Sweet Potato Recipes: Toast Five Ways
Eat Well Oct. 6. 2016

How to Make Sweet Potato Toast 5 Ways

Oct. 6. 2016
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of NS and Creator of The Method Membership

Are you a fan of sweet potato recipes? Then this is for you! Discover five ways to make sweet potato toast with tahini, fried eggs, avocado, almond butter or smoked salmon.

Enter in, food trend. So, have you heard about this weird yet amazing thing called sweet potato toast? Here’s an NS spin on this trendy recipe circulating the web.

Read more for how to make these simple sweet potato recipes, featuring five ways to add your own personal spin on things!

What Is Sweet Potato Toast?

Sweet potato toast is basically toast…without the toast.

When I first saw these sweet potato recipes on Pinterest, I have to admit I was a bit skeptical. How can you call it toast without the actual toast? Avocado toast is my go-to quick meal, but I usually throw a piece of my Grain-Free Walnut Bread in the toaster and will top it with avocado and one of the six ways I shared in this blog post.

After giving it a go, I kinda fell in love with this concept because I’m already sweet potato obsessed. (Check out these sweet potato recipes: Stuffed Dessert Sweet Potatoes, Cinnamon Truffle, Flourless Blackberry Cake.)

The sweet potato slices cook really nicely in the toaster and even hold up well with a ton of toppings! The sweet potato flavor adds a nice subtle sweetness without overpowering the toppings you choose. Plus, the biggest advantage of using sweet potatoes as a bread substitute is the added nutrition you get, including vitamin A and fiber!

Sweet potato recipes are also a great option if you’re gluten-free, want a little more fiber in your diet, or are tired of bread for toast. Combine that with superfood toppings, protein, and a healthy fat and you have a seriously nutrient-packed and delicious meal or snack.


Sweet potatoes, like carrots and other orange-colored fruits and vegetables, contain beta-carotene that gets converted into vitamin A in our body. Vitamin A is important for hair, skin, nails, vision, and plays a key role in immune function.

You want to eat plenty of fiber to fill you up and keep your digestive system healthy, and sweet potatoes will provide that for you. You’ll get about four grams of fiber in one medium baked sweet potato. This also helps keep your blood sugar levels from peaking then crashing, which means you’ll maintain a better energy level throughout the day.

To give your muscles plenty of energy to keep working hard, you need carbohydrates (and the glucose in carbs that keeps your body running)—and sweet potatoes offer up a solid source. You get a starchy 24 grams in on medium potato. Because they’re high in fiber, the carbs won’t spike your blood sugar and will keep your energy levels stable.

What Is A Foundational Five Nourish Meal?

The Foundational Five Nourish Meal is any meal that contains all 5 elements within the Foundational Five, non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor. By following this simple template it keeps food flexible, fun, and nourishing.

Any meal can be made into a Foundational Five Nourish Meal by just knowing the system I teach in our Method Membership and in my free guide about creating healthy eating habits with ease, that you can get right here!

5 Ways to Top Sweet Potato Toast:

  1. Tahini + Sesame Seeds + Goji Berries
  2. Fried Egg + Sea Salt + Freshly Ground Black Pepper
  3. Mashed Avocado + Sea Salt + Red Pepper Flakes
  4. Crunchy Almond Butter + Cacao Nibs
  5. Dijon Mustard + Smoked Salmon + Black Pepper + Parsley


Foundational Five

Learn how you can nourish your body at each meal by creating a Foundational Five Nourish Meal. This is McKel’s simple framework she’s used with thousands of clients in her decade as a Dietitian and now you can use it too!

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

Eating in this way supports your physical body on a cellular level ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this recipe:

1 • Non-starchy Carbohydrate

  • Add cherry tomatoes, cucumbers or shredded carrots

2 • Starchy Carbohydrate

  • Sweet potato
  • Goji berries

3 • Healthy Fat

  • Tahini
  • Avocado
  • Almond butter
  • Cacao nibs
  • Smoked salmon

4 • Protein

  • Goji berries
  • Fried egg
  • Almond butter
  • Smoked salmon

5 • Flavor Factor

  • Sesame seeds
  • Sea salt
  • Black pepper
  • Red pepper flakes
  • Dijon mustard
  • Parsley

The Recipe

Serves 5 slices



1 large sweet potato

Your choice of toppings:

Tahini with sesame seeds and goji berries

Fried egg with sea salt and black pepper

Avocado with sea salt, red pepper flakes, and black pepper

Almond butter with cacao nibs

Dijon mustard with smoked salmon, black pepper, and parsley



Step 1

Slice the sweet potato lengthwise into 1/4 inch thick slices.

Step 2

Place the sweet potato slices in a toaster on high for about 5 minutes or until cooked through. You may need to toast multiple times depending on the length of your toaster settings.

Step 3

Top with desired toppings! Sweet potato toast slices can be stored in an airtight glass container for up to 1 week.


Ingredients for this recipe:

almond butter, goji berries, cacao nibs, tahini, sesame seeds

Toast with the Most

What do you think about sweet potato toast? Have you tried it for yourself, and if you have what did you think? If you make this at home be sure to tell me what you think of the comments and rate the recipe! And don’t forget to share on Instagram with #nutritionstripped so I can see!


Free Guide • Create Healthy Eating Habits

Creating healthy eating habits is one of the most important skills you can give yourself for your overall wellbeing — especially if you want to feel your best in your daily life.

But creating healthy eating habits that work for you 365 days a year can be challenging.

This guide will give you the steps and practices to make maintaining healthy eating habits in your daily life easier (and more enjoyable) — without needing to follow a diet or a plan or have any foods that are “off-limits.”

Get The Free Guide

Learn how to eat and live mindfully to feel your best.

The Method is a year-long online mindful eating program to create healthy eating habits with ease. It teaches you how to use mindful methods, check-in strategies, and science-backed nutrition and habit change practices to transform your long-term health.

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