Sweet potato toast is a thing. Really. It even has its own hashtag, #sweetpotatotoast. Sliced sweet potatoes can be just as versatile as sliced bread, but with a bit more pizzazz and lots more nutrients. I grew up eating sweet potato toast before it became a thing. Back then, we called it “toasted sweet potatoes” and toasted it in the oven or toaster oven. We also pan-seared it on a cast iron griddle.
In the U.S., sweet potatoes are also called “yams”. The sweet potatoes in most U.S. grocery stores are recognizable by their cooper and vibrant orange flesh. They are high in fiber, B vitamins, vitamin C, vitamin A, potassium, and selenium. Additionally, they have a significant level of antioxidants such as beta-carotene, anthocyanins, flavonoids, and carotenoids. So, that makes sweet potato toast a superfood.
Sweet Potato Toast vs. Regular Toast
Sweet potato toast will not replace bread on your grocery list. It also will not be something that you will pop into the toaster and munch on during your drive time to work in rush hour traffic. However, it is an excellent option for the days that you want an open-faced sandwich or a hearty item for your weekend brunch. The brunch option will go over well during the Thanksgiving and Christmas holidays when there is an abundance of sweet potatoes. Another great thing is that it is gluten-free.
Sweet Potato Toast Nutrition Facts
According to the USDA, 1 large sweet potato toast (cooked, baked in skin, without salt) contains:
- 162 Calories
- 3.62 grams of protein
- 37.3 grams of carbohydrates
- 5.94 grams of fiber
- 0.27 grams of fat
How to Make Sweet Potato Toast
First, select and wash a large raw sweet potato. Cut it lengthwise into 1/4 inch thick slices. If preferred, cut into rounds and use the large center cuts. Try to cut the slices as even as possible. If they are too thin they will break and lose their shape. On the other hand, if the slices are too thick, they will take too long to cook.
Toaster Method 1
Place 4 slices at a time between paper towels and microwave for 1 minute. Cool for a few minutes (or even overnight) to make for the next day). Place 2 slices, long sides down, in toaster set for dark toasting. Toast 6 to 8 minutes or until tender, pressing toaster back down during toasting as needed. Serve warm or cold with your favorite sandwich toppings.
Toaster Method 2
Place 2 slices of uncooked (not microwaved) pieces long sides down in toaster. Set toast to dark toasting. Toast 12-15 minutes (depending on the toaster) until the slices begin to brown and the inside is tender. You will need to pop them out of the toaster a few times to check to see if they are done. minutes or until tender, pressing toaster back down during toasting as needed. Serve warm or cold with your favorite sandwich toppings.
Oven Method
Preheat toaster oven or regular oven to 450°F. Place multiple slices of uncooked (not microwaved) pieces on a sheet pan sprayed with non-stick spray. Or, place directly on the grates. Turn every 5 minutes until nicely browned on the outside and tender in the middle. This may take about 15 minutes, depending on the oven. Serve warm or cold with your favorite sandwich toppings.
Topping Suggestions for Sweet Potato Toast
Sweet potato toast can be served warm or cold with a variety of toppings.
Nut Butters and Spreads
- Butter
- Peanut butter
- Almond butter
- Cashew butter
- Cream cheese
- Soft cheese spread
- Jams, jellies
Fruits
- Avocado (yes, it’s a fruit)
- Pineapple
- Bananas
- Strawberries
- Blueberries
- Apple slices
- Cranberries (dried, sauce)
- Coconut (dried flakes)
Vegetables
- Tomatoes (fresh, grilled, or roasted)
- Lettuce
- Bean sprouts
- Sauteed onions
- Caramelized onions
- Roasted garlic
- Sweet peppers (fresh or roasted)
- Radish (thinly sliced)
Meats, Fish, Eggs, Cheeses
- Hard boiled eggs
- Scrambled eggs
- Over easy eggs
- Meats and poultry (thinly sliced)
- Cheeses (thinly sliced)
- Lox (salmon)
- Freshly grated Parmesan
- Fresh mozzarella
Herbs
- Dill
- Basil
- Cilantro
- Parsley
Favorite Sweet Potato Toast Recipe Ideas
- Peanut butter, banana slices, sprinkle of cinnamon
- Cream cheese, sliced pineapples, toasted coconut
- Avocado, hard boiled eggs, fresh parsley, tomatoes, sweet peppers
- Turkey (chicken), orange flavored cranberry sauce
Candace Bolden, Dietetic Intern, Southern Mississippi University is a contributor to this post.
Now, It’s Your Turn
Well, I hope you enjoyed learning about sweet potato toast. Please share your favorite toppings in the comments. You can join the conversation on the Keep It Tight Sisters Facebook Page.
I think you will also enjoy learning about other superfoods to add to your holiday menu and the benefits of drinking mushroom tea.
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