Clean Eating Sweet Potato Butter Recipe (2024)

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We’ve all heard of foods like apple butter. But have you ever tried sweet potato butter? Specifically, this sweet potato butter recipe?

According to one source I found, sweet potatoes have quite a history! Records indicate that it was Columbus who decided to bring the potato along for his journey in 1492 (that guy sure gets a lot of credit for stuff!) and around 1740, the term “sweet” was added to its name to differentiate between those and the common white potato introduced by Irish immigrants.

Clean Eating Sweet Potato Butter Recipe (1)

And as exciting a history as they have had, even more exciting is the nutrition they possess. According to NutritionData.com, sweet potatoes are a good source of dietary fiber, vitamin B6, potassium, and manganese. They are also a very good source of Vitamin A.

So now you have a little history and a lot of healthy reasons to add this delicious root vegetable to your breakfast! And what could be better than smearing a bit on your morning toast, pancakes, or waffles?

How To Use Sweet Potato Butter

It’s easy to spread this autumnally-flavored deliciousness over your morning toast. But that’s not the only way to use this wonderful spread. Here are a few more ways you can enjoy a big batch of sweet potato butter.

  • Stir it into oatmeal.
  • Spread it over waffles or pancakes.
  • Stir it into plain yogurt (you may have to add a little extra honey, but try it first).
  • Add it to smoothies.
  • Serve it with a cheese board. It’s wonderful with cheese!
  • It can be used as a pastry filling or a filling for autumn-inspired thumbprint cookies.
  • Mix with cream cheese for a different type of toast topper.
  • Stir in with sour cream for a fruit or cracker dip.
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Recipe Notes

You can do this in a larger slow cooker, but you will need to double or triple the recipe depending on the size of your slow cooker. A slow cooker should be at least ½ full in order to cook the food in it properly.

If your sweet potato butter seems too dry, it just means you cooked it too long. A simple fix is simply to stir in a bit more apple juice until you get the consistency you like.

Small Slow Cookers

While I’m sure there are different approaches to making sweet potato butter, the way I do it is in my smaller slow cooker. It works really well and I don’t have to babysit anything.

Many of us with slow cookers have always opted for the largest slow cooker we can get to make larger portions of things. Either for larger families or to have enough to freeze or for making multiple meals you can eat over the course of a week.

But small slow cookers totally have a place in the kitchen, and the good news is, they are crazy affordable!

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About The Ingredients

Sweet potatoes– peeled and cut into slices about ⅛ to ¼ inch thick. Do not use Japanese sweet potatoes. (purple skin with white insides)

Unsweetened apple juice – The bottle will usually say 100% juice.

Molasses – I used black strap molasses. But use whatever you have handy.

Ground cinnamon – No sugar added.

Ground nutmeg – You can use pre-ground nutmeg, or grate it fresh at home.

Salt – I used pink Himalayan sea salt. But use whatever salt you normally use in the kitchen.

Orange zest– About 1 medium orange

Honey– You can also use maple syrup. Add either to taste.

How To Make Sweet Potato Butter

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Combine all ingredients in a 1 or 1 ½ quart slow cooker and stir well to combine.

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Cook on low for 6-8 hours, or until the sweet potatoes are completely cooked and soft.

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Using an immersion blender, blend everything together in your slow cooker until smooth. Stir in honey to taste.

How To Store Sweet Potato Butter

This must be kept in the fridge. If packed in a jar with an airtight lid, or just an airtight container in general, it will keep in the fridge for up to 2 weeks, give or take.

Recipe Supplies

This is the size slow cooker I used for this recipe. You can also find a good immersion blender on amazon as well. (Affiliate links)

More Fruit Butter Recipes

  • Cranberry Butter Recipe
  • Pumpkin Butter Recipe
  • Plum Butter Recipe

Sweet Potato Butter Recipe Card + Video

Clean Eating Sweet Potato Butter Recipe (10)

Sweet Potato Butter

Spread this on your morning, whole grain toast for a delicious twist on breakfast.

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Course: Condiments

Cuisine: American

Prep Time: 20 minutes minutes

Cook Time: 8 hours hours

Total Time: 8 hours hours 20 minutes minutes

Servings: 20 oz.

Calories: 25kcal

CLICK TO WATCH THIS RECIPE IN ACTION!

Equipment

  • Small Slow Cooker

  • Immersion Blender

Ingredients

  • 3 cups peeled sweet potatoes (cut into slices about ⅛ to ¼ inch thick)
  • 1 cup unsweetened apple juice
  • 1 tbsp. molasses
  • 1 tsp. ground cinnamon
  • ¼ tsp. ground nutmeg
  • 1 pinch salt
  • 1 tbsp. orange zest (about 1 orange)
  • honey or maple syrup to taste

US CustomaryMetric

Instructions

  • Combine all ingredients in a 1 or 1 ½ quart slow cooker and stir well to combine

    Clean Eating Sweet Potato Butter Recipe (11)
  • Cook on low for 6-8 hours, or until the sweet potatoes are completely cooked and soft.

    Clean Eating Sweet Potato Butter Recipe (12)
  • Using an immersion blender, blend everything together in your slow cooker until smooth. Stir in honey to taste.

    Clean Eating Sweet Potato Butter Recipe (13)

Notes

Please note that the nutrition data given is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 1oz. | Calories: 25kcal | Carbohydrates: 6g | Sodium: 13mg | Potassium: 90mg | Sugar: 2g | Vitamin A: 2830IU | Vitamin C: 0.6mg | Calcium: 11mg | Iron: 0.2mg

Recipe from the Gracious Pantry® archives, originally posted 1/14/13.

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Clean Eating Sweet Potato Butter Recipe (2024)

FAQs

Are sweet potatoes considered clean? ›

Clean 15 option

Avocados topped 2023's list of least contaminated produce again this year, followed by sweet corn in second place. Pineapple, onions and papaya, frozen sweet peas, asparagus, honeydew melon, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, and carrots made up the rest of the list.

Is a sweet potato with butter good for you? ›

They're a good source of vitamin A.

A word to the wise: Vitamin A is fat-soluble, so Brissette suggests eating your sweet potato with a tablespoon of butter or EVOO to help your bod better absorb the vitamin.

What is a healthy alternative to butter on sweet potatoes? ›

For something smoky, tangy, and nicely salty, smear some plain Greek yogurt on your sweet potato, then layer with smoked fish, scallions, and briny capers. Roast whatever mushrooms you have until crispy. Thin some tahini, adding a little yogurt for creaminess. Or mix hummus and yogurt, and spread on your potato.

Is sweet potato a clean carb? ›

Sweet potatoes contain the “good” kind of carbs – often called “complex carbohydrates.” Complex carbohydrates are considered healthier than simple carbohydrates. They take longer to digest and create more lasting energy.

What happens when you start eating sweet potatoes every day? ›

Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver. Although it is not considered harmful, the color of the skin and nails may turn orange.

What is the healthiest way to eat sweet potatoes? ›

Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.

Which color sweet potato is healthiest? ›

Purple-colored sweet potatoes contain high levels of Vitamin C and anthocyanin - a flavonoid responsible for the purple hue. And, get this; they possess the highest level of antioxidants, phenolics, and soluble dietary fiber.

Are potatoes with butter healthy? ›

Sour cream or butter taste delicious on baked potatoes, but they come with a price: Both contain saturated fat and cholesterol. Here's a healthy, and tasty, alternative topping for your next baked potato.

What makes a sweet potato a superfood? ›

Of the thousands of vegetables available today, sweet potatoes are considered one of the most nutritious. The orange- (or sometimes purple) fleshed vegetables are loaded with minerals and A, B, and C vitamins. This has led to sweet potatoes being called a superfood by many.

What tastes like butter but is healthy? ›

The following foods have consistencies that are ideal for spreads, in addition to being tasty and nutritious:
  • Olive oil. Combine some olive oil with basil and pepper for a zesty spread.
  • Nut butter. Peanut and almond butter can easily be spread onto toast or crackers.
  • Cheese. ...
  • Avocado. ...
  • Hummus.

What can I put instead of butter? ›

WHAT ARE BUTTER ALTERNATIVES FOR BAKING?
  • MARGARINE. Margarine is a fat that is made mostly from vegetable oil that's flavored to taste like butter. ...
  • SHORTENING. Shortening is 100% fat, made from hydrogenated vegetable oils. ...
  • OLIVE OIL & VEGETABLE OIL. ...
  • COCONUT OIL. ...
  • PUMPKIN PURÉE. ...
  • APPLESAUCE. ...
  • GREEK YOGURT. ...
  • BANANAS.

What is a good carb substitute for sweet potatoes? ›

Butternut Squash: Similar to sweet potatoes in flavor and texture, butternut squash is a good low-carb alternative. It contains less than 12 grams of carbs and is high in nutrients such as vitamins A and C, magnesium, and potassium.

When not to eat sweet potatoes? ›

How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.

Are sweet potatoes clean or dirty? ›

Sweet Potatoes Are The Nutrient Powerhouse To Join The 'Clean 15' Ranks. While eating clean is always a good idea, every food has its drawbacks — even the most natural food: produce. One of the biggest concerns associated with the fruits and vegetables that spurt up out of the ground is the presence of pesticides.

Do sweet potatoes clean you out? ›

One sweet potato has 15% of the daily value of fiber, making them good for gut health,” explains registered dietitian Natalie Rizzo, author of Planted Performance and the founder of Greenletes. That fiber aids digestion and helps prevent constipation.

Are potatoes part of clean eating? ›

Eat your veggies — any veggies

Fresh and plain frozen vegetables are obvious good choices, as well as reduced-sodium canned. Since potatoes (and yes French fries) count as a vegetable, you're best off with baked, boiled, or oven-roasted at home, versus highly processed versions fried in refined oils.

Is sweet potato a detox food? ›

When we consume these phytochelatins, they bind to the heavy metals within our bodies (such as cadmium, copper, mercury and lead) and safely remove them via the digestive tract. The phytochelatins in sweet potato interact with the mineral sulfur (which helps with liver detoxification) in order to complete this process.

What is a sweet potato classified as? ›

Yams, sweet potatoes, and cassava are classed as tuberous root vegetables that come from a flowering plant but are not related and do not have much in common. In the U.S., they are marketed as different vegetables.

Is sweet potato a junk food? ›

What we do know, however, is that — before any cooking happens — both white potatoes and sweet potatoes are nutritious. And almost equally nutritious at that," adds Willingham. Raw sweet potatoes and white potatoes have comparable nutrition profiles, with similar calories per serving and macronutrient breakdown.

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