• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Being Nutritious
  • All Posts
  • About
  • Services
  • Media
  • Contact
menu icon
go to homepage
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Nutrition Needs
    • Recipe Index
    • About
    • Services
    • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • Overhead image of tetrazzini in a casserole dish.
      Vegetable Tetrazzini
    • Balls of melon in a watermelon bowl
      Melon Salad with Ginger Lime Dressing
    • Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.
      Cherry Galette with Olive Oil Crust
    • Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
      Buffalo Tempeh Bites
    • Buffalo sauce in a small jar, with celery sticks in the background.
      Low Sodium Buffalo Sauce
    • Overhead image of three thumbprint cookies on a platter with strawberry jam in them
      Healthy Thumbprint Cookies
    • A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
      Creamy Chickpea Pasta with Veggies
    • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
      Celery and Leek Soup
    • Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.
      Carrot Waffles
    • Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.
      Berry Smoothie with Peanut Butter
    • Hand reaching into a bowl of Chex mix.
      Healthy Chex Mix
    • Bowl with collard greens and crusty bread, garnished with a lemon slice.
      Slow Cooker Collard Greens (Low Sodium)
    Home » All posts » Low Sodium Condiments (and low/no sugar too!)

    Sweet Potato Spread

    Published: Mar 20, 2019 by Laura Yautz

    Jump to Recipe Print Recipe

    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?!

    Two pieces of toast with a spread made of sweet potatoes and peanut butter. A bowl of the spread is partly visible at the top of the photo.

    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

    Can I use almond butter instead of peanut butter?

    Absolutely! Any type of nut butter will be excellent in this recipe!

    How can I make this nut free?

    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!

    Can I use regular potatoes instead of sweet potatoes?

    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.

    Spice variations!

    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

    Two pieces of toast with a spread made of sweet potatoes and peanut butter.
    0 from 0 votes
    Print

    Sweet Potato Spread

    A fun way to incorporate vegetables into breakfast or anytime!

    Course Condiment
    Cuisine American
    Prep Time 10 minutes
    Total Time 10 minutes
    Servings 10
    Calories 51 kcal
    Author Laura Yautz

    Ingredients

    • 1 medium baked sweet potato
    • ¼ cup creamy, natural peanut butter
    • 1 teaspoon ground cinnamon

    Instructions

    1. Add all ingredients to a food processor or blender. Blend on high speed until creamy, scraping down the sides as needed.

    Recipe Notes

    Tip: If your sweet potato is a little on the old and shrively side, you can salvage it for this recipe by peeling, dicing, and gently simmering in water until it's soft. Drain completely before using in this recipe.

     

    To cook a sweet potato in the microwave, first scrub it clean with water and a scrub brush. Put it on a plate, and use a fork to pierce the skin on all sides, being careful not to pierce your hand. Place in the microwave on high for about 7 minutes. Be careful when removing it from the microwave, as it will be PIPING HOT! If it's not quite soft all the way through, put it back in for 1-2 minute intervals until done.

    Nutrition Facts
    Sweet Potato Spread
    Amount Per Serving
    Calories 51 Calories from Fat 30
    % Daily Value*
    Fat 3.3g5%
    Saturated Fat 0.7g4%
    Polyunsaturated Fat 0.8g
    Monounsaturated Fat 1.7g
    Sodium 34.8mg2%
    Potassium 81.9mg2%
    Carbohydrates 4.3g1%
    Fiber 0.9g4%
    Sugar 1.2g1%
    Protein 1.7g3%
    Vitamin A 94.3IU2%
    Vitamin C 0.3mg0%
    Calcium 9.8mg1%
    Iron 0.2mg1%
    * Percent Daily Values are based on a 2000 calorie diet.
    Two pieces of toast with a spread made of sweet potatoes and peanut butter. Text overlay: Sweet Potato Spread with Peanut Butter; 3 ingredients, no added sugar.

    More Low Sodium Condiments (and low/no sugar too!)

    • Close up of a jar of BBQ sauce.
      Low Sodium BBQ Sauce
    • Small jar of pumpkin spice syrup.
      Sugar Free Pumpkin Spice Syrup (for a healthy Pumpkin Spice Latte)
    • Close up of small glass bowl of ketchup.
      Low Sodium Ketchup (sugar free too!)
    • Glass bottle of salad dressing
      Low Sodium Italian Dressing & Marinade

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

    More about me →

    Enroll in the FREE EMAIL COURSE to make your kitchen heart healthy!
    Want to say thank you?

    Fall Favorites

    • Oval plate with glazed carrots on it, garnished with pepitas.
      Roasted Maple Curry Carrots
    • Overhead picture of large plate with salad on it.
      Arugula Avocado Salad with Pineapple Vinaigrette
    • Small crock of creamy soup, garnished with basil leaves.
      Roasted Pepper and Lentil Soup
    • Plate of roasted broccoli with almond topping.
      Broccoli Almondine (Broccoli Amandine)
    • Stuffed honeynut squash halves on a baking pan.
      Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf
    • Small jar with granola in it.
      Apple Cinnamon Granola
    • Bowl of Thai salad with tofu.
      Thai Salad with Peanut Dressing
    • Stack of 4 zucchini fritters with a dollop of dip on top, garnished with chopped chives.
      Crispy Zucchini Fritters (Gluten Free)
    • Small bowl of soup with croutons and fresh thyme.
      Creamy Roasted Cauliflower Soup
    • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
      Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
    • Lentil soup in a bowl.
      Low Sodium Lentil Soup with Spinach
    • Overhead picture of a bowl of braised greens in a light pink broth.
      Creamy Braised Beet Greens
    • Small ceramic pot of roasted pumpkin seeds
      How to Roast Pumpkin Seeds
    • Pumpkin puree in a blue bowl
      How to Make Pumpkin Puree
    • 5 muffins on a table with fresh carrots.
      Whole Wheat Carrot Turmeric Muffins
    • Green soup in a bowl with homemade croutons. Whole green grape tomatoes and grilled cheese sandwich on plate in background. Text overlay: Garlic Roasted Green Tomato Soup.
      Green Tomato Soup with Roasted Garlic

    Footer

    ↑ back to top

    As an Amazon Associate I earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't personally use and love. Thanks for your support!

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    Copyright © 2023 Being Nutritious. All rights reserved

    This website uses cookies to improve your experience. By continuing to use this site, we'll assume you're ok with this. Cookie settingsAccept
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT