The World of Sweet Potato Toasts

A simple, nourishing swap with endless topping possibilities

What Are Sweet Potato Toasts?

Sweet potato toasts are exactly what they sound like: thin slices of sweet potato, roasted or toasted until tender, and used as a base for toppings - much like a slice of bread.

But here’s the twist:
They’re naturally gluten-free, fibre-rich, packed with beta-carotene, and just the right amount of sweet and earthy.

They're also incredibly versatile - they can go savoury or sweet, be served warm or room temp, and work just as well for breakfast, lunch, or snack time.

Why Try Them?

Besides being nutrient-dense and beautifully orange, sweet potato toasts are a fantastic way to:

• Get more vegetables in early in the day

• Add variety to your routine

• Support blood sugar balance (especially when paired with protein or fat)

• Reduce your reliance on ultra-processed foods like supermarket breads or crackers

They’re also kid-friendly, make-ahead friendly, and look gorgeous on a plate — which never hurts.

How to Make the Perfect Sweet Potato Toast

Basic Recipe:

You’ll need:

• 1 large sweet potato (ideally long and straight)

• Olive oil (optional)

• Sea salt (optional)

Method:

1. Wash and dry the sweet potato (no need to peel).

2. Slice it lengthways into ½ cm (¼ inch) thick slices. Aim for even, toast-sized pieces.

3. Lightly brush with olive oil and a pinch of salt, if desired.

4. Roast in a preheated oven at 200°C (180°C fan) for 2o minutes, flipping halfway, until golden and tender.

5. Once cool (store in fridge), you can just pop slices in a toaster (2–3 rounds) until warmed through.

Tip: Cook a batch ahead and keep in the fridge — reheat in a dry frying pan or toaster when needed.

Note: You can also wrap a whole sweet potato in foil and bake until tender – store in the fridge and slice it when you want.

Topping Variations

Here’s where it gets fun. Sweet potato toasts are a blank canvas — here are some ideas to get you started:

Savoury Options:

• Avocado + Chili Flakes + Lime

• Hummus + Roasted Red Pepper + Parsley

• Feta + Cherry Tomatoes + Olive Oil Drizzle

• Smoked Salmon + Cream Cheese + Dill

• Boiled Egg + Pesto + Rocket

• Tinned Mackerel + Dijon Mustard + Capers

Sweet Options:

• Nut Butter + Banana Slices + Cinnamon

• Ricotta + Berries + Honey Drizzle

• Tahini + Medjool Dates + Sea Salt

• Greek Yogurt + Chopped Nuts + Pomegranate Seeds

• Coconut Yogurt + Mango + Lime Zest

Nutritional Benefits of Sweet Potato Toasts

Sweet potatoes aren't just a trendy bread alternative - they’re a nutritional powerhouse in their own right.

Here’s what makes them a smart base for your toast:

Rich in Beta-Carotene

That vibrant orange colour comes from beta-carotene, a powerful antioxidant that your body converts into vitamin A — essential for skin health, immune support, and eye health. When paired with healthy fats (like avocado, eggs, or tahini), absorption of beta-carotene increases significantly.

Naturally High in Fibre

Sweet potatoes offer both soluble and insoluble fibre, supporting gut health, digestion, and healthy cholesterol levels. Fibre also helps slow down the release of sugars into the bloodstream, making them a more blood sugar-friendly option compared to many refined breads.

Low Glycaemic Load (when paired wisely)

Although sweet potatoes are naturally sweet, their glycaemic load is moderated when served with protein, fat, or fibre-rich toppings — helping to stabilise energy, reduce sugar crashes, and support hormonal balance throughout the day.

A Source of Essential Micronutrients

Sweet potatoes provide:

• Vitamin C – for immunity and skin repair

• Potassium – supports heart health and fluid balance

• Manganese – involved in metabolism and bone health

• B vitamins – particularly B6, important for nervous system health

Anti-Inflammatory + Brain-Friendly

Thanks to their antioxidants, fibre, and natural prebiotic compounds, sweet potatoes may support gut-brain health and help reduce inflammation — especially when paired with brain-boosting toppings like omega-3-rich fish, leafy greens, or fermented foods.

Final Thought

Sweet potato toasts are one of those kitchen swaps that feels small — but opens up a whole new world of flavour and nourishment. They’re simple, satisfying, and endlessly adaptable.

Make a few slices today, and play around with toppings based on what’s already in your fridge.

And if you find a topping combination you love - share it with me! I’d love to hear how you’re using this humble root veg in your daily routine.