Sweet potatoes are a versatile and nutritious vegetable that can be paired with a variety of different proteins. The sweet and earthy flavor of sweet potatoes complements both meat and plant-based proteins. When choosing a protein to serve with sweet potatoes, consider complementary flavors and textures. Lean meats, fish, beans, lentils, tofu and tempeh are all excellent options. The key is to balance the sweetness of the potato with savory and umami flavors from your protein source.
Meat
Lean meats are a classic pairing with sweet potatoes. Pork, chicken, turkey and beef all work well. Choose cuts of meat that will remain moist when cooked along with the sweet potatoes, such as boneless skinless chicken breasts or thighs, pork tenderloin or chops, flank steak or 95% lean ground beef or turkey. Marinate meats in a blend of oils, acids like lemon juice or vinegars, and spices and herbs before roasting everything together. Some good seasoning combos are garlic, rosemary and thyme; harissa and cumin; or jerk spices and lime juice. You can also use sauces with dairy, tomato or fruit-based flavors on the side to complement the savory meat and sweet potato.
Try These Sweet Potato and Meat Recipes
- Brown sugar garlic roasted pork chops with sweet potato hash
- Jerk chicken thighs with sweet potato wedges
- Sweet potato shepherd’s pie with ground turkey
- Flank steak fajitas over garlic sweet potato mash
- Sweet potato hash with poached eggs and roast beef
Seafood
The natural sweetness of sweet potatoes is a perfect foil for the briny flavor of seafood like shrimp, scallops, salmon and halibut. Roast, grill or pan sear seafood fillets or chops and serve over mashed, baked or fried sweet potatoes. Bake whole fish stuffed with sweet potatoes, fennel and citrus. Throw peeled sweet potato chunks into seafood stews, soups and chowders. The starch from the potatoes will help thicken the broth. Drizzle seafood and sweet potatoes with herb-infused butters or vinaigrettes to tie the flavors together. Spicy flavors like Cajun blackening spice also complement both the seafood and the sweet potato.
Recommended Sweet Potato and Seafood Recipes
- Sweet potato crusted salmon with pineapple salsa
- Scallops over curry sweet potato puree
- Cajun shrimp and sweet potato skewers
- Baked cod with sweet potatoes and fennel
- Halibut and sweet potato fish tacos
Beans and Lentils
Beans and lentils are vegetarian protein sources that have a natural affinity for sweet potatoes. Try roasted chickpeas tossed in curry powder for a spicy crunch on sweet potato bowls or salads. Simmer lentils in vegetable broth with cumin and garlic, then spoon them over baked sweet potatoes. The earthiness of beans and lentils balances the sweet potato’s sugary flavors. Mash black or kidney beans into sweet potato purees to make dips, spreads or tacos fillings. The fiber and protein from the legumes combined with the vitamins and minerals in sweet potatoes makes for a very nutritious meal.
Satisfying Sweet Potato Recipes with Beans and Lentils
- Curried sweet potato and lentil soup
- Sweet potato black bean tacos with avocado
- Baked sweet potatoes with spicy red beans and queso fresco
- Sweet potato hummus wrap with tahini dressing
- Warm chickpea and sweet potato salad
Tofu and Tempeh
For a vegan option, try baked, pan-fried or scrambled tofu or tempeh with sweet potatoes. Marinate the tofu first in tamari, lemon juice, sesame oil and spices. Then roast or pan-fry until crispy on the outside. Soft tofu can be crumbled over the sweet potatoes or blended into a creamy sweet potato gravy. Tempeh gets a wonderful texture when baked or fried, which contrasts with the fluffy sweet potato interior. Add peanut or almond butter to tempeh and sweet potatoes for an Asian-inspired meal. Tofu and tempeh pick up the flavors they are cooked with, so be creative with your seasonings!
Delectable Sweet Potato and Tofu/Tempeh Recipes
- Sweet potato bowl with teriyaki tofu
- Roasted curried sweet potatoes and tempeh
- Sweet potato and tofu curry
- Crispy baked tempeh over sweet potato fries
- Orange miso glazed sweet potatoes with sesame tofu
Nuts and Seeds
Nuts and seeds add protein, healthy fats and crunch to sweet potato dishes. Toasted walnuts, pecans or almonds pair nicely with mashed, roasted or baked sweet potatoes. Add them to the potatoes or use as a crunchy topping. Sweet potatoes also work well in nut or seed-based veggie burgers or meatballs. Try roasted sweet potato and black bean burgers with pumpkin seeds or sweet potato, lentil and almond meatballs with tahini sauce. Sprinkling roasted sweet potatoes with sunflower or pumpkin seeds adds extra nutrition and texture. Sweet potato salad is taken to the next level with the addition of toasted nuts like pecans or peanuts.
Sweet Potato Recipes with Nuts and Seeds
- Sweet potato and quinoa burgers with cashews
- Pecan crusted sweet potato rounds
- Roasted sweet potato and chickpea bowl with tahini dressing
- Sweet potato and peanut stew
- Curried sweet potato salad with almonds and raisins
Eggs and Dairy
Eggs and dairy products like cheese, yogurt and butter can make excellent additions to sweet potatoes. Bake, mash or hash sweet potatoes and top them with fried, poached or scrambled eggs for breakfast or dinner. The runny egg yolk helps moisten the potato. Melting cheese over baked sweet potatoes or sweet potato fries adds bonus flavor and nutrients. Plain Greek yogurt or sour cream can be used in place of milk or cream to mash sweet potatoes. Butter enhances the sweetness of sweet potatoes when used to roast, mash or bake them. Sprinkle crunchy cheeses like feta, goat or Parmesan over roasted sweet potato wedges.
Savory Sweet Potato and Egg/Dairy Recipes
- Sweet potato breakfast hash with poached eggs
- Sweet potato and spinach frittata
- Baked sweet potatoes with chicken sausage and cheddar
- Sweet potato fries with Sriracha Greek yogurt dip
- Orange miso glazed sweet potatoes with soft boiled egg
Best Cooking Methods for Sweet Potatoes and Protein
There are many great ways to cook sweet potatoes along with complementary proteins. Consider the flavors and textures you want, along with the time you have available.
Baked
Baking whole sweet potatoes or thick wedges alongside meat, seafood or baked tofu at 375-400°F for 45-60 minutes. Baking caramelizes the natural sugars.
Roasted
Roasting diced sweet potatoes tossed with oil and seasonings at 400°F for 20-30 minutes along with meat or vegetables. Roasted until browned and tender.
Mashed
Boil or steam sweet potatoes until very soft, then mash with milk and butter. Top with protein like beans, eggs, cheese or nuts.
Fried
Cut into wedges, sticks or spears. Fry at 350°F until crispy outside and tender inside. Sprinkle with spice mixes. Fry proteins in same oil.
Grilled
Cut very large unpeeled sweet potatoes into 1-inch planks. Grill over medium heat for 10-15 minutes per side. Great with grilled meats.
Sautéed
Dice sweet potatoes and sauté in oil over medium-high heat for 8-12 minutes until browned and fork tender. Combine with sautéed proteins like shrimp.
Complementary Flavors for Sweet Potatoes and Protein
Certain herbs, spices and other flavor combos work especially well with sweet potatoes and proteins. Consider these tasty complements:
- Savory: Rosemary, thyme, sage, garlic, onion, chili powder, curry powder, paprika, cumin
- Spicy: Cayenne, chipotle powder, Cajun seasoning, harissa, ginger, black pepper
- Citrus: Lime, lemon, orange
- Sweet: Brown sugar, honey, maple syrup, cinnamon, nutmeg
- Herbal: Parsley, cilantro, dill, basil, mint
- Rich: Olive oil, coconut milk, peanut or almond butter, tahini, cheese
- Briny: Soy sauce, tamari, fish sauce, oyster sauce
- Tangy: Balsamic vinegar, red wine vinegar, rice vinegar
Nutrition Benefits of Sweet Potatoes and Protein
Enjoying sweet potatoes with lean proteins, beans, nuts and healthy fats provides a powerful nutritional combination of vitamins, minerals, antioxidants, fiber and more. Here are some of the top nutrients provided:
- Vitamin A – Supports immune function and eye health. Abundant in sweet potatoes.
- Vitamin C – Important for collagen production and immunity. High in many proteins and sweet potatoes.
- Potassium – Needed for blood pressure regulation and nerve transmission. High in sweet potatoes and beans.
- Fiber – Improves digestion and heart health. Found in sweet potatoes and plant-based proteins.
- Magnesium – Essential for bones, energy production and muscle function. Present in sweet potatoes.
- Iron – Needed to transport oxygen in the blood to our tissues. Found in meats and lentils.
- Zinc – Supports immune system function and cell growth. Provided by sweet potatoes, nuts, beans and meat.
- Protein – Needed for building and repairing muscles and tissues. Abundant in lean meats, seafood, dairy and plant proteins.
Sample Weekly Meal Plan with Sweet Potatoes and Protein
Here is a sample weekly meal plan that incorporates sweet potatoes with different lean proteins for delicious and nutritious meals:
| Day | Meal | Ingredients |
|---|---|---|
| Monday | Breakfast | Sweet potato breakfast hash with eggs, kale and turkey sausage |
| Monday | Lunch | Sweet potato chili with kidney beans and shredded chicken |
| Monday | Dinner | Cajun shrimp with roasted sweet potato wedges |
| Tuesday | Breakfast | Sweet potato pancakes topped with Greek yogurt and walnuts |
| Tuesday | Lunch | Veggie sweet potato curry with chickpeas over rice |
| Tuesday | Dinner | Pecan crusted baked sweet potato with sautéed kale and baked salmon |
| Wednesday | Breakfast | Scrambled eggs with sweet potato, onion, peppers |
| Wednesday | Lunch | Sweet potato and black bean tacos |
| Wednesday | Dinner | Jerk chicken baked sweet potatoes with mango salsa |
| Thursday | Breakfast | Sweet potato toast with almond butter, banana, cinnamon |
| Thursday | Lunch | Tuna sweet potato bowls with roasted chickpeas |
| Thursday | Dinner | Shepherd’s pie with ground turkey, sweet potato topping |
| Friday | Breakfast | Sweet potato hash browns with fried eggs |
| Friday | Lunch | Warm sweet potato lentil salad with feta |
| Friday | Dinner | Sweet potato & chickpea coconut curry with brown rice |
| Saturday | Breakfast | Sweet potato pancakes with peanut butter |
| Saturday | Lunch | Sweet potato hummus wrap with veggies |
| Saturday | Dinner | Baked sweet potatoes topped with chili and cheese |
| Sunday | Breakfast | Sweet potato breakfast casserole with sausage and kale |
| Sunday | Lunch | Curried sweet potato and lentil soup |
| Sunday | Dinner | Sweet potato crusted cod with broccoli |
Conclusion
Sweet potatoes pair beautifully with a wide variety of proteins. Lean meats like poultry and pork, seafood, plant proteins such as beans and lentils, tofu, nuts and seeds, eggs and dairy products all complement both the flavor and nutrition of sweet potatoes. Bake, roast, mash or sauté sweet potatoes with your protein of choice, seasoning them boldly with spices, herbs, citrus and more. Enjoy sweet potatoes and protein as part of a healthy, balanced diet.