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Recipes

Healthy Twice-Baked Sweet Potatoes

This article is written by a student writer from the Spoon University at U Penn chapter.

Twice baked potatoes are an American favorite, but can often be filled with cheese, sour cream and other decadent, fattening goodies. While that can be a real treat, a few substitutes can make this dish both equally delicious and extremely healthy. Try this spin on the American classic and you will not only have a great-tasting dish that your friends will love, but you’ll also have an impressive, healthy creation perfect for the fall!

Easy

Prep Time: 5 minutes
Cook Time: 50-60 minutes
Total Time: 60-65 minutes

Servings: 3

Ingredients:
3 medium sweet potatoes
1 medium onion (roughly diced)
1 bunch kale
1 dollop Greek yogurt
Spray of olive oil
½ cup white cannellini beans
Garlic powder
Salt and pepper to taste

Healthy Twice Baked Sweet Potatoes

Photo by Connie Fan

Directions:

  1. Preheat oven to 400°F.
  2. Wash and dry sweet potatoes then poke holes in them with a fork.
  3. Place in the oven on a foil covered baking sheet for 45 min or until soft to the touch.

    Healthy Twice Baked Sweet Potatoes

    Photo by Connie Fan

  4. 10 minutes before the potatoes are done, spray oil in a pan over the stovetop on medium heat.
  5. Add onions and cook for 5-7 minutes until they start to brown.
  6. Add some salt, pepper and garlic powder.
  7. Add 2 tablespoons of water to the pan and toss in kale. Cover with lid.
  8. Once kale is wilted, add cannellini beans and stir. Then turn off the heat.

    Healthy Twice Baked Sweet Potatoes

    Photo by Connie Fan

  9. Take potatoes out of the oven and allow them to cool for 5 minutes.
  10. Slice them in half and gut them. Put the insides in a separate bowl and mash until smooth.

    Healthy Twice Baked Sweet Potatoes

    Photo by Connie Fan

  11. Add a dollop of plain non-fat Greek yogurt. Then add the onions, kale, and cannellini beans. Stir until all combined.
  12. Add mixture back to sweet potato skins and put back in oven for another 10 minutes.
  13. Remove from oven and serve (you can add a sprinkling of shaved Parmesan cheese if you’d like)!

Tip: If you don’t like onions, kale, or beans, you can substitute with tomatoes, mushrooms or diced tofu.