Say 'hello' to your new favorite healthy toast spread! This is the perfect way to add vegetables to breakfast (or anytime!) without hearing your family complain. Sweet potato spread is lightly sweet, peanut buttery, and full of fiber, potassium and other great healthy heart nutrition! Plus, it's lower in calories than plain peanut butter, so you can bump up the portion size. Who doesn't love that?!
What is the healthiest spread for toast?
If you need a healthy spread for toast, we've got you covered. Look for something that's overall low in saturated fat, added sugar, and sodium. Bonus points if it's high in fiber, potassium, healthy fats, or other heart healthy nutrition. Here are some of our favorite healthy toppings for toast (besides this delicious sweet potato spread, of course!):
- Mashed avocado - yes, yes I know how cliché it is, but it's also delicious. Try it with a sprinkle of Everything Bagel Seasoning, or just a little salt.
- Natural peanut butter or other nut butter. Learn more about the heart healthiest peanut butter.
- Blueberry Thyme Chia Jam - so good!
- Fat free plain Greek yogurt with fresh berries and a drizzle of honey
- Smoky Tomato Jam - try something savory!
- Hummus with sliced cucumbers or tomatoes and fresh ground pepper
- Sugar Free Strawberry Jam - a classic!
- A smear of baba ganouj
Peanut Butter Sweet Potato Spread is heart healthy!
This Peanut Butter Sweet Potato Spread is designed to be both delicious and nutritious.
Let's talk about peanut butter nutrition for a second. We do some pretty unhealthy things to peanut butter (I'm looking at you Reese's!). And yes it's high in calories, so portion size is key. But at it's core, peanut butter is great for your health.
It's so high in fat! I hear that a lot. It is true - a serving of peanut butter has about 16 grams of fat. Half of that, however, is monounsaturated fat. That's the healthy kind that's so good for your heart! Speaking of heart health, peanut butter also has a good amount of magnesium and some potassium to keep you on beat. The fiber and protein will help keep you satisfied longer, too.
Cinnamon and sweet potatoes are a natural combo, and it comes through in the background of the spread that really makes it just perfect - plus antioxidant power!
Sweet potatoes are high in potassium, too, as well as fiber and vitamin B6. They are naturally low in fat, so they are the perfect pairing to higher fat peanut butter!
FAQs and Substitutions
Absolutely! Any type of nut butter will be excellent in this recipe!
Simply substitute a nut free seed spread like sunflower butter or soy nut butter for the peanut butter, and this will be nut free and school lunch friendly!
For this recipe, that substitution won't work. You could probably use cooked carrots or butternut squash if you were in a pinch, but sweet potatoes are you go-to here.
Mix up your flavor combinations but trying cardamom, vanilla extract, or a pinch of ground cloves instead of (or in addition to!) the cinnamon.
Try this delicious take on peanut butter spread on toast, bagels, or in oatmeal. Sweet Potato Spread will stay good in your fridge for about 5-7 days - if you have leftovers!
Need more healthy peanut butter recipes? Try Berry Smoothie with Peanut Butter, Peanut Butter Banana Mini Muffins, Peanut Butter Cereal Bars, or Peanut Butter and Jelly Dessert Bars!
Or for some deliciously heart healthy sweet potato recipes, try High Potassium Chocolate Smoothie, Black Bean Sweet Potato Enchiladas, or Sweet Potato Cornbread.
If you try Sweet Potato Spread, let me know in the comments!
📖 Recipe
Sweet Potato Spread
Equipment
Ingredients
- 1 medium Sweet Potato cooked, flesh only
- ¼ cup Natural Peanut Butter creamy
- 1 teaspoon Ground Cinnamon
Instructions
- Add all ingredients to a food processor or blender. Blend on high speed until creamy, scraping down the sides as needed.
Notes
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Lori Giese says
Do you blend the sweet potato with the other ingredients skin and all or do u scoop out the potato.
Laura Yautz says
Hi Lori, thanks for your question, and my apologies for omitting this information! Scoop the sweet potato out of the skin before blending. 🙂
Ihra says
Hello! This was great! I added dark chocolate on mine and it was 🤯 How to store this? In the fridge? Or outside of the fridge!
Laura Yautz says
Wow, a little chocolate on it sounds incredible! Great idea! Definitely store this in the refrigerator. Because of the sweet potato in it, it won't last on the counter. Thanks for your question, and for sharing your delicious modification!
Lori says
This recipe was so simple and enjoyable. Great for people who are leaving butter behind. Thank you.
Laura Yautz says
Thanks so much, Lori! I'm glad you enjoyed it!