Name: Maple-Roasted Sweet Potatoes
Prep time: 10 min
Total time: 70 min
Ingredients: 2.5 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces; 0.33333334326744 cup pure maple syrup; 2 tablespoons butter, melted; 1 tablespoon lemon juice; 0.5 teaspoon salt; Freshly ground pepper, to taste

Maple-Roasted Sweet Potatoes

4.8

(20)

16 Reviews

In this healthy side dish recipe, sweet potatoes are tossed with maple syrup, butter and lemon juice and roasted until tender and golden brown. The delicious glaze that forms on these maple-roasted sweet potatoes transforms this ultra-simple dish into something sublime.

By Kathy Farrell-Kingsley

Updated on April 22, 2024

Tested by

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Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Prep Time:

10 mins

Additional Time:

1 hr

Total Time:

1 hr 10 mins

Servings:

Yield:

12 servings, about 1/2 cup each

Nutrition Profile:

Diabetes-Appropriate Healthy Immunity Low-Sodium Low-Fat Heart-Healthy Vegetarian Gluten-Free Low-Calorie

Jump to Nutrition Facts

Nutrition Notes

Are Sweet Potatoes Healthy?

Despite their name, sweet potatoes are a low-glycemic food and loaded with vitamins, minerals and fiber. The low-glycemic factor and fiber combo means sweet potatoes won't spike your blood sugar. One medium sweet potato provides almost 300% of your day's worth of vitamin A. This is great for healthy vision and supporting your immune system.

Is Maple Syrup Good for You?

Pure maple syrup comes from the sap of the maple tree. When consumed in moderation, maple syrup can certainly be part of a healthy, varied diet. It even provides some nutrition—carbs to give you energy, and manganese, a mineral that activates the enzymes in your body that are responsible for breaking down carbohydrates to make them available to use as fuel.

seasoned oil/syrup in a bowl with a whisk — Sonia Bozzo

Tips from the Test Kitchen

Do You Need to Peel Sweet Potatoes Before Roasting Them?

We peel the sweet potatoes for this recipe but feel free to keep the skins on if you prefer roasted sweet potatoes with more texture. Sweet potato skins are edible, and you'll also save time on prep.

What Type of Pan Should I Use for Roasting?

We recommend using a 9-by-13-inch baking dish, which is large enough to roast the sweet potatoes in an even layer with enough depth for the maple glaze. We cover the baking dish with foil during the first 15 minutes of cooking to steam them; then they’re roasted uncovered for an additional 45 to 50 minutes, stirring every 15 minutes until cooked through and caramelized. This technique ensures the sweet potatoes are roasted perfectly on the outside and tender on the inside.

chopped cooked sweet potatoes in small casserole dish — Sonia Bozzo

Can I Make Maple-Roasted Sweet Potatoes Ahead?

Yes, you can! After roasting, cool them completely, then refrigerate in an airtight container for up to three days. Reheat at 350°F until warmed through, about 15 to 20 minutes.

Frequently Asked Questions

What Type of Sweet Potatoes Should I Use?

For this recipe, we use an orange-flesh variety of sweet potato. Orange-flesh sweet potatoes tend to be denser and sweeter than the yellow-flesh variety. Common varieties of orange-flesh sweet potatoes are Beauregard, Jewel and Garnet.

Sweet potatoes are available year-round but are of the best quality in fall and early winter. Choose sweet potatoes with smooth skin that are firm and free of soft spots, cracks or bruises. There are many varieties of sweet potatoes to choose from.

Additional reporting by Jan Valdez and Carrie Myers, M.S.

Ingredients

2 ½ pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces
⅓ cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
½ teaspoon salt
Freshly ground pepper, to taste

Directions

Preheat oven to 400°F.
Arrange sweet potatoes in an even layer in a 9-by-13-inch baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in a small bowl. Pour the mixture over the sweet potatoes; toss to coat.

Sonia Bozzo
Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Sonia Bozzo

Equipment

9-by-13-inch baking dish

Originally appeared: EatingWell Magazine, November/December 2007

Nutrition Facts (per serving)

92	Calories
2g	Fat
18g	Carbs
1g	Protein

Nutrition Facts
Servings Per Recipe 12
Serving Size about 1/2 cup
Calories 92
% Daily Value *
Total Carbohydrate 18g	7%
Dietary Fiber 2g	7%
Total Sugars 9g
Added Sugars 5g	10%
Protein 1g	2%
Total Fat 2g	3%
Saturated Fat 1g	7%
Cholesterol 5mg	2%
Vitamin A 11108IU	222%
Vitamin C 12mg	13%
Folate 4mcg	1%
Sodium 119mg	5%
Calcium 32mg	2%
Iron 0mg	2%
Magnesium 18mg	4%
Potassium 294mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.