The skin is safe to eat and full of healthy nutrients. Just remember to scrub the sweet potatoes first!
Can You Eat Sweet Potato Skin?
Published on Oct. 30, 2024
With the holidays fast approaching, you may be looking for ways to host a beautiful dinner without stressing out. The best Thanksgiving dinner menu finds the balance between decadent feasting and realistic oven timing. You may want to prep your meal ahead of time or skip a few unnecessary steps, like sifting flour or peeling potatoes.
One simple way to save time is to leave the skin on your sweet potatoes. Can you eat sweet potato skin? Yes, it’s safe to eat—and tasty too. Eating sweet potatoes with the skin on saves prep time while adding nutrients and texture to recipes.
Is it safe to eat sweet potato skin?
Yes, it’s safe to eat sweet potato skin. Whether you roast them, mash them or fry them, sweet potatoes with skin provide loads of nutrients and flavors. Sweet potatoes may be orange, white, or purple, and the skin is safe to eat on all types. Just be sure to wash them first; scrub your potatoes under cool running water.
Is sweet potato skin healthy?
Yes, sweet potato skin is healthy, and leaving it on your spuds adds nutrients to your meal. Sweet potatoes are rich in fiber and vitamins A and C, and these nutrients are most concentrated in the skin. A 2021 study found that peeling sweet potatoes cuts the fiber content by up to 64%. Fiber is an important nutrient for all of us. It lowers the risk of heart disease and promotes the growth of healthy bacteria in the gut.
Sweet potatoes are also rich in antioxidants like beta carotene and vitamins C and E. These compounds prevent damage to our cells and even lower the risk of chronic health conditions like heart disease and cancer. Most of the antioxidants in sweet potatoes are located in the underrated, hard-working skin.
What to Do with Sweet Potato Skin
There are endless ways to enjoy sweet potato skins. You can’t go wrong with the lazy (and smart) technique of simply leaving the skin on sweet potato recipes like these:
- Baked Sweet Potato Fries
- Easy Grilled Sweet Potatoes
- Hasselback Sweet Potatoes
- Sweet Potato and Turkey Couscous
Feeling a bit more adventurous? Convert your beloved bacon cheddar potato skins into baked sweet potato skins. The only sweet potato dishes that need peeled potatoes? Most sweet potato dessert recipes are better without the skin. No one wants to bite into a creamy slice of sweet potato pie and be met with a mouthful of rough skin.
Be sure to avoid these other sweet potato mistakes too. Now break out those yams and toss your peeler. It’s time for tasty, nutritious side dishes!
Our Best Sweet Potato Recipes
Ground Turkey Sweet Potato SkilletGet a one-pan dinner on the table with this ground turkey sweet potato skillet, featuring smoky turkey, tender sweet potatoes and vibrant kale in a savory tomato broth, topped with creamy avocado.
Also, check out these best Potato Recipes for people who love spuds.
Harissa Sweet Potato FrittersThese sweet potato fritters are a delicious balance of sweet, savory and salty. They’re a great way to use up leftovers.
I had leftover sweet potatoes and had to think up a new way to use them. We love spice, so I flavored these fun fritters with harissa, just enough for flavor but not too spicy. If you want more heat, you can always adjust the spice to please your taste buds. —Teri Rasey, Cadillac, Michigan
Blueberry Chops with Cinnamon Sweet PotatoesA sweet and spicy combo is the perfect accent for meaty chops. With a fresh green veggie on the side, this is a hearty summer meal. It’s easy, yet impressive enough to serve to company. —Laura Davis, Chincoteague, Virginia
Also, take a look at these amazing sweet potato desserts!
Mushroom and Sweet Potato PotpieThe last time I was in the U.S., I had an amazing mushroom and beer potpie at a small brewpub. It was so rich and comforting. I tried numerous versions when I got home and I think I've come pretty close! —Iben Ravn, Copenhagen, Denmark
Bacon-Wrapped Sweet Potato BitesAfter making little bacon-wrapped sausages for years, I needed a change! I had an extra sweet potato and half a package of bacon on hand, so I put on my thinking cap and came up with this treat. —Kelly Williams, Forked River, New Jersey
Fiesta Chorizo-Chicken SoupJust place some crusty rolls on the table when you serve this soup and you'll have a hearty, comforting meal that will chase away winter's chill. The slightly spicy soup is chock-full of veggies.—Kathy Rodenbeck, Fort Wayne, Indiana
Spiced Sweet Potato FriesA spicy homemade seasoning blend shakes up everyone’s favorite finger food in this rendition of sweet potato fries. —Taste Recipes Test Kitchen
Sheet-Pan Chicken Curry DinnerThis sheet-pan chicken curry is a quick way to get a meal on the table without fuss. Everyone loves it, and it's healthy to boot! Serve it with a side of jasmine rice. —Trisha Kruse, Eagle, Idaho
Air-Fryer Sweet PotatoesLooking for a classic sweet potato air-fryer recipe? Look no further than these honey-infused sweet potato cubes that you can pair with nearly any protein.
Air-Fryer Sweet Potato FriesThese air-fryer sweet potato fries are ready in a snap!
Sweet Potatoes au GratinSweet Potato Gratin is a rich and comforting side dish that beautifully balances the natural sweetness of sweet potatoes with a creamy, savory sauce. Its velvety texture and aromatic flavors make it a standout addition to any meal, ensuring every bite is a delightful experience.
Sausage Sweet Potato Sheet-Pan DinnerThis foolproof weeknight dinner is naturally gluten free, and is on your table in no time! It is easily adaptable and can be made using seasonal fruits or veggies. —Melissa Erdelac, Valparaiso, Indiana
Moroccan Chickpea StewFor a 30-minute-meal that's warm and vibrant, try this hearty Moroccan chickpea stew. It's packed with squash, veggies and warm spices, and fast enough that you can whip it up on a weeknight.
Sheet-Pan Tandoori ChickenThis tandoori chicken recipe is easy for weeknights since it bakes in one pan, but it is also special enough for guests. The best part? There isn’t much to clean up when dinner is over! —Anwar Khan, Iriving, Texas
Hoisin Sriracha Sheet-Pan ChickenThe convenience and simplicity of this chicken dinner make it extra awesome. Feel free to change the veggies throughout the year—the sticky-spicy-sweet sauce is tasty on everything!! —Julie Peterson, Crofton, Maryland
The convenience and simplicity of this chicken dinner make it extra awesome. Feel free to change the veggies throughout the year—the sticky-spicy-sweet sauce is tasty on everything!! —Julie Peterson, Crofton, Maryland
Air-Fryer Sweet Potato ChipsCrispy, spiced and perfectly paired with a tangy dip—these air-fryer sweet potato chips are the ultimate homemade snack.
Smoked Salmon-Potato Brunch BakeThe two different potatoes, fresh herbs and different textures make this savory brunch bake unique and special.—Victoria Johnson, Gilbert, Arizona
Roasted Rosemary Sweet PotatoesThese rosemary sweet potatoes are simply one of the best recipes we've ever made. Roasting them brings out all of the wonderful sweetness! —Kristin Stone, Little Elm, Texas
Turkey Sweet Potato ChiliOur turkey sweet potato chili recipe is a wonderful variation on chili and contains no beef or tomatoes. The sweet potatoes are packed with vitamins and minerals and the turkey is a welcome alternative to ground beef.
Sweet Potato Pancakes with Cinnamon CreamTopped with a rich cinnamon cream, these pancakes are an ideal dish for celebrating the tastes and aromas of fall. —Tammy Rex, New Tripoli, Pennsylvania
Butternut Squash JumbleI took this to a Thanksgiving potluck one year when I couldn't go home for the holiday. It was a huge hit. I like it because it's something different without being too nontraditional. It's also good at room temperature, so it's one less thing to worry about when you're trying to time serving everything. I like Gorgonzola for this, but any blue cheese would work. If you can find the precrumbled cheese, even better. —Kara Brocious, Indianapolis, Indiana
I took this to a Thanksgiving potluck one year when I couldn't go home for the holiday. It was a huge hit. I like it because it's something different without being too nontraditional. It's also good at room temperature, so it's one less thing to worry about when you're trying to time serving everything. I like Gorgonzola for this, but any blue cheese would work. If you can find the precrumbled cheese, even better. —Kara Brocious, Indianapolis, Indiana
Smoky Sweet Potato and Black Bean EnchiladasMy hearty, delicious and nutrient-packed vegetarian dish is amazingly healthy. Everyone I've made it for has loved it—even carnivores! I always make two batches and freeze one. You'll want to eat this every week! —Elizabeth Lindemann, Salem, Massachusetts
Chicken Sweet Potato SkilletReinvent leftover cooked chicken into a saucy, southwestern chicken sweet potato skillet with veggies. Using jarred salsa in the simmering liquid helps give it lots of flavor with minimal effort.
Priscilla’s Vegetable ChowderThis is the perfect soup to warm up with on a cold fall or winter day. Serve it in a bread bowl to make it extra special. —Rhodes Bake-N-Serv, Jenna Jackson, Salt Lake City, Utah
Saucy Indian-Style Chicken & VegetablesThis Indian-style dish seems to develop a devoted following. Prepared sauce makes
it easy to bring the rich flavors of Indian cuisine to your family. Feel free to use more or less tikka masala sauce according to your personal taste. —Erica Polly, Sun Prairie, Wisconsin
Sweet Potato SaladTender sweet potatoes are tossed with crunchy nuts and chewy dried cherries for a burst of flavors and textures. —Fran Fehling, Staten Island, New York
Coconut Chicken and Sweet Potato StewThis stew tastes as if you spent hours in the kitchen. The flavors of coconut milk, sweet potato and coriander nicely complement the chicken. A garnish of cilantro and toasted coconut adds a bit of sophistication. —Nicole Filizetti, Stevens Point, Wisconsin
Sweet Potato ChiliOur vegetarian sweet potato chili recipe is delicious on a cool day, or any day! Sweet potato, black beans and diced tomato team up to provide lots of flavor, but two secret ingredients (coffee and honey) take things to a whole new level! There's a reason this contest-winning recipe gets rave reviews!
Duo Tater BakeI made this creamy and comforting potato dish for Thanksgiving and it was a winner with my family. They said to be sure to include it at every holiday dinner. It's a keeper! —Joan McCulloch, Abbotsford, British Columbia
Grilled Sweet PotatoesIf you're tired of the usual summer side dishes, try these grilled sweet potatoes. The Gorgonzola cheese spread is a perfect match for the caramelized sweetness of the potatoes.
Slow-Cooker Sweet Potato Chocolate Mole SoupThis recipe is perfect for those days when you’re craving something just a little bit different. It’s spicy, flavorful and a delightful excuse to open up a bar of chocolate—if you’re the type of person who needs an excuse! —Colleen Delawder, Herndon, Virginia
Sweet Potato PilafThe combination of sweet potatoes, bacon, asparagus and kale makes this simple Sweet Potato Kale Pilaf taste amazing! To save time and dishes, you can easily cook the rice in an Instant Pot and also use it to saute the other ingredients. —Courtney Stultz, Weir, Kansas
Sweet Potato LatkesI have great memories of making this recipe for family holidays. Shredded russet potatoes can be used instead of sweet for a change of pace. Serve these with sour cream, applesauce or a sprinkling of chopped chives. —Paula Freud, Minden, Nevada
Beefy Sweet Potato ChiliThere's no better way to warm up than with a bowl of this chili. We created this recipe with friends when we lived in Seattle, where cold and rainy days are plentiful. Sweet potatoes are the secret ingredient, but even if you leave them out, you'll still have a tasty basic chili. —Jonell Tempero, Omaha, Nebraska
Beefy Sweet Potato SoupI hate being cold, but one of the best remedies for that is warm soup. I took my mother’s water-based vegetable soup recipe and worked with it to make the flavors richer. The meat and veggies in this dish are the perfect cure for a cold night and a hungry family. —Lisa Cooper, Leander, Texas
I hate being cold, but one of the best remedies for that is warm soup. I took my mother’s water-based vegetable soup recipe and worked with it to make the flavors richer. The meat and veggies in this dish are the perfect cure for a cold night and a hungry family. —Lisa Cooper, Leander, Texas
Sweet Potato ChipsPut down that bag! Making sweet potato chips in the oven is a breeze with simple ingredients and minimal prep.
Curried Chicken and Sweet PotatoesThis chicken and sweet potato dish is a delicious combination of sweet and savory flavors. I like to add a bit more spice. Make sure to keep the sweet potato chunks large so they keep their integrity over the long cooking time. —Trisha Kruse, Eagle, Idaho
How to Make Super Easy Air-Fryer Chicken Nuggets
I was looking for ways to spice up traditional chicken nuggets and came up with this recipe. The coating adds a crunchy texture and flavor, while the meat is tender on the inside. —Kristina Segarra, Yonkers, New York
Pressure-Cooker Salsa London BroilI love using my pressure cooker for this recipe—the dish comes together so quickly but still has that long, slow-cooked flavor. The veggies semi-melt into the sauce to give it an added savory taste and the lime gives it a pleasant finish. —Ann R Sheehy, Lawrence, Massachusetts
Vegetable Barley SoupVegetable barley soup is a hearty-tasting yet low-calorie, healthy soup that's perfect for cold winter evenings or Sunday afternoons.
