Microwave Sweet Potato

 

Ingredients

1 medium sweet potato (8–10 oz / 225–285 g)

1–2 teaspoons olive oil or butter (optional, but recommended for richness)

¼ teaspoon salt, or to taste

¼ teaspoon freshly ground black pepper (optional)

Optional Toppings (Mix & Match!)

Sweet: Cinnamon + honey or brown sugar

Savory: Shredded cheddar, sour cream, or Greek yogurt

Fresh: Chopped green onions, cilantro, or parsley

Spicy: Hot sauce, chili flakes, or smoked paprika

Instructions

Prep the Potato

Scrub the sweet potato thoroughly under cool running water to remove dirt. Pat dry with a clean towel.

Pierce for Safety

Use a fork to poke 4–6 holes all over the skin. This allows steam to escape and prevents bursting.

Microwave

Place the potato on a microwave-safe plate.

Microwave on HIGH for 5 minutes.

Carefully flip it over (it will be hot!), then microwave for 2–4 more minutes, until a fork slides in easily with no resistance.

Rest & Open

Let the potato rest for 1 minute (this helps it finish cooking gently).

Slice open lengthwise with a knife, then fluff the insides lightly with a fork.

Season & Top

Drizzle with olive oil or dot with butter. Sprinkle with salt and pepper.

Finish with your favorite toppings—and enjoy!

Serving Suggestions

Breakfast: Top with Greek yogurt, cinnamon, and a drizzle of maple syrup

Lunch: Load with black beans, corn, avocado, and lime

Dinner: Pair with grilled chicken or roasted veggies for a balanced bowl

Snack: Keep it simple with just butter, salt, and a pinch of cayenne

Frequently Asked Questions

Can I cook more than one at a time?

Yes! Add 1–2 minutes per extra potato, and rotate halfway through.

Why pierce the skin?

Steam builds up inside during cooking. Without vents, the potato could burst—messy and unsafe!

Is the skin edible?

Absolutely! It’s rich in fiber and nutrients. Just be sure to wash it well.

How do I know when it’s done?

The potato should yield easily to gentle pressure and feel soft all the way through.

Allergy Information

Naturally free from: Gluten, dairy, nuts, soy, eggs

Vegan & vegetarian: Yes (skip butter or use plant-based oil)

Paleo & Whole30-friendly: Yes

Always verify toppings for allergen safety.

Nutrition Facts

(Per potato, without toppings)

Calories: 110

Protein: 2g

Fat: 0g

Carbohydrates: 26g

Fiber: 4g

Sugar: 5g

Sodium: 70mg

Values may vary based on potato size.

The microwave sweet potato is proof that speed and simplicity don’t mean sacrificing flavor or nutrition. In less time than it takes to boil water, you’ve got a warm, hearty base ready for any mood or meal. So the next time hunger strikes and patience is thin, skip the takeout menu—grab a sweet potato, fire up the microwave, and treat yourself to real food, fast. Your body (and your schedule) will thank you.