How to cook sweet potatoes in the microwave (easy, quick, and healthy)
Do you want to enjoy a delicious sweet potato in just a few minutes, with no hassle? The microwave is the fastest and easiest way to cook it, while preserving all its natural sweetness and its properties. In the Canary Islands we call it batata, on mainland Spain many people call it boniato, but we are talking about the same nutritious and versatile tuber that belongs in any healthy kitchen.
At Sweetba, as specialists in sweet potato flour and this superfood, we explain step by step how to cook sweet potato in the microwave so it turns out perfect: soft, juicy and ready to eat as is or add to your favorite recipes.
Why cook sweet potato in the microwave?
- Faster: it is ready in just 8 to 12 minutes, compared with 40 to 50 minutes in the oven.
- Healthier: it cooks in its own steam, with no need to add oils or fats.
- More practical: you barely dirty anything, just a plate or container.
- Helps retain nutrients: because it cooks in the skin and takes less time, it can keep more of its vitamins and antioxidants.
Ingredients and tools you need to microwave sweet potato
- 1 or more sweet potatoes
- A microwave
- A microwave safe plate or container
- Plastic wrap, a silicone lid or an oven bag (optional)
- A knife or fork to pierce the skin
How to cook sweet potato in the microwave step by step
Step 1: Wash and dry the sweet potato well
Hold the sweet potato under running water and rub the skin with your hands or a kitchen brush to remove soil and any dust. Even if you plan to peel it later, this step matters so no dirt gets into the flesh during cooking. Once it is clean, dry it with a cloth or paper towel.Step 2: Pierce the skin to prevent it from bursting
Using a fork or the tip of a knife, make small holes across the surface of the sweet potato. You do not need to go deep. A few shallow punctures are enough to let steam escape while it cooks. This prevents the skin from splitting suddenly inside the microwave and helps it cook more evenly.Step 3: Cooking options
You have a few ways to cook sweet potato in the microwave depending on what you have at home:- Wrapped in plastic wrap: place the clean sweet potato on a piece of wrap and wrap it well. It will cook in its own steam and turn out very tender and juicy.
- In a covered container: put the sweet potato in a microwave safe container, glass or silicone, with a lid. Adding a few drops of water to the bottom helps keep moisture in.
- In an oven bag: a practical option that concentrates steam and speeds up cooking. Just close the bag while leaving a small opening so it can vent.
Step 4: Cooking time by size
The time depends on the size and the microwave power, usually 700 to 900 W. Place the sweet potato on a plate and cook in 3 to 4 minute intervals so you can check the texture without overcooking.- Small sweet potatoes, 100 to 150 g: about 6 to 8 minutes is usually enough.
- Medium sweet potatoes, 200 to 300 g: 8 to 10 minutes, turning them halfway through.
- Large sweet potatoes, over 350 g: 12 to 15 minutes. If they are very large, it is better to cut them in half so they cook faster and more evenly.
Step 5: Resting time and easy peeling
When the cooking time is up, leave the sweet potato in the turned off microwave for 2 to 3 minutes. This resting time lets it finish cooking with residual heat and makes the flesh even softer. Then open carefully because it will be very hot, and you will see that the skin almost slips off, leaving the inside ready to eat or use in your favorite recipes.Tips to make microwave sweet potato taste even better
Sweet potato is forgiving and usually turns out well, but with a few simple tips you can take it up a level:- Creamier texture: if you want a very tender interior, wrap it well in plastic wrap or cook it in a sealed container. This way it steams in its own moisture and stays juicy and creamy, perfect for eating with a spoon or using in purees.
- More natural sweetness: a very simple trick is to let it rest for a few minutes after cooking, or even let it cool slightly before eating. As it cools, the natural sugars become more concentrated and the sweet flavor intensifies. It can almost taste like dessert with nothing added.
- Prevent dryness: if the sweet potato is large, add a few drops of water to the plate or container before cooking. That little extra moisture helps keep the skin from drying out and the flesh from becoming less tender. Also, always pierce the skin so steam can escape and the cooking is even.
Variations and recipes using microwave sweet potato
Microwave cooked sweet potato is delicious on its own, with its mild naturally sweet flavor. The best part is that it adapts to many quick preparations you can make at home in just minutes:- Sweet option: ideal for breakfast or snacks. Once cooked, split it open and add a pinch of cinnamon, a drizzle of honey or some chopped walnuts. You get a healthy, energizing bite that tastes like dessert.
- Savory option: perfect as a side dish. Just drizzle with extra virgin olive oil and add a pinch of sea salt. You can also add herbs like thyme or rosemary for a more aromatic touch.
- Quick mash: for a fast option, mash the sweet potato flesh with a fork right on the plate. In seconds you will have a smooth mash you can serve as a side or use as a base for other recipes such as croquettes or veggie fillings.
- Crispy chips: a fun, lighter alternative. Slice the sweet potato very thinly, place the slices on a plate lined with baking paper and cook in short 2 to 3 minute intervals. As they cool, they will become crisp and ready to snack on like fries, but much healthier.