White Sweet Potato Recipe: 10 Easy and Delicious Ways to Enjoy It

When was the last time you discovered an ingredient that transformed your cooking? If you haven’t tried white sweet potato recipes yet, you’re in for a treat! These versatile root veggies are delicious, easy to cook with, and perfect for dishes like creamy mashed potatoes, crispy fries, or hearty casseroles.

What makes them so special? White sweet potatoes have a subtle sweetness and a creamy texture that work beautifully in almost any recipe. Plus, they’re loaded with nutrients! In this guide, we’ll explore everything about white sweet potatoes—their benefits and 10 irresistible recipes to try at home. Let’s dive in!

What Are White Sweet Potatoes?

White sweet potatoes are a unique variety of sweet potatoes with pale cream-colored flesh. They strike a balance between orange sweet potatoes and regular white potatoes, offering a mild sweetness and a starchy texture that works well in many recipes.

How Are They Different from Orange Sweet Potatoes?

Curious about how white sweet potatoes compare to orange ones? While orange sweet potatoes are celebrated for their vibrant color and rich sweetness (thanks to beta-carotene), white sweet potatoes are milder in both flavor and color. Their lower sugar content makes them ideal for savory dishes.

Texture-wise, white sweet potatoes are firmer and drier, so they hold their shape better when cooked. This makes them perfect for recipes like fries, chips, and roasted wedges.

Why Choose White Sweet Potatoes?

Not only are they delicious, but white sweet potatoes also come with a host of benefits:

• Nutritional Boost: Rich in fiber, vitamins (like C and B6), and minerals like potassium.
• Versatility: They can go from sweet to savory in a snap, depending on the recipe.
• Diet-Friendly: Lower in sugar than orange varieties, making them a better fit for low-carb or less sweet diets.

Benefits of White Sweet Potatoes

If you’re on the fence about swapping regular potatoes or orange sweet potatoes for white sweet potatoes, their benefits might just seal the deal.

Nutritional Value

Let’s take a closer look at the powerhouse nutrition these spuds offer. Check out the table below for a quick snapshot of their nutritional profile:

Not bad, right? These little guys pack quite the punch when it comes to fueling your body with essential nutrients.

Health Benefits

Let’s not stop at numbers—white sweet potatoes bring more than just nutrition to your plate. Here’s how they help:

• Better Digestion: Their high fiber content can help keep things moving smoothly in your digestive system.
• Sustained Energy: They provide complex carbs, which release energy slowly—no mid-afternoon sugar crashes!
• Heart Health: Packed with potassium, they help regulate blood pressure and keep your heart happy.

10 Delicious White Sweet Potato Recipes

Ready to get cooking? White sweet potatoes are so versatile that you can enjoy them in countless ways. From creamy mashed potatoes to crunchy fries, here are 10 must-try recipes that will make you fall in love with this underrated veggie. Let’s tackle the first five recipes!

Recipe 1: Mashed White Sweet Potatoes

If you’re craving comfort food, mashed white sweet potatoes are the ultimate cozy dish. Creamy, buttery, and full of flavor, this recipe is a game-changer.

Ingredients:

• 4 medium white sweet potatoes
• 2 tablespoons butter (or vegan butter)
• ¼ cup milk or cream (or plant-based milk for a dairy-free option)
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Peel and chop the white sweet potatoes into large chunks.
2. Boil them in salted water for 15–20 minutes or until fork-tender.
3. Drain and return the potatoes to the pot.
4. Add butter, milk, garlic powder, salt, and pepper. Mash until smooth and creamy.
5. Garnish with parsley and serve warm.

Pro Tip: Want a flavor boost? Add a sprinkle of Parmesan cheese or a drizzle of olive oil before serving.

Recipe 2: White Sweet Potato Fries

Move over regular fries! White sweet potato fries are crispy, golden, and oh-so-addictive. They’re also baked, making them a healthier alternative to traditional fries.

Ingredients:

• 2 large white sweet potatoes
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Optional: Fresh rosemary or thyme for extra flavor

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Peel and slice the sweet potatoes into thin, even sticks.
3. Toss the fries with olive oil, paprika, garlic powder, salt, and pepper.
4. Arrange them in a single layer on a parchment-lined baking sheet.
5. Bake for 20–25 minutes, flipping halfway, until golden and crispy
6. Enjoy with ketchup, ranch, or your favorite dip.

Pro Tip: Soak the fries in water for 30 minutes before baking to remove excess starch and achieve maximum crispiness.

Recipe 3: White Sweet Potato Soup

On a cold evening, there’s nothing more comforting than a steaming bowl of soup. This creamy white sweet potato soup is rich, velvety, and packed with flavor.

Ingredients:

• 2 large white sweet potatoes, peeled and diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 3 cups vegetable broth
• 1 cup coconut milk
• 1 teaspoon ground cumin
• ½ teaspoon ground cinnamon
• Salt and pepper to taste
• Optional: Croutons or fresh herbs for garnish

Instructions:

1. In a large pot, sauté the onion and garlic in a bit of oil until fragrant.
2. Add the diced sweet potatoes, vegetable broth, cumin, cinnamon, salt, and pepper. Bring to a boil.
3. Lower the heat and let it simmer for 20 minutes, or until the sweet potatoes become tender.
4. Blend the soup until smooth using an immersion blender or in batches in a stand blender.
5. Stir in the coconut milk and heat through.
6. Serve hot, garnished with croutons or fresh herbs.

Pro Tip: Add a pinch of red pepper flakes for a spicy kick!

Recipe 4: White Sweet Potato Casserole

Perfect for family dinners or holiday gatherings, this casserole is a crowd-pleaser. It’s a sweet and savory mix of mashed white sweet potatoes, crunchy toppings, and gooey marshmallows.

Ingredients:

• 3 large white sweet potatoes, peeled and boiled
• 3 tablespoons butter
• 2 tablespoons brown sugar
• 1 teaspoon vanilla extract
• ½ cup milk
• 1 cup mini marshmallows
• ½ cup crushed pecans

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Mash the boiled sweet potatoes with butter, brown sugar, vanilla, and milk until smooth.
3. Spread the mixture into a greased baking dish.
4. Sprinkle with crushed pecans and top with mini marshmallows.
5. Bake for 20–25 minutes, or until the marshmallows are golden brown.
6. Serve as a side dish or dessert.

Pro Tip: Swap out the marshmallows for a savory crumble made of breadcrumbs, Parmesan, and herbs for a less sweet version.

Recipe 5: Roasted White Sweet Potatoes

Simple yet irresistible, roasted white sweet potatoes are a quick and easy side dish. They’re crispy on the outside and tender on the inside.

Ingredients:

• 4 medium white sweet potatoes, cubed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• Salt and pepper to taste
• Optional: Fresh parsley for garnish

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Toss the sweet potato cubes with olive oil, smoked paprika, garlic powder, salt, and pepper.
3. Spread them evenly on a baking sheet.
4. Roast for 30–35 minutes, flipping halfway, until golden and crispy.
5. Garnish with parsley and serve.

Pro Tip: Add a drizzle of balsamic glaze before serving for a gourmet touch.

Recipe 6: White Sweet Potato Hash

White sweet potato hash is a perfect breakfast or brunch dish. Packed with flavor and a touch of crispiness, it’s a satisfying start to your day.

Ingredients:

• 2 large white sweet potatoes, peeled and diced
• 1 medium onion, chopped
• 1 bell pepper, diced (any color)
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon chili powder (optional for spice)
• Salt and pepper to taste
• Optional: 2 fried or poached eggs for topping

Instructions:

1. Warm olive oil in a large skillet over medium heat.
2. Add the diced sweet potatoes and cook for 10 minutes, stirring occasionally, until they start to soften.
3. Toss in the onion and bell pepper, cooking for another 5–7 minutes until everything is tender and lightly browned.
4. Season with smoked paprika, chili powder, salt, and pepper. Mix well.
5. Serve hot, optionally topped with fried or poached eggs for added protein.

Pro Tip: Add some crumbled bacon or sausage for a heartier dish.

Recipe 7: White Sweet Potato Pancakes

Who says pancakes are only for breakfast? These savory white sweet potato pancakes are perfect any time of day, and they’re a fun twist on a classic.

Ingredients:

• 2 cups grated white sweet potatoes
• 2 large eggs, beaten
• ¼ cup all-purpose flour (or almond flour for gluten-free)
• 2 tablespoons green onions, chopped
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Oil for frying

Instructions:

1. In a large bowl, combine grated sweet potatoes, eggs, flour, green onions, garlic powder, salt, and pepper. Mix well.
2. Warm a small amount of oil in a skillet over medium heat.
3. Scoop ¼ cup of the mixture into the skillet and flatten it into a pancake shape.
4. Cook for 3–4 minutes per side until golden brown and crispy.
5. Serve with sour cream, applesauce, or a side salad.

Pro Tip: Add a pinch of shredded cheese to the batter for extra flavor.

Recipe 8: White Sweet Potato Salad

This chilled white sweet potato salad is a refreshing side dish that pairs perfectly with grilled meats or sandwiches.

Ingredients:

• 3 medium white sweet potatoes, peeled and diced
• 1 small red onion, finely chopped
• 1 celery stalk, diced
• 2 tablespoons chopped parsley
• ½ cup mayonnaise (or substitute Greek yogurt for a lighter alternative)
• 1 tablespoon Dijon mustard
• 1 teaspoon apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Boil the diced sweet potatoes in salted water for 10–12 minutes, or until tender. Drain and let cool.
2. In a large bowl, mix together mayonnaise, mustard, apple cider vinegar, salt, and pepper. Mix to make the dressing.
3. Add the cooled sweet potatoes, red onion, celery, and parsley to the bowl. Toss gently to combine.
4. Refrigerate for at least 30 minutes before serving.

Pro Tip: Add crumbled bacon or chopped hard-boiled eggs on top for a more satisfying salad.

Recipe 9: Stuffed White Sweet Potatoes

Stuffed sweet potatoes are a meal in themselves! This recipe lets you customize the filling with your favorite ingredients.

Ingredients:

• 4 medium white sweet potatoes, scrubbed
• 1 cup cooked quinoa or rice
• 1 cup black beans, rinsed and drained
• 1 cup chopped spinach or kale
• 1 cup shredded cheese (optional)
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Optional toppings: Sour cream, avocado slices, salsa

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Poke holes in the sweet potatoes with a fork and bake directly on the oven rack for 40–50 minutes, or until tender.
3. Meanwhile, mix the quinoa, black beans, spinach, cheese (if using), cumin, smoked paprika, salt, and pepper in a bowl.
4. Slice the cooked sweet potatoes lengthwise and scoop out some of the flesh to make room for the filling.
5. Stuff the sweet potatoes with the mixture and bake for another 10 minutes to heat through.
6. Serve with your choice of toppings.

Pro Tip: For a vegan version, skip the cheese and add a sprinkle of nutritional yeast for a cheesy flavor.

Recipe 10: White Sweet Potato Chips

Crispy, salty, and utterly snackable, white sweet potato chips are a healthier alternative to store-bought potato chips.

Ingredients:

• 2 large white sweet potatoes
• 2 tablespoons olive oil
• 1 teaspoon sea salt
• ½ teaspoon smoked paprika or chili powder

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Use a mandoline or sharp knife to slice the sweet potatoes as thinly as possible.
3. Toss the slices with olive oil, sea salt, and smoked paprika.
4. Lay them out in a single layer on a parchment-lined baking sheet
5. Bake for 15–20 minutes, flipping halfway, until golden and crispy.
6. Let cool completely before serving.

Pro Tip: Store your chips in an airtight container to keep them fresh and crunchy.

Recipe Articles You Might Like

White sweet potatoes are a versatile ingredient that can transform classic recipes with their unique flavor and texture. For a creamy and rich twist, consider incorporating a garlic parmesan sauce into your white sweet potato dishes, such as roasted wedges or mashed potatoes. Check out the Creamy Garlic Parmesan Sauce Made Simple guide to pair this sauce perfectly with white sweet potatoes for an elevated dish. Additionally, you might enjoy exploring how this sauce works in unique dishes like pizza with this Garlic Parmesan Sauce Pizza Recipe. For a homemade, restaurant-quality finish, try the Homemade Garlic Parmesan Sauce Recipe to add a touch of indulgence to your next white sweet potato recipe.

Conclusion

White sweet potatoes may not be as popular as their orange counterparts, but they’re a true hidden gem among root vegetables. With their mild sweetness and incredible versatility, they’re ideal for creating healthy, satisfying meals your whole family will enjoy. Whether roasted for a quick side or stuffed for a hearty dinner, white sweet potatoes shine as more than just a potato alternative—they’re a standout ingredient on their own.

Why not mix up your meal routine and try one (or all!) of these recipes? Whether you’re an experienced cook or just starting out, white sweet potatoes make a delicious and nutritious addition to your pantry. So, head to the kitchen and let these recipes inspire your next culinary adventure. Enjoy every flavorful bite!

FAQs About White Sweet Potato

Got questions about white sweet potatoes? You’re not alone! Here are some of the most common questions people have about these versatile veggies—and the answers you’ve been looking for.

What is a white sweet potato?

A white sweet potato is a variety of sweet potato with pale cream or white flesh. It has a milder sweetness and firmer texture compared to the orange sweet potato, making it versatile for both savory and sweet recipes.

Which color sweet potato is healthiest?

Orange sweet potatoes are often considered the healthiest due to their high beta-carotene content, which converts to vitamin A. However, white sweet potatoes also provide essential nutrients like fiber, potassium, and vitamin C, making them a nutritious choice too.

Are white sweet potatoes still healthy?

Yes, white sweet potatoes are very healthy. They are rich in fiber, vitamins B6 and C, and potassium, offering a nutritious alternative to regular potatoes or even orange sweet potatoes for some dishes.

Which is better: white or orange sweet potatoes?

It depends on your preference and dietary needs. Orange sweet potatoes are sweeter and packed with beta-carotene, while white sweet potatoes are less sugary with a firmer texture, ideal for savory recipes. Both are nutritious and delicious in their own way.