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Looking for the best way to cook a sweet potato fast? Follow this easy microwave sweet potato recipe to have perfectly baked taters ready in less than 10 minutes.
One of the biggest barriers to eating more vegetables (and healthy food in general) is not knowing how to prepare them…or not having the tools to do so. Time can also be a limiting factor, of course!
That’s why I’m so excited to share my new favorite cooking hack – making a baked sweet potato in the microwave. This foolproof method is incredibly fast, which means no more excuses not to try delicious, nutritious sweet potatoes!
I think it’s even safe to say that learning this trick can transform how you spend your time in the kitchen. Need an easy side dish for dinner? Make a sweet potato.
Want to make a recipe that calls for cooked sweet potatoes but don’t have an hour to prep them (who does!)? Ding ding ding. Microwave sweet potatoes to the rescue!
How Long to Microwave a Sweet Potato
Depending on the size of your sweet potato, and how many you plan to cook at once, microwave sweet potatoes can take anywhere from 5 to 8 minutes broken up into shorter timer intervals.
Important Steps For Making Sweet Potatoes in the Microwave
Scrub the sweet potatoes clean, then use a fork to poke holes in the skin. I usually pierce them 5-7 times at different parts of the skin. Do not skip this step! It’s super important to let steam escape during cooking.
Place the sweet potato(es) on a microwave-safe plate and cook for 5 minutes total on high. Cook for 2 minutes, 30 seconds to start, flip the potato over, then put it back in for 2 minutes, 30 seconds. Slice it open, and you’ll find delicious, creamy flesh inside!
I recommend cooking 1 sweet potato at a time, since they cook more evenly that way. But you can cook 2 at once. It will just take longer.
The sweet potato is finished cooking when the skin is soft and sinks in a bit when you touch it. If it’s not soft after 5 minutes, put it back in the microwave for 30-second intervals until it’s cooked through.
Some of you may wonder if microwave sweet potatoes are still healthy for you. The short answer is yes! Details below.
Does microwaving sweet potatoes destroy nutrients?
Since sweet potatoes are exposed to heat for a shorter time in the microwave than when they’re cooked in the oven, they may actually retain more nutrients.
For more information on this topic, check out my post on steamed veggies.
Can you eat the skin of a sweet potato?
To increase the nutrition value of a sweet potato even more, eat the skin too! It’s completely edible and loaded with fiber.
Sweet Potato Recipes
Sweet potatoes taste delicious with a slab of butter and a sprinkle of salt. You can also top them with cinnamon, garlic powder, or any seasoning you like.
Here are a few of my favorite recipes that call for cooked sweet potatoes:
Silver Dollar Sweet Potato Protein Pancakes
Spiced Sweet Potato Latte
Sweet Potato Blueberry Flax Muffins
Sweet Potato Skins with Barbecue Beans
Oatmeal Raisin Sweet Potato Cookies
Sweet Potato and Black Bean Burgers
I’d love to hear how you like this recipe! Rate/review using the stars on the recipe card or in the comments, and follow the Veg World on YouTube,Instagram, Facebook, and Pinterest. Looking for something totally different? Browse the recipe library.
The easiest way to make perfectly baked sweet potatoes!
5 from 2 votes
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Prep Time: 1 minutemin
Cook Time: 5 minutesmins
Total Time: 6 minutesmins
Servings: 1sweet potato
Calories: 112kcal
Author: Lizzie Streit, MS, RDN
Ingredients
1sweet potato
Instructions
Scrub the sweet potato clean and use a fork to pierce it 5-7 times on different areas of the skin.
Put the sweet potato on a microwave-safe plate and cook for 2.5 minutes on high. Flip it over and put it back in the microwave for another 2.5 minutes on high. Check to see if it's soft to the touch. If not, put it back in the microwave for 30-second intervals until tender.
Slice the cooked sweet potato in half and top with butter and sea salt.
Notes
You can make up to 2 sweet potatoes at a time, but it will likely take closer to 7 minutes total. Microwave in shorter intervals so that you can check the progress along the way, and be sure to flip the sweet potatoes over at the halfway point.
Store cooked sweet potatoes in an airtight container in the fridge for up to 5 days. Reheat in the microwave (of course)!
Don't dry the sweet potato after rinsing it and either wrap it tightly in a moist paper towel or nuke it in a covered container to keep it from drying out.
If you don't cook it long enough, it may still be hard in the middle when you cut into it. After cooking, make sure a fork can go into the center of the potato without much resistance.
Can You Cook Sweet Potatoes in the Microwave? Yes, you can! In fact, the shorter cook time will help the sweet potatoes retain more nutrients that are often lost in the long oven-baking process. It's not all that different than baking a sweet potato in the oven, except it's a whole lot faster.
Place the sweet potatoes on a microwave-safe plate and microwave for 5-10 minutes—five minutes to cook one sweet potato in the microwave, and add two minutes for each additional potato—rotating them halfway through. You are done microwaving your sweet potatoes when a fork spears into them easily.
TIPS & TRICKS to Make this Recipe: The main secrets to achieving that incredible crispy texture, is to soak the cut sweet potatoes in cold water for at least 30 minutes. This helps remove the starch from the sweet potatoes so they´re not limp & soggy.
If your potato hasn't quite reached that point, try popping it back in the microwave for 30 second intervals, checking for doneness in between. This may sound tedious, but you'll want to avoid overcooking the sweet potato, which can make it dry on the outside and soggy on the inside.
Drain the water, allow the potato to cool, and it should be much softer, easier to cut, and have a shorter cooking time, too! Microwaving – Use a knife or fork to poke several holes around the sweet potato. Then, microwave it for two to three minutes or until soft, depending on its size.
You can eat sweet potato skin. It's a good source of fiber, a nutrient that may help lower the risk of heart disease and keep you feeling full for longer periods of time. The next time you make a sweet potato dish, whether it's a roasted side dish or a hearty, cozy casserole, leave the peel on.
How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.
A good rule of thumb for whole baked sweet potatoes: 45 minutes to 1 hour at 400 degrees F; 1 hour to 1 hour 15 minutes at 350 degrees F; 1 and 1/2 hours at 325 degrees F. You'll know the sweet potatoes are done by piercing the center of the sweet potato with the tip of a sharp knife; the flesh should yield easily.
Baking can also cause an 80% drop in vitamin A levels, twice as much as boiling. Therefore, from a nutritional standpoint, boiling rather than baking should be recommended for cooking sweet potato.
Boiling may be best, but sweet potatoes are so incredibly healthy, the best way to prepare them is whichever way will get you to eat the most of them—with the exception of deep frying, which can lead to the formation of acrylamide, a potential human carcinogen. Please consider volunteering to help out on the site.
Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.
Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check. Sweet potatoes can be: Baked or microwaved.
Since sweet potatoes are exposed to heat for a shorter time in the microwave than when they're cooked in the oven, they may actually retain more nutrients. In fact, some studies show that vegetables cooked in the microwave retain more of their water-soluble nutrients, such as vitamin C, than when they're boiled.
Prick the potato all over with a fork. Place the sweet potato, lemon wedge (if using) and 1 tsp of water in a microwave-safe bowl. Cover with plastic wrap and microwave on high for 8 to 10 minutes. Cut in half and serve with your favorite sweet or savory toppings.
Glycemic indices calculated from these methods for steamed, baked and microwaved sweet potato flesh were 63 ± 3.6, 64 ± 4.3 and 66 ± 5.7, respectively, indicative of a moderate glycemic index food. However, dehydrated and raw sweet potato flesh had a low glycemic index (41 ± 4.0 and 32 ± 3.0, respectively).
Introduction: My name is Errol Quitzon, I am a fair, cute, fancy, clean, attractive, sparkling, kind person who loves writing and wants to share my knowledge and understanding with you.
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