Sweet Potato Toast: A Gluten-Free Toast Alternative

Love toast, but not the gluten? If you need a fun, nutrient-rich, naturally gluten-free toast alternative or are simply trying to find ways to add more vegetables to your family’s diet, look no further than sweet potato toast.

Instead of using bread as the base for your favorite toast toppings, sweet potato offers a delicious substitute. It’s easy to customize, adds a touch of sweet, earthy flavor, and packs a variety of nutrients. 

Ready to make the swap and give sweet potato toast a try? Read on for instructions and some of our favorite topping ideas!

Health Benefits of Sweet Potatoes

You might be thinking, “If you want gluten-free toast, why not just use gluten-free bread?” And yes, there are dozens of gluten-free bread options on the market, but using sweet potato takes this a step further. Sweet potatoes are packed with nutrients that support your body in many different ways, so using them as the foundation for your toast is a quick and easy way to add more fiber, vitamins, and minerals to your diet. 

A Good Source of Fiber

Fiber is essential to digestive health. It’s a prebiotic, feeding your good gut bacteria, and helps keep blood sugar steady to avoid spikes and crashes. It also keeps you feeling satisfied longer after eating, especially when you pair it with protein and healthy fats. With the right toppings, like avocado and egg, sweet potato toast makes a hearty, balanced breakfast that keeps you full until lunch. 

For an extra boost of fiber, don’t peel your sweet potato. Much of the fiber is concentrated in and right beneath the skin, so if you don’t mind the texture, it’s best to leave it on!

Provides Vitamins and Minerals

Sweet potatoes get their vibrant orange color from beta-carotene, a natural pigment that your body converts into vitamin A. This vitamin supports several systems in your body, including vision, immune system function, and healthy skin. They are also a source of immune-boosting vitamin C and vitamin B6, which helps support your nervous system.

Sweet potatoes contain key minerals such as potassium and manganese. In fact, just one cup of cooked sweet potatoes supplies nearly half of your daily value of manganese, which supports bone health and metabolism. 

How to Make Sweet Potato Toast

My favorite thing about sweet potato toast is that it is so easy to prepare. You can make a few slices for a quick breakfast or cook a larger batch all at once to warm up and use throughout the week. Here’s how to make it: 

Step 1: Wash & Slice Sweet Potato

Thoroughly wash and scrub the sweet potato. Peel if you prefer, or leave the skin on for extra fiber. Then, cut the sweet potato lengthwise into ¼-inch-thick slices. Try to keep the slices as consistent as possible so they cook at the same rate.

Step 2: Cook Until Tender

You can prepare sweet potato toast in the oven, the toaster, or in a skillet. Play around with each method and see which you prefer!

Oven method: Preheat your oven to 400°F. Arrange the sweet potato slices in a single layer on a baking sheet and bake for 20-30 minutes, flipping halfway through. Cooking time will depend on how thick your sweet potato slices are, so check them at around 20 minutes. They’re ready when they’re tender enough to easily cut through with a fork and lightly brown around the edges.

Toaster method: If you’re only making a few pieces of toast, you can place the slices of sweet potato in your toaster and toast for about three to four cycles. Check the tenderness between cycles to make sure they’re cooked all the way through, and keep an eye on the slices while they’re toasting to make sure they don’t burn.

Skillet method: If you like your sweet potato toast a little more browned with crispy edges, a skillet is the way to go. First, add a small amount of coconut oil to a skillet on medium-high heat. Place the sweet potato slices in a single layer and cook for about five minutes, or until the bottom is golden brown. Flip the slices over and cook for another five minutes, until tender and lightly browned on both sides.

Step 3: Add Your Toppings

This is my favorite part! Once your sweet potato slices are cooked to perfection, let them cool slightly before adding your toppings. 

This is your chance to get creative. Since sweet potatoes have a naturally sweet flavor, they provide a nice contrast to savory ingredients like eggs, avocado, or hummus. The natural sweetness also complements nut butters, fruit, cinnamon, and other sweet add-ons. Here are a few of our favorite sweet potato toast toppings to help you get started:

• Avocado and tomato: For a fresh take on classic avocado toast, mash ripe avocado, squeeze a little lime juice, and spread it over your sweet potato. Then, add sliced tomatoes and a sprinkle of salt.

• Hummus and cucumber: Spread your favorite hummus (or make your own), and top with thinly sliced cucumbers. A sprinkle of Mediterranean herbs, like oregano or rosemary, adds even more flavor. 
• Almond butter and banana: If you want something sweet, spread almond butter over the sweet potato, and add banana slices. Top it off with a drizzle of honey and a sprinkle of cinnamon and this becomes dessert!
• Protein-packed almond butter spread: Make a high-protein almond butter spread for your toast by combining 1 tablespoon of almond butter, ½ scoop of Acid-Kicking Protein Powder in vanilla coconut flavor, and 2 tablespoons of unsweetened almond milk or coconut milk. The extra liquid helps keep your spread creamy when you add this plant-based protein powder.
• Nut butter and fresh fruit: Play around with different nut butter and fruit combinations, like cashew butter and strawberries, almond butter and apple slices, or hazelnut butter and blueberries, to see which you like best.
• Fried egg: This is a simple, versatile savory topping for sweet potato toast. Add a sprinkle of everything bagel seasoning, a few slices of avocado, or a handful of fresh greens for a filling, balanced breakfast.

More Ways to Enjoy Sweet Potato Toast

Think beyond breakfast! Once you have a batch of sweet potato slices ready, you can use them in several different ways. Here are a few more ideas:

• Eggs Benedict base: Instead of the traditional English muffin, use sweet potato toast slices and layer on your poached egg and hollandaise sauce.
• Breakfast sandwiches: Layer egg, avocado, and sautéed vegetables between two slices for a nutrient-dense breakfast on the go.
• A fresh take on leftovers: Top your sweet potato slices with leftover roasted vegetables, hummus, or protein for a new way to enjoy leftovers.

Tips for the Perfect Sweet Potato Toast 

• Choose a wide sweet potato. The larger your sweet potato, the more surface area you have for toppings!
• Keep your slices as even as possible. This way, they’ll cook consistently and you won’t have some pieces that are mushy while others are still too firm.
• Cook until fully tender. The slices should be easy to bite through, just like bread. If you’re using the toaster or skillet and notice the outside browning before the inside is cooked through, try lowering the heat or finishing the slices in the oven.
• Prep extra! Slice and cook the whole sweet potato, and store extra slices in an airtight container in the refrigerator. When you’re ready to use them, simply reheat until warmed through.
• Balance your toppings. Especially if you’re making sweet potato toast for breakfast, pair it with protein, healthy fats, and greens for a nourishing meal that will help you avoid the urge to snack later on. 
• Experiment with flavors. Get creative, and don’t be afraid to try unique combinations! Sweet potato complements many different flavors, so it doesn’t hurt to mix things up. 

Swap Your Bread; Eat Sweet Potato Instead!

If you’re looking for a way to add more nutrients to your diet and switch up your breakfast routine, give sweet potato toast a try! It’s different, versatile, and offers an extra boost of vitamins and minerals.

It’s a great option for kids, too. Young chefs who like to get creative in the kitchen will love using sweet potato slices as a base for mini pizzas, or you can have them decorate their slices with sweet toppings like fruit and honey for an afternoon treat.

Start with your favorite add-ons, experiment with some new combinations, and see which ones become regulars in your home. It may sound unusual at first, but with the right toppings, sweet potato toast can quickly become a family favorite!