Baked Sweet Potato

Tanya Eisenwasser

Print Recipe

Whole baked sweet potatoes.

Prep 5 min

Cook 50 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 4 medium sweet potatoes
• Butter or olive oil for serving (optional)
• Pinch of sea salt

Instructions

1. Preheat your oven to 400°F (200°C).
2. Scrub the sweet potatoes clean. Pierce each several times with a fork.
3. Place directly on the oven rack with a baking sheet on the rack below to catch any drips.
4. Bake for 45-60 minutes until very soft when squeezed and a knife slides in easily.
5. Cut a slit lengthwise and squeeze the ends to open.
6. Top with butter or olive oil and a pinch of salt if desired. Serve immediately.

Tips & Substitutions

• Size matters for timing. Smaller sweet potatoes cook faster (35-40 minutes). Very large ones may need up to 75 minutes. Check doneness by squeezing gently with an oven mitt.
• Don't wrap in foil. Baking unwrapped caramelizes the natural sugars and creates better flavor. Pierce them so steam can escape.
• Butter or olive oil. A pat of butter melts beautifully into the flesh if you tolerate dairy. Otherwise, olive oil works just as well.
• Make it a complete meal. Top with sauteed kale or chard, freshly cooked ground meat, or a fried egg for a simple dinner. Use very fresh meat and cook it promptly.
• Try different varieties. Orange, white, and purple sweet potatoes all work. Orange tends to be the sweetest and softest.

Why This Works

Sweet potatoes. Naturally low in histamine and generally well tolerated. They provide fiber and micronutrients that support overall gut health.

Olive oil. Cold-pressed olive oil is commonly tolerated and provides healthy fats without histamine concerns.

Sea salt. Plain sea salt is safe and free from additives that could be a concern.

Storage

Baked sweet potatoes are best eaten fresh, when the texture is at its best. Plain baked sweet potatoes (no protein toppings) can be refrigerated for up to 2 days. Reheat in a 350°F (175°C) oven for 10-15 minutes.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.