This Caramelised Sweet Potatoes recipe is an easy, delicious and healthy way to get the best out of sweet potatoes. The drizzling of honey and warming cinnamon make it a perfect side dish for any meal.
Just think about it. Caramelised Sweet Potatoes wouldn't seem out of place at a BBQ, with a midweek meal, or on a Thanksgiving table, would they? But best of all, they're naturally packed full of nutrients!
Sweet potatoes are nutritional superheroes. They provide fibre, B vitamins, vitamin C, calcium, iron, magnesium, phosphorus, potassium, thiamine and zinc. They get their orange colour from carotenoids, a beneficial antioxidant also found in pumpkins, carrots and more. Their natural sweetness means that getting these nutrients feels more like a treat than a chore.
There are many ways to make Caramelised Sweet Potatoes. Some like to pan fry them, but my favourite method is to roast them. Roasting them gradually coaxes out the natural sugars (maltose) and gives them a lovely golden brown (the Maillard reaction). The honey in this recipe gives this reaction a helping hand, plus some extra oomph.
There are even scientific studies that show roasting sweet potatoes makes them sweeter, more tender and tastier than other cooking methods!
So that's why I love this method for roasting sweet potatoes, and if you try it, I know you will too!
Caramelised sweet potatoes make a delicious and surprisingly healthy addition to any meal, any time. So if you have some sweet potatoes, honey and spices - try it for dinner today!
Check out the full recipe below and give them a try today!
Ingredients
- 600 g (1.3 lb) sweet potatoes peeled and cut into 2.5 cm (1 inch) cubes
- 2 tbsp olive oil
- 50 g (1.8 oz) honey
- 1 tsp cinnamon
- Pinch salt and black pepper
Equipment
- Medium roasting pan 35x25cm (14x10")
Instructions
Preheat the oven to 200C (180C fan).
Arrange the cubed sweet potatoes on a tray.
Drizzle with the olive oil, honey.
Sprinkle the salt, pepper and cinnamon all over.
Stir to coat everything evenly.
Roast for 30 minutes until golden and caramelised.
Transfer to a serving bowl.
Serve with your favourite Sunday roast.
Enjoy!
Pointers, tricks and troubleshooting tips for the perfect Caramelised Sweet Potatoes
Are Caramelised Sweet Potatoes easy to make?
Caramelised sweet potatoes are actually very easy to make! The key is to cut the sweet potatoes into even cubes so that they cook evenly.
You'll also want to make sure you coat them well with the oil and honey mixture so that they caramelise nicely in the oven. Lastly, don't forget to give them a good stir halfway through cooking, so that they don't stick to the tray.
This recipe is super quick to prepare, and there are only a couple of steps. However, if you get lost, check the photos above so you can see how mine looked as I cooked them.
Will I need any special equipment to make this recipe?
No, just a chopping board, a knife and a roasting tin!
There's always a complete list of suggested equipment on the recipe card below my recipes if you're in doubt.
I also always include links to example products, to show exactly what I used to make each recipe.
Are Caramelised Sweet Potatoes suitable for vegetarians?
Yes, Caramelised Sweet Potatoes are vegetarian and can easily be made vegan too - just leave out the honey or use a plant-based alternative.
Animal-derived products can be used to thicken, colour or flavour sweet and savoury food, so it sneaks into the most surprising ingredients! So always make sure that you double-check all of your ingredients labels to ensure that they are vegetarian. Also, don't forget to check anything extra that you intend to serve with your Caramelised Sweet Potatoes.
Are Caramelised Sweet Potatoes suitable for vegans?
Yes, if you swap the honey for maple syrup, agave nectar or brown sugar.
Honey isn't suitable for vegans as it's made by bees from flower nectar.
Most of us are probably unaware that many of the foods we eat contain animal products - it's not just meat, fish, dairy and eggs that can be off-limits for vegans. So always make sure that you double-check all of your ingredients labels to ensure that they are vegetarian. Also, don't forget to check anything extra that you intend to serve with your Caramelised Sweet Potatoes.
Are Caramelised Sweet Potatoes gluten-free?
Yes, this recipe should be completely gluten-free as long as you use the exact ingredients on the recipe card.
Double-check all of your ingredient labels to make sure that they are gluten-free. Don't forget to check anything extra that you intend to serve with your Caramelised Sweet Potatoes.
Are Caramelised Sweet Potatoes keto-friendly?
Unfortunately no, this recipe is not suitable for a keto diet. It contains too many carbohydrates from the sweet potatoes. Plus it contains sugar from the honey.
Are Caramelised Sweet Potatoes suitable for those on a FODMAP diet?
Yes, Caramelised Sweet Potatoes are suitable for those following a FODMAP diet. However, sweet potatoes do contain some fructose, so you shouldn't eat a lot of this on a FODMAP diet. A 1/2 cup (75 grams) cooked portion is advised.
If you're cutting down on FODMAPs, make sure that you use low-FODMAP oil such as olive oil or sunflower oil. You could also swap the honey for a low-FODMAP alternative such as maple syrup.
Are Caramelised Sweet Potatoes healthy?
Yeah! Caramelised Sweet Potatoes are pretty healthy. They're also a good source of fibre, vitamins and minerals.
However, healthy is a relative term. So this dish isn't suitable for those on a low-carb diet as it contains too many carbohydrates from the sweet potatoes. Plus they contain sugar from the honey.
But if you aren't on any sort of restrictive diet, this dish is a great way to get some extra veggies and vitamins on your plate!
Are Caramelised Sweet Potatoes safe to eat while pregnant?
Yes, Caramelised Sweet Potatoes are safe to eat while pregnant. However, as with all food, it's important to make sure that they are cooked properly.
Raw or undercooked sweet potatoes can contain bacteria which can lead to food poisoning. So make sure that your potatoes are cooked through before you eat them.
Make sure that all of your ingredients are in good condition and that you prepare this meal safely and hygienically.
A Mummy Too does not offer medical advice. Please seek help from a medical professional if you need further information or have any concerns.
Does this dish contain nuts?
No, this recipe for Caramelised Sweet Potatoes is nut-free.
However, always make sure you check ingredients labels, as some foods can contain trace elements of nuts.
A Mummy Too does not offer medical advice. Please seek help from a medical professional if you need further information or have any concerns.
Are Caramelised Sweet Potatoes suitable for babies and toddlers?
If your child is eating solids you could give them a little sweet potato, as long as you skip the honey and salt.
Caramelised Sweet Potatoes are a great source of vitamins and minerals, so they make a healthy and nutritious snack for kids. However, honey is not recommended for children under one year old, so it's best to avoid it altogether.
Always give food in an appropriate size and shape for your baby or child. Cut foods into small pieces to avoid choking. You could also try mashing your sweet potatoes if you think that would be easier for your little one.
Always keep babies supported upright while eating and supervise your baby when they’re eating in case they start to choke.
If you are making this for young children or babies, leave out the salt. The NHS explains why here.
A Mummy Too does not give medical advice. If you have any questions or concerns please speak to a health professional.
The NHS has some fantastic resources on their website on what to feed babies and young children.
What goes well with Caramelised Sweet Potatoes?
Caramelised Sweet Potatoes go well with grilled chicken or fish. I also like to serve them with a green salad and some crusty bread (carbs on carbs, mmm!).
The amazing thing about this dish is that it works for summer or winter, so serve it with a BBQ or on your Christmas / Thanksgiving dinner table!
Can I make Caramelised Sweet Potatoes without honey?
Yes, you can make Caramelised Sweet Potatoes without honey. Just leave it out of the recipe and use the same amount of maple syrup.
Please note that honey is not suitable for children under one year old. If you are making this dish for young children or babies, leave out the honey (and salt).
What is the best way to cut sweet potatoes for this recipe?
I like to peel and cube my sweet potatoes into 2.5cm (1 inch) cubes. This way they cook evenly and quickly.
Note: If you're peeling your sweet potatoes, make sure you do so carefully. Sweet potatoes can be tough and slippery, making them difficult to handle. A good vegetable peeler will make light work of this job.
Do I have to use foil?
No, you don't have to use foil but it does help to prevent the potatoes from burning.
How should I store Caramelised Sweet Potatoes?
Caramelised Sweet Potatoes will keep in the fridge for up to 5 days. However, they'll be at their best within 3 days. Just make sure that they are stored in an airtight container so they don't take on any fridge smells. ("Onion and old cheese infused sweet potatoes, anyone?")
How long will Caramelised Sweet Potatoes keep?
Your Caramelised Sweet Potatoes will last in the fridge for up to 5 days. However, they'll be at their best within 3 days.
Can I leave my Caramelised Sweet Potatoes out on the counter?
No, you shouldn't leave Caramelised Sweet Potatoes out on the counter. They need to be stored in the fridge for a couple of reasons:
- So they don't spoil.
- So they don't get covered in bugs attracted to the sweet, sticky honey.
- So they aren't all immediately scoffed - they're irresistible!
Can I keep Caramelised Sweet Potatoes in the refrigerator?
Yes, your potatoes will keep in the fridge for up to 5 days. However, they'll be at their best if eaten within the first 3 days. Just make sure that they are stored in an airtight container to protect them from contaminants.
Can I make this dish ahead?
Caramelised Sweet Potatoes are the perfect make-ahead dish! You can prepare them up to 3 days in advance and store them in the fridge. Just make sure they're stored in an airtight container so they don't take on any fridge smells.
What is the best way to reheat Caramelised Sweet Potatoes?
The best way to reheat Caramelised Sweet Potatoes is in the oven. Just place them on a baking tray and heat them at a moderate temperature until they're warm all the way through. I think 160-180C / 320-360F for 10-15 minutes should do it.
To protect the tops from burning it's a good idea to heat them wrapped in kitchen foil. Then cook them for a couple of minutes at the end uncovered so they aren't too soggy.
You could also reheat Caramelised Sweet Potatoes in the microwave, but be careful not to overcook them or they'll become mushy.
Can I freeze Caramelised Sweet Potatoes?
Yes, you can freeze Caramelised Sweet Potatoes. Just make sure that they are stored in an airtight container and eat them within 3 months.
When you're ready to eat them, just defrost in the fridge overnight and reheat in the oven until piping hot.
What is the best way to defrost Caramelised Sweet Potatoes?
The best way to defrost Caramelised Sweet Potatoes is overnight in the fridge. Just make sure that they are stored in an airtight container to prevent them from drying out.
Once defrosted, your potatoes can be reheated in the oven until piping hot.
What can I do with leftover Caramelised Sweet Potatoes?
There are so many things you can do with leftover potatoes! Here are a few of my favourites:
- Add them to a frittata or omelette.
- Toss them with some greens and roasted chicken for a healthy lunchtime salad.
- Use them as a topping for pizza (trust me, it's delicious!).
- Serve them alongside some grilled meat or fish.
- Make Caramelised Sweet Potato soup! Just add them to a pan with some softened onions, carrots and any seasonings you prefer. Then add some stock, and cook for 10 minutes. Let it cool then blend everything into a creamy indulgent soup.
Can I make these Caramelised Sweet Potatoes in a different quantity?
Sure! Just use more or less sweet potatoes and drizzle enough honey to give the sweet potatoes a light coating. The cooking time should remain the same as the potatoes are cut into individual pieces.
Can I make this recipe in a different tin/tray?
Sure, you can make your potatoes in any tin or tray as long as there's enough room for you to spread them out.
Can I make Caramelised Sweet Potatoes in a stand mixer such as a KitchenAid or Kenwood Mixer?
No, there's no point in this recipe that requires a stand mixer.
Can I make Caramelised Sweet Potatoes with a food processor?
Again, no, there's no point in this recipe that requires a stand mixer.
How can I make sure my Caramelised Sweet Potatoes turn out perfectly?
The key to perfect Caramelised Sweet Potatoes is to cook them slowly so that they have time to caramelise and turn a beautiful golden brown colour. If you cook them too quickly, they'll just end up being roasted sweet potatoes.
Another tip is to make sure you drizzle the honey on before you put them in the oven. The sugar in the honey helps to caramelise the outsides of the potatoes as they cook.
Finally, make sure to give them a good stir or shake halfway through cooking, so that they don't stick to the tray.
Why did my Caramelised Sweet Potatoes turn out dry?
If your potatoes turn out dry, it's likely because they were overcooked. Caramelised Sweet Potatoes should be cooked slowly so that they have time to caramelise and turn a beautiful golden brown colour. If you cook them too quickly, they'll most likely burn.
Another reason why your potatoes might be dry is that they weren't coated in enough honey before cooking. Make sure that you drizzle the honey on so that the potatoes are lightly coated. The sugar in the honey helps to caramelise the outsides of the potatoes as they cook.
What happens when you slow cook sweet potatoes?
When you slow cook sweet potatoes, they have time to caramelise and turn a beautiful golden brown colour. The starch inside the potato also breaks down, making them incredibly soft and fluffy on the inside.
However, if you cook them quickly the starch doesn't have time to break down, and they'll just end up being roasted sweet potatoes.
This is because when potatoes cook, the starch granules absorb the moisture within the potato. The moisture becomes steam, which expands and causes the starches to scatter within, producing a fluffy, soft texture.
If you cook your sweet potatoes more quickly, this reaction isn't as intense, meaning the sweet potatoes are less soft and the outsides are less caramelised.
The outside of the sweet potatoes caramelises due to the Maillard reaction. This is a chemical reaction between amino acids and carbohydrates that occur when food is cooked. This reaction is what gives Caramelised Sweet Potatoes their beautiful golden brown colour.
If you cook your potatoes faster at a higher heat, this reaction occurs too quickly, meaning your Caramelised Sweet Potatoes will be dry and burnt on the outside, but not cooked through on the inside.
What makes Caramelised Sweet Potatoes different from Roasted Sweet Potatoes?
Caramelised Sweet Potatoes are cooked slowly so that they have time to caramelise and turn a beautiful golden brown colour. The starch inside the potato also breaks down, making them incredibly soft and fluffy on the inside.
Roasted Sweet Potatoes are just sweet potatoes cooked more quickly at a high heat. This means that the outside of the potato will be slightly caramelised, but the inside will still be firm.
The big difference is in the texture. Caramelised Sweet Potatoes are soft and fluffy on the inside, whereas Roasted Sweet Potatoes are only soft on the outside. Both are lovely, but I much prefer Caramelised Sweet Potatoes!
How can I add/change the flavours in these Caramelised Sweet Potatoes?
There are lots of ways that you can change up the flavours in Caramelised Sweet Potatoes. Here are a few ideas:
- Add some freshly chopped rosemary or thyme for a herbal flavour.
- Swap out the honey for maple syrup or agave nectar.
- Add a pinch of cayenne pepper for a chilli kick.
- Try seasoning the potatoes with cumin or garam masala for an Indian flavour.
- Use Zaatar or Baharat for a more Central Asian flavour.
- Seasoning with smoked paprika and chipotle paste will give them a lovely smokey note.
Where is the origin of Sweet Potatoes?
The sweet potato is a native of Central and South America and was first domesticated in Peru. It is thought that Christopher Columbus brought the sweet potato back to Europe after his travels to the Americas. Sweet potatoes were then introduced to Asia by Spanish and Portuguese traders in the 16th century.
Why do we eat Sweet Potatoes during Thanksgiving?
In the United States, sweet potatoes are often associated with Thanksgiving. This is because they were one of the foods that were eaten by the Pilgrims when they arrived in America. Sweet potatoes are also used in traditional Thanksgiving dishes such as sweet potato pie and sweet potato casserole.
But sweet potatoes aren't just for Thanksgiving! This recipe would work perfectly with a 4th July BBQ or at any time of year.
Why are Sweet Potatoes orange or purple?
The orange sweet potato is the most common type of sweet potato. The purple sweet potato is less common and is mostly found in Asia.
Sweet potatoes are orange because they contain beta-carotene. Beta-carotene is beneficial as it is converted into vitamin A by your body.
Purple sweet potatoes get their colour from anthocyanins. Anthocyanins are antioxidants that have been shown to have health benefits such as reducing inflammation and protecting against heart disease.
What is the difference between a Sweet Potato and a Yam?
The terms "sweet potato" and "yam" are often used interchangeably in the United States, but they are actually two different vegetables.
Sweet potatoes are members of the morning glory family, while yams are members of the lily family. However, yams are not as sweet as sweet potatoes. Yams are also starchier than sweet potatoes.
You can use yams instead of sweet potatoes in this recipe, but it won't be as sweet and the texture will be slightly different. I find yams are best mashed or in stews as they need a little more cooking to break down.
Print this Caramelised Sweet Potatoes recipe
Caramelised Sweet Potatoes Recipe
Ingredients
- 600 g (1.3 lb) sweet potatoes peeled and cut into 2.5 cm (1 inch) cubes
- 2 tbsp olive oil
- 50 g (1.8 oz) honey
- 1 tsp cinnamon
- Pinch salt and black pepper
Equipment
- Medium roasting pan 35x25cm (14x10")
Instructions
- Preheat the oven to 200C (180C fan).
- Arrange the cubed sweet potatoes on a tray.
- Drizzle with the olive oil, honey, salt, pepper and cinnamon.
- Stir to coat everything evenly.
- Roast for 30 minutes until golden and caramelised.
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