Diabetes-Friendly Diabetes-Friendly Holidays Diabetes-Friendly Christmas Diabetes-Friendly Christmas Sides Maple-Roasted Sweet Potatoes 4.9 (23) 19 Reviews In this healthy side dish recipe, sweet potatoes are tossed with maple syrup, butter and lemon juice and roasted until tender and golden brown. The delicious glaze that forms on these maple-roasted sweet potatoes transforms this ultra-simple dish into something sublime. By Kathy Farrell-Kingsley Kathy Farrell-Kingsley Kathy Farrell-Kingsley is a prolific author of cookbooks including The Home Creamery, The Woman’s Day Cookbook, The Big Book of Vegetarian, Chocolate Therapy and Chocolate Cakes, which Julia Child chose as one of the best cookbooks of 1993. EatingWell's Editorial Guidelines Updated on February 13, 2025 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Prep Time: 10 mins Additional Time: 1 hr Total Time: 1 hr 10 mins Servings: 12 Yield: 12 servings, about 1/2 cup each Nutrition Profile: Diabetes-Friendly Healthy Immunity Low-Sodium Low-Fat Heart-Healthy Vegetarian Gluten-Free Low-Calorie Jump to Nutrition Facts Jump to recipe Maple Roasted Sweet Potatoes are sure to be a hit at your Thanksgiving meal. Antioxidant- and fiber-rich sweet potatoes get a coat of buttery maple syrup that soaks into the chunks of sweet potato as they roast, completely infusing them with the classic maple flavor. A touch of lemon juice in the maple butter helps cut through some of the sweetness, while a pinch of salt enhances all the flavors. Keep reading for our expert tips, including what to look for when buying sweet potatoes. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! Sweet potatoes are available year-round but are of the best quality in fall and early winter. Choose sweet potatoes with smooth skin that are firm and free of soft spots, cracks or bruises. There are many varieties of sweet potatoes to choose from; for this recipe, we use an orange-flesh variety. Orange-flesh sweet potatoes tend to be denser and sweeter than the yellow-flesh variety. Common varieties of orange-flesh sweet potatoes are Beauregard, Jewel and Garnet.For this recipe, we peel the sweet potatoes for the best texture. You can leave the skin on if you prefer, just make sure to scrub the sweet potatoes under cool running water with a vegetable brush. Cut off the ends, then slice the sweet potatoes into rounds. Cut each round into 1 ½-inch pieces. Nutrition Notes Despite their name, sweet potatoes are a low-glycemic food loaded with fiber, vitamins and minerals—including vitamin A, which is great for healthy vision and a strong immune system. The combo of fiber and the low-glycemic factor makes sweet potatoes less likely to spike your blood sugar. Pure maple syrup comes from the sap of the maple tree. When consumed in moderation, maple syrup can certainly be part of a healthy, varied diet. It even provides some nutrition—carbs to give you energy, and manganese, a mineral that activates enzymes in your body that are responsible for breaking down carbohydrates to make them available to use as fuel. Cook Mode (Keep screen awake) Ingredients 2 ½ pounds sweet potatoes, peeled and cut into 1 ½-inch pieces ⅓ cup pure maple syrup 2 tablespoons butter, melted 1 tablespoon lemon juice ½ teaspoon salt Freshly ground pepper, to taste Directions Preheat oven to 400°F. Arrange sweet potatoes in an even layer in a 9-by-13-inch baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in a small bowl. Pour the mixture over the sweet potatoes; toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring again every 15 minutes, until tender and starting to brown, 45 to 50 minutes more. Sonia Bozzo Equipment 9-by-13-inch baking dish To make ahead Cool completely, then cover and refrigerate the maple-roasted sweet potatoes for up to one day. Just before serving, reheat at 350°F until hot, about 15 minutes. EatingWell Magazine, November/December 2007 Save Rate Print Nutrition Facts (per serving) 92 Calories 2g Fat 18g Carbs 1g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 12 Serving Size about 1/2 cup Calories 92 % Daily Value * Total Carbohydrate 18g 7% Dietary Fiber 2g 7% Total Sugars 9g Added Sugars 5g 10% Protein 1g 2% Total Fat 2g 3% Saturated Fat 1g 7% Cholesterol 5mg 2% Vitamin A 11108IU 222% Vitamin C 12mg 13% Folate 4mcg 1% Sodium 119mg 5% Calcium 32mg 2% Iron 0mg 2% Magnesium 18mg 4% Potassium 294mg 6% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Carrie Myers, M.S., Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines Jan Valdez, Jan Valdez Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications. EatingWell's Editorial Guidelines