Sweet Potato Nachos Recipe
February is American Heart Month so I thought I’d start off the month with a heart-healthy version of one of my favorite foods; nachos! Check out some of my past blog posts for more information on heart health. Read on for my sweet potato nacho recipe and to learn why it’s a healthier alternative to traditional nachos!
What are sweet potato nachos?
Simply put, they’re nachos with sweet potatoes instead of corn chips. They’re completely customizable; you can use any type of potato, not just sweet potatoes. Try using russet, Yukon gold, or red potatoes if you prefer! The basic idea is to thinly slice the potatoes so that they resemble chips. You’ll then want to mix them with oil (I do avocado oil because it’s great for high-temperature cooking) and spices, then roast, and voila! you have sweet potato nachos.
You can stick with only potatoes when roasting your nachos, or you can try adding sliced onion, bell pepper, zucchini, or even cauliflower to the baking sheet along with the potatoes. Don’t forget to add the toppings after you’ve roasted the potatoes; some of my favorites are:
Beans - I like refried the best
Lean ground turkey or beef
Shredded chicken
Shredded cheese
Sliced avocado or guacamole
Plain low-fat Greek or regular yogurt (in place of sour cream for less fat and more protein)
Chopped tomato
Sliced green onion
Black olives (though these are really my husband’s favorite)
Nutrition
Why try sweet potato nachos instead of traditional nachos made with tortilla chips? Tortilla chips are often fried and contain added salt and oil. Sweet potato nachos are also made with oil but they are baked rather than fried. Sweet potatoes also are packed with fiber, vitamins, and minerals, such as vitamins A and C, potassium, and manganese.
According to the USDA, 1 cup of cubed sweet potato contains:
114 calories
0 grams of fat
0 mg of sodium
27 grams of carbohydrate
4 grams of fiber
2 grams of protein
Compare this to 1 oz (about 7 chips) of Tostitos Original Restaurant Style tortilla chips:
140 calories
7 grams of fat
115 mg of sodium
19 grams of carbohydrate
1 gram of fiber
2 grams of protein
Take note of the serving sizes listed above; 1 cup of sweet potato compared to 7 tortilla chips is a big difference! The sweet potato will likely be much more filling whereas you’ll probably still be hungry after eating only 7 tortilla chips. When was the last time you only had 7 chips with your nachos?
Sweet potato has more fiber and doesn’t have any added fat or salt unless you add it yourself, so I’d say it’s the clear winner nutrition-wise.
Sweet Potato Nachos
Ingredients
- 4 medium sweet potatoes, sliced in half-moons (leave the skin on)
- 1 bell pepper, sliced
- 1 yellow onion, sliced
- 2-3 tbsp avocado oil (make sure you have enough to coat the veggies)
- 2 tsp chili powder
- 2 tsp cumin
- Dash of salt
- 1/2-1 cup shredded cheese
Optional toppings
- Cooked lean ground beef or turkey
- Cooked shredded chicken
- Refried beans
- Sliced avocado or guacamole
- Plain low-fat Greek yogurt
- Diced tomato
- Sliced green onion
- Sliced black olives
Instructions
- Preheat the oven to 425 degrees F/220 C.
- Add sliced potatoes, bell pepper, and onion to a large mixing bowl.
- Toss with oil, chili powder, cumin, and salt. Mix until veggies are coated in oil and seasoning.
- Spread veggies evenly on a baking sheet and place in the oven. Bake for about 35 minutes. I recommend flipping the veggies over halfway through so they don't stick to the baking sheet too much.
- Remove the baking sheet from the oven. Sprinkle evenly with shredded cheese then place the baking sheet back in the oven for another 5 minutes to melt the cheese.
- Remove from the oven, divide between plates, and add toppings as desired. Enjoy!
Recipe modifications
There are plenty of ways this recipe can be modified to fit any food allergies, intolerances, or preferences:
For less fat:
Reduce or skip the cheese
Use non-fat Greek yogurt in place of low- or full-fat yogurt/sour cream
Try cooking the potatoes in an air fryer rather than the oven, as this will allow you to use less oil
For less salt:
Don’t add any salt to the potatoes when roasting
Cook your own dried beans without added salt instead of using canned varieties
Reduce or skip the cheese altogether
For more fiber:
Add extra veggies, like broccoli or cauliflower when roasting the potatoes
Top with sliced avocado or guacamole
To make it dairy-free:
Skip the cheese or substitute with your favorite non-dairy cheese
To make it vegetarian:
Skip the meat and just add cheese and beans for protein
To make it vegan:
Skip the cheese and add beans for protein
Sweet potato nachos are a delicious and nutritious way to still enjoy a favorite comfort food. What are some other ways you can make traditional comfort foods healthier?
