Brighten your table with roasted purple sweet potatoes! Their deep violet color comes from natural antioxidants, and roasting makes them tender inside with golden edges. This easy side dish pairs perfectly with fish, chicken, turkey, or steak.
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Purple sweet potatoes roast beautifully. The insides of each purple cube are soft, and the edges are crispy. They're naturally sweet, full of antioxidants, and make a stunning side dish for any meal. Serve them warm for breakfast (with your eggs), lunch, or dinner.
Purple Sweet Potatoes
Purple sweet potatoes roast beautifully. The insides are soft while the edges crisp up. They're naturally sweet, full of antioxidants, and make a stunning side dish for any meal. Serve them warm for breakfast with eggs, or alongside lunch or dinner.
These purple-skinned, purple-fleshed sweet potatoes caught my eye at the grocery store yesterday, and I couldn't resist grabbing them.
They originated in Japan and are now grown in warm regions of the United States, including Hawaii, California, and North Carolina.
Purple sweet potatoes are a little drier and less sweet than the orange kind, but you can cook them the same way, just roast, steam, or boil.
They even make excellent fritters. If they seem a bit dry, serve them with a sauce like tzatziki or drizzle with Manuka honey.
Nutrition
To get a nutritionist's perspective, I reached out to Lena Bakovic, MS, RDN, CNSC, from Live It Up.
Lena explained that the purple color comes from anthocyanins, the same antioxidants found in blueberries, which help protect the body from oxidative stress and inflammation. Over time, this may lower the risk of chronic conditions like heart disease.
Bakovic also pointed out that purple sweet potatoes are high in fiber, which supports digestion and helps you feel full after a meal - a key factor in managing cravings and preventing overeating. They also supply vitamin C, potassium, and vitamin B6.
Orange vs. Purple Sweet Potatoes
Color: Orange sweet potatoes get their color from beta-carotene, the nutrient in carrots. Purple ones turn deep purple from anthocyanins, the same antioxidant found in blueberries.
Flavor: Orange varieties, such as Beaugard, are sweet and moist. Purple sweet potatoes are denser with a mildly earthy, nutty taste.
Cooking: Both roast well, though purple sweet potatoes take a little longer to soften. Orange ones caramelize more quickly.
Nutrition: Both kinds have fiber, vitamin C, and potassium. Orange sweet potatoes have beta-carotene, which helps your eyes. Purple ones are packed with anthocyanins, antioxidants that help your heart.
Ingredients
- Purple sweet potatoes: Sometimes labeled as Stokes Purple or Okinawan sweet potatoes. Under their reddish-purple skin is beautiful deep violet flesh.
- Oil or butter: Use extra-virgin olive oil, melted grass-fed butter, or coconut oil to moisten the potatoes.
- Salt: Choose a clean salt such as Oryx Desert Salt or Redmond's Real Salt.
- Black pepper
- Fresh herbs for garnish: I'm using chopped curly parsley and thyme. Rosemary, chives, or green onion also work well. Herbs bring color and extra nutrition to a very wholesome dish.
How To Roast Purple Sweet Potatoes
Adjust oven rack to the middle position and preheat oven to 400°F (200°C).
Peel and cut sweet potatoes into 1-inch cubes.
In a large mixing bowl, toss cubes with oil, salt, and pepper.
Spread in a single layer on a parchment lined sheet pan.
Bake 30-40 minutes, until tender and lightly browned. There is no need to toss them.
Let cool 5-10 minutes before serving.
Garnish with fresh herbs and add more salt if needed.
Storage
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat in a 350°F oven for 10 minutes or in a skillet until warmed through.
- You can also freeze roasted potatoes for up to 2 months. Reheat from frozen in a hot oven.
Optional Toppings
- Drizzle with honey or maple syrup before serving for added sweetness.
- Add crumbled feta or goat cheese.
- Swap butter for coconut oil
Pairings
Make a rice bowl with roasted potatoes, white or brown rice, a protein like seared chuck steak , sliced avaocado, fresh herbs and a good quality salt.
- Serve as a colorful side dish with dinner.
- Add to grain bowls with rice, quinoa, or greens.
- Use leftovers in salads or breakfast saute with onions for a quick plate of homefried
Roasted purple sweet potatoes pair well with grilled fish, roast lemon basil chicken, or seared steak. They also look stunning next to holiday dishes like turkey or ham.
For more healthy sides, check out What To Eat With Sweet Potatoes.
Sauté roasted or steamed sweet potatoes with onions and mix in cooked sweet potatoes.
Enjoy with eggs for breakfast.
More Healthy Vegetable Recipes
We love fresh veggies!
If you're wondering what to eat with sweet potatoes, here are some of our favorite fresh veggie recipes:
Frequently Asked Questions
They have a mildly earthy, nutty flavor that's less sweet than orange sweet potatoes but still delicious.
Absolutely. They're rich in fiber, vitamin C, potassium, and anthocyanins, antioxidants that support heart health.
Yes. Roast them, let them cool, and store in the fridge for up to 3 days. Reheat in the oven to bring back the crisp edges.
Look for them in well-stocked grocery stores, farmers markets, or specialty stores like Sprout's, Whole Foods, or Asian markets.
Roasted Purple Sweet Potatoes Recipe
Ingredients
- 2 pounds purple sweet potatoes peeled and cubed
- 2 tablespoons olive oil
- 1 teaspoon salt or to taste
- freshly ground black pepper (optional)
- 2 tablespons fresh herbs such as parsley, thyme, basil, roughly chopped
Instructions
- Adjust oven rack to the middle position and preheat oven to 400°F (200°C).
- Line a large sheet pan with parchment paper.
- Peel and cut sweet potatoes into 1-inch cubes.
- In a large mixing bowl, toss cubes with oil, salt, and pepper.
- Spread in a single layer on the prepared sheet pan.
- Bake 30-40 minutes, until tender and lightly browned.
- Let cool 5 minutes before serving. Garnish with fresh herbs and add more salt if needed.
Dave says
Thank you for sharing!
Suzy says
I heard about these on Instagram. Just got some at Sprouts, thanks.
Anonymous says
My family loved this!