This is everything you need to know for how to make Roasted Diced Sweet Potatoes that brings out of the natural sweetness of the potatoes! All you need are some potatoes, seasonings, and a large baking sheet and you'll have the best roasted sweet potatoes for a side dish or to add to a buddha bowl or salad.
As a dietitian, I'm a big fan of using sweet potatoes as a side dish or even the base of a meal. This sweet potato recipe is easy to meal prep ahead of time and then you have them on hand to use in various ways throughout the week! You can even freeze them if you don't end up eating them all.
Sweet potatoes are a source of fiber, vitamin C, and beta carotene. And the flavor profile is such a nice balance of sweet and savory. There are so many different shapes to cook sweet potatoes including sweet potato in smaller rounds, sweet potato fries, and sweet potato halves. But I find that diced sweet potatoes give them more surface area to soak up the seasonings and they take less time!
I like to use these diced roasted sweet potatoes in bowls like my high protein breakfast bowls, street corn inspired beef bowls, glow bowls, or hot honey chicken bowls. I included a basic recipe plus a few different seasoning options in this post. I hope you find some inspiration for the best sweet potatoes!
If you like this recipe, you may enjoy another easy sweet potatoes recipe including baked sweet potato rounds, roasted sweet potato halves, or air fryer sweet potato cubes.
More Healthy Sweet Potato Recipes
- Sweet Potato Rounds
- Air Fryer Sweet Potatoes
- Turkey Taco Stuffed Sweet Potatoes
- Roasted Sweet Potatoes, Brussels, and Apple
- Sweet Potato, Turkey & Black Bean Skillet Dinner
- Breakfast Bowl with Sweet Potatoes & Avocado
- Sweet Potato Slices with Whipped Ricotta & Pecan Date Topping
- Hot Honey Ground Beef Bowls with Sweet Potatoes
- Sweet Potato Casserole with Pecan Brown Sugar Topping
Jump to:
Key Ingredient Notes and Substitution Ideas
These roasted diced sweet potatoes are made with simple ingredients. Below are some notes and seasoning combinations. Check the recipe card at the bottom for ingredient measurements.
- Sweet Potatoes - there are hundreds of kinds of sweet potatoes. I use a regular sweet potatoes for this recipe which has orange flesh and is a go-to for baking or roasting. An easy way to select a good sweet potato at the grocery store is to choose one that is firm. Store your sweet potatoes in a dry place. According to the US Sweet Potato Council, storing them in the fridge can give them an unpleasant taste. You can use purple sweet potatoes or Japanese sweet potatoes instead, but cooking time may vary a bit.
- Extra Virgin Olive Oil - you'll lightly coat the potatoes in olive oil or avocado oil to get crispy skin and a tender interior. Both olive oil and avocado oil provide healthy fats. You really don't need much here. You can use coconut oil if you're using a sweeter seasoning blend or use your favorite neutral oil.
- Kosher Salt & Black Pepper - this is the base of the seasoning. It's really all you need, but you can add more flavor using one of the seasoning combinations found in the "variations" section of this post.
How to Make Diced Roasted Sweet Potatoes
Below are the key steps for how to make this easy recipe with photos that I hope are helpful. The full recipe can be found in the recipe card at the bottom of this post.
Step 1: Preheat the oven to 425℉ (218°C). Prep a large sheet pan with parchment paper and spray with olive oil spray for easy cleanup. Rinse and scrub the sweet potatoes under running water. Peeling is optional. On a cutting board, use a sharp knife to cut them into 1 to 2-inch cubes.
- Step 2: In a large bowl or directly on the sheet pan, combine the sweet potato cubes with the olive oil and spices until well coated.
- Step 3: Place the sweet potatoes in a single layer on the prepared baking sheet, leaving some space between them. You may need 2 baking sheets to get an even layer. Roast the sweet potatoes in the preheated oven for 25-30 minutes, until fork tender. They will almost caramelize at the edges.
Hint: if you cut them into smaller pieces, they will cook faster. If you prefer larger cubes they may take closer to 40 minutes of cooking.
Dietitian Tip
Sweet potatoes provide 2 different kinds of fiber, soluble and insoluble, both of which help support a healthy gut. Incorporating sweet potatoes into your meals can help you meet the recommended minimum daily fiber intake for adults 25 grams fiber per day.
Variations for Seasonings
In addition to the base recipe, you can add more seasoning depending on what flavor you're going for! Below are some ideas.
- Savory Spices - add garlic powder and onion powder for a savory flavor.
- Mediterranean - add dried oregano, thyme, and garlic powder.
- Mexican - a combination of garlic powder, chili powder, smoked paprika, and cumin work great for a taco seasoning.
- Sweet - replace olive oil with coconut oil and add cinnamon and a drizzle of maple syrup or honey.
Ideas for Serving Roasted Diced Sweet Potatoes
- As a Side - these roasted diced sweet potatoes are great as a side dish with your favorite protein like baked chicken breast, chicken, salmon, steak, or Greek chicken meatballs, and vegetables like roasted broccoli or cauliflower and carrots. Add a simple side salad.
- With A Good Sauce & Crispy Chickpeas - serve these cubed sweet potatoes with yogurt tahini sauce or herby lemon dill yogurt sauce and crispy roasted chickpeas on top. A dollop of sour cream or greek yogurt works here too.
- To Add to a Dinner Bowl - I love using diced roasted sweet potatoes in a dinner bowl like a Hot Honey Chicken Bowl, Street Corn Inspired Beef Bowl or Hot Honey Beef Bowl. They also go great in a Nourish Bowl for a vegetarian option.
- In a Breakfast Bowl - use these roasted sweet potato chunks in a breakfast bowl by serving it with feta scrambled eggs or maple chicken sausage and sauteed greens.
Equipment
You'll need a sturdy sheet pan for this recipe. I have Nordic Ware Naturals Half Sheet (set of 2) and use them multiple times a week. They don't warp like other sheet pans I've had and they cook things evenly every time.
Storage
Tip: let the sweet potatoes cool before storing for at least 30 minutes. This helps prevent steam from getting locked in and making them soggy.
- Refrigerator - store leftovers in an airtight container in the fridge for up to 4-5 days.
- Freezer - place cooled sweet potato on a parchment-lined baking sheet and freeze until solid (about 1–2 hours). This prevents them from sticking together and helps maintain texture. Transfer to a freezer-safe bag or container and store for up to 3 months.
- To reheat from frozen, you can roast them straight from the freezer in the oven or air fryer at 400°F for 15-20 minutes. You can also reheat in the microwave but they won't caramelize as much.
Expert Tips
- Cut the sweet potatoes into relatively similar sizes of pieces so they cook evenly.
- You can either peel the skin or leave it on. It's really a personal preference. I leave it on for more fiber (and it's one less step to worry about).
- Be sure everything is coated with olive oil and salt + pepper to give it more flavor throughout.
- Flip halfway through cooking to ensure all sides of the sweet potatoes are cooked.
FAQ
While healthy means something different to everyone, these roasted sweet potatoes are a nutrient-rich option. Sweet potatoes provide important nutrients including dietary fiber, vitamins A & C, antioxidants, and manganese. Extra-virgin olive oil is a source of heart-healthy fatty acids.
Absolutely! I find that purple sweet potatoes take a bit longer to cook so you may just need to increase the cook time by 5-10 minutes.
Absolutely, just make sure to give the potatoes a good rinse and scrub before prepping them. The skin contains more fiber. But you don't have to eat the skins if you don't like the texture! You'll still get plenty of nutrition from the sweet orange flesh.
Sweet potatoes don't crisp up like regular potatoes. They will be more of a caramelized, soft consistency. But you can make them more crispy by soaking them in water, then completely drying them and adding some cornstarch to the seasoning mixture.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Roasted Diced Sweet Potatoes:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Roasted Diced Sweet Potatoes (Cooked in the Oven)
Equipment
- 1 sheet pan (half sheet sized)
Ingredients
- 2 lb sweet potatoes (~3-4 medium sized sweet potatoes)
- 1½ tablespoon extra virgin olive oil
- 1 teaspoon kosher salt
- ¼ teaspoon black pepper
4 Additional Seasoning Combos (in addition to salt & pepper)
- for savory: ½ teaspoon garlic powder + ½ teaspoon onion powder
- for Mexican inspired: ½ teaspoon garlic powder ½ teaspoon chili powder + ½ teaspoon smoked paprika + ¼ teaspoon cumin
- for Mediterranean: ½ teaspoon dried oregano + ½ teaspoon dried thyme + ½ teaspoon garlic powder
- for sweet: replace olive oil with coconut oil and add ½ teaspoon cinnamon + 1 tablespoon honey or maple syrup
Instructions
- Preheat the oven to 425℉ (218°C). Prep a large sheet pan with parchment paper and spray with olive oil spray for easy cleanup. Rinse and scrub the sweet potatoes under running water. Peeling is optional. On a cutting board, use a sharp knife to cut them into 1 to 2-inch cubes.
- In a large bowl or directly on the sheet pan, combine the sweet potato cubes with the olive oil and spices until well coated.
- Place the sweet potatoes in a single layer on the prepared baking sheet, leaving some space between them. You may need 2 baking sheets to get an even layer.
- Roast the sweet potatoes in the preheated oven for 25-30 minutes, until fork tender. They will almost caramelize at the edges.
- Hint: if you cut them into smaller pieces, they will cook faster and if you prefer larger cubes they may take closer to 40 minutes of cooking.
Notes
- Cut the sweet potatoes into relatively similar sizes of pieces so they cook evenly.
- You can either peel the skin or leave it on. It's really a personal preference. I leave it on for more fiber (and it's one less step to worry about).
- Be sure everything is coated with olive oil and salt + pepper to give it more flavor throughout.
- Flip halfway through cooking to ensure all sides of the sweet potatoes are cooked.
- Refrigerator - store leftovers in an airtight container in the fridge for up to 4-5 days.
- Freezer - place cooled sweet potato on a parchment-lined baking sheet and freeze until solid (about 1–2 hours). This prevents them from sticking together and helps maintain texture. Transfer to a freezer-safe bag or container and store for up to 3 months.
- To reheat from frozen, you can roast them straight from the freezer in the oven or air fryer at 400°F for 15-20 minutes. You can also reheat in the microwave but they won't caramelize as much.
Comments
No Comments