my dreams are made of – and they’re the inspiration for this Whole30-friendly version that finds itself on my plate at least twice a week.
In the photo I used cold-smoked nova lox with does have brown sugar in the brine – a Whole30 no-no. So if you want to keep this compliant you’ll need to use a no-sugar smoked salmon like this one from Vital Choice foods. Under the salmon there’s smashed avo then it’s topped with thinly sliced red onion a few capers and his life-changing ‘Everything But the Bagel’ seasoning from Trader Joe’s.
The ‘Elvis 2.0’ Sweet Potato Toast
Because peanut butter isn’t Whole30-compliant and I don’t actually care for it, I’ve dubbed this one the ‘Elvis 2.0' – an homage to the hip-shakin’ rock-n-roller’s favorite Peanut Butter, Banana and Bacon sandwiches.
What makes it 2.0 is the cashew butter that stands in for the PB – which you then top with thinly sliced bananas and a liberal sprinkle of crisp-cooked bacon (I use uncured no-sugar bacon from Pederson’s Natural Farms).
‘South of the Border’ Sweet Potato Toast
I love all things Mexican food. In fact, I often (half) joke that my diet is what you might call ‘Paleo + Tacos’ (or ‘Paleo + Tacos + Beer’ if I’m gonna be really honest here). So this one is a salute to all the things I love about really great Mexican food – avocado for all the obvious reasons, crisp radishes for bite, red chili flakes for heat and lime for a little zing. If I had to pick a ‘last meal’ this would be neck in neck with the Everything Bagel Sweet Potato toast above.
‘Blueberry Pie’ Sweet Potato Toast
Pie is my jam. Being deathly allergic to eggs, my birthday ‘cake’ is usually pie (like this Paleo Black and Blueberry Pie) so topping a thick slab of sweet potato with creamy almond butter, ground cinnamon and fresh blueberries seemed like a no-brainer. Everyday should feel like a birthday, right?
In case you’re wondering how I choose when there are so. many. great. options for toppings, I usually make 2 slices of savory SPT and one ‘sweet’ slice for breakfast – and 9 times out of 10 this is the sweet one I choose. Because pie.
Oven-Baked Sweet Potato Toast 4 Ways
There you have it – my big-batch method for sweet potato toast and how I top ’em. Now it’s your turn to get your SPT on!
Oven Baked Sweet Potato Toast 4 Ways
If you’ve been missing toast because you’ve given up grains – Sweet Potato Toast is the answer to your breakfast prayers! In this recipe you par-bake the slabs of sweet potato to so all they need is a quick trip through the toaster or toaster oven before they’re ready to top will all the toppings you please.
Bake for 15-20 minutes or until potatoes are tender but not fully cooked (watch to be sure they don’t burn!)
Remove pan from oven and allow potatoes to cool on wire rack completely before transferring to a lidded container storage container. Store in the fridge for up to 4 days.
To make Sweet Potato Toast
Place desired number of sweet potato slices into a toaster or toaster oven. Toast until hot and edges are crispy. Amount of time required will depend on your toaster.
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It’s time to get creative – how will you be topping your next plate of sweet potato toast?
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About Jessica Beacom
Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She's been described as a 'real food evangelist' and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.
So glad this recipe got you excited to start doing some breakfast prep. I often find that if I have only an hour to prep on the weekends that it’s breakfast foods that I focus on – Sweet Potato Toast or a veggie/meat hash (like this Tex Mex Sweet Potato Hash) and some grain-free waffles, muffins or smoothie packs (zip-top bags filled with fruit, greens, nut butters, etc. then frozen until ready to add to the blender with liquid and protein powder) for the family.
Good luck and enjoy – I’d love to hear what kind of combos you come up with!
My experience with freezing sweet potatoes has been that they are very soft and ‘weepy’ when thawed. However, that’s not to say that you couldn’t freeze them. I’d recommend cooking them less so that are they firmer before popping them in the freezer. You may need to toast them longer to dry them out a bit (or if you’re attempting to cook them from frozen).
You can definitely toast them up under the broiler. I even do mine over the campfire when I’m camping – either by placing them in a fish cooking basket or by threading them on a stick and holding them near the hot coals. I’ve also done them on the barbecue grill, too.
Ooh…loving this modified version. It works way better for my “meal-prep or die” lifestyle! I’m on my first Whole30 journey and am trying to drag my family along with me. So I’m gathering new options that they might not be so resistant to. I think this will hit the spot!
And (as a blogger myself) I just wanted to say that I so love your writing style! I don’t think that very often when I’m checking out one of the millions of recipes I look at on a daily basis. So refreshing!
Hi Alea! Happy to hear you love this modified version of SPT! I hope it is a hit for your family…I mean, I don’t know why it wouldn’t be?! Can’t beat SPT! Thanks for your kind words about our blog. That means a lot especially coming from another blogger ??
Piece of cake to make! Learned that using a mandolin to make a slightly thicker cut than by hand is easier to accomplish… and makes a better slice for the toaster. I love sweet potatoes anyway, so this is a great accompaniment to my breakfast…
How thinly you slice the sweet potatoes and how much you toast them will ultimately dictate whether they’re ‘toast-like’ or limp. I can pick mine up like toast when I slice them ¼-inch thick and reheat them in the toaster oven.
Hi there! I am absolutely enamored with the idea of these, however I really struggled with execution and could use your advice. How on earth did you manage to cut these long-ways on your mandolin?? The finger guard on my mandolin is only large enough to allow potatoes to be cut on the short end, in round coin-like shapes. I tried to slice these longways without the finger guard and ended up nicking my wrist on the blade before giving up. How did you manage to pull this off? The 2 I managed to slice were so delicious that I’m not ready to give up hope on this concept. Thank you so much for your insight!
Great question! The mandolin I have has a blade cover/guide that I actually remove in order to cut the sweet potatoes into planks because like you noted, a large sweet potato won’t fit in there the long way. Now, this does increase the chances of cutting myself but when the potato is big there’s plenty to hold on to so my fingers aren’t anywhere near the blade until the potato gets smaller and smaller… and then I take my chances.
I would recommend a cut-resistant glove (like this one) to protect your hands and give you a little peace of mind. These also come in handy if you don’t have a mandolin and want to slice the potatoes with a knife instead.
Just putting this out there…Last year I “partially amputated” my finger trying to cut sweet potatoes with a mandolin. I was using the guard. I was the third person that week in the ER with the same injury. For those who aren’t experienced with using them I recommend extreme caution, or a knife ??
I’m sorry to hear about your finger – that’s awful. Both methods, knife or mandolin, can be dangerous so like you said – extreme caution is in order whenever you attempt to cut something hard and awkwardly shaped like a sweet potato. Cut resistant gloves are also helpful and inexpensive. They just take a few minutes to get used to wearing.
Hi. Sorry about a random/late post, but I have something that might be amazing for you. I love sweet potato roast, and found that green shakshuka is heavenly on it. Luckily for me, I am not allergic to eggs, so that is fabulous on top of the greens, as is a sprinkle of goat cheese. Hope you get a chance to try some!
Tried this today and WOW. Absolutely delicious. I didn’t know what to expect from the texture and stuff, but it turned out so good. The combination of sweet potato, avocado, and tomato was heavenly. This is going to be my go-to bread replacement now.
Since I love having all my fingers I developed a safer method of cutting the sweet potato…it makes prep time longer and you really have to watch it, but at least you can enjoy your toast with all 10 fingers.
I bake the potatoes in the oven long enough to make it soft enough to cut, but not cooked. I did this experiment on a 15.8oz potato and it took me 10min at 450F. I took it out, and, cut it hot. You still have to be careful because it’s not cooked soft. but it’s more safe than cutting it raw. Hope this helps :).
I’m not sure what I’m missing – mine took way longer than 20 min to cook at 350 at 1/4 thickness. They weren’t even close to done. Hmm. I went to read the comments and no one else had this problem so must just be me. ??
Can the toast be taken in a lunch? For instance…bake, refrigerate, toast, and then pack in a lunch to eat later? I’m usually eating on the go but would love to try this as my bread in may packed lunch. Thanks.
You certainly could if you don’t mind cold sweet potatoes. I often toast the baked sweet potatoes then let them cool before using them as ‘bread’ for a turkey sandwich and I think it works great (though I don’t mind cold sweet potatoes).
I stumbled across this yesterday and was immediately hooked. I love sweet potatoes topped with butter, salt, and bacon! I do have a question, though. Other recipes call for baking 15-20 minutes, then flipping them and baking for an additional 15-20 minutes. I am assuming those recipes are for those who want to eat them immediately and yours is for prepping to re-toast them later. Am I correct with my assumption?
Hmmmm…It likely varies from sweet potato to sweet potato depending on the moisture content of the sweet potato used. When I make sweet potato toast I definitely have strategically hold it so it doesn’t break in half or lose the toppings. Sometimes I just eat it with a fork ??
The Real Food Dietitians is the passion-driven product of Registered Dietitian Nutritionists Stacie Hassing and Jessica Beacom. They’ve combined their love of nutrition, health and real food with the concepts of ease and convenience to bring you recipes that are big on flavor but short on ingredients.
The Best Healthy Fast Food Options
Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.
Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.
In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.
Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.
Sandwich with cheese and vegetables
One person can customize Subway sandwiches to choose healthy fillings.
Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.
Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.
A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.
Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.
Fast food and diabetes: Tips and options
Fast food and diabetes: Tips and options
Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.
2. Taco Bell
Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.
According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.
One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.
Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.
Vegetarian options are lower in fat than meat options.
Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.
Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.
For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.
McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.
Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.
5. Burger King
Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.
It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.
BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.
Baked potato with knife, sour cream and cheese filling on plate
Baked potatoes can be a healthy fast-food option.
Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.
The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.
Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.
With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes