Baked Sweet Potato

Keywords: vegetarian, vegan, cardiovascular disease, anti-inflammatory, healthy, quick, dairy-free, high fiber

Serves: 1

Prep Time: 1 minute

Total Time: 6-12 minutes

Equipment: microwave, fork, knife


  • 1 sweet potato per person, rinsed and scrubbed


  1. Prick a sweet potato all over with a fork, then wrap in a wet paper towel.
  2. Microwave on high for 3-4 minutes, then flip and microwave another 3-4 minutes.
  3. Poke with a fork to test if done (the interior should be soft). If not done yet, microwave in 1 minute intervals until the interior is soft.
  4. Cut the sweet potato in half lengthwise to serve.


  • Top with:
    • bean chili and shredded cheese
    • avocado, black beans, and salsa
    • a chopped hardboiled egg and chives
    • a fried egg, kimchi, and sriracha
    • steamed broccoli, shredded chicken, mustard, and lemon juice
    • feta cheese, chickpeas, chopped parsley, and Kalamata olives
    • Greek yogurt, chopped almonds, and harissa
    • sauteed spinach, garlic, white beans, and mushrooms with grated Parmesan
    • tempeh bacon, avocado, and sliced tomato


  • Microwaved sweet potatoes can easily be made in an office kitchen for a satisfying lunch with any of the toppings listed above.
  • Keeps for 3 days refrigerated.

Nutrition Notes:

  • Sweet potatoes are a starchy vegetable rich in vitamins including beta carotene, vitamin C, and potassium. They are high in fiber and are a great basis for a healthy lunch when topped with protein and non-starchy vegetables.

Savings Tip:

  • Sweet potatoes are a budget-friendly food that can be stored for months in a cool, dark place. The listed topping suggestions are made with inexpensive proteins such as beans, eggs, chicken, yogurt and tempeh.

Nutrition Facts:

Serving Size1
Energy (kcal)135
Fat (g)0
Saturated (g)0
Cholesterol (mg)0
Sodium (mg)54
Carbs (g)31
Sugars (g)10
Added Sugars (g)0
Fiber (g)5
Protein (g)3
Vitamin D (IU)0
Calcium (mg)57
Iron (mg)1
Potassium (mg)713