Eating Raw Sweet Potatoes With Recipe Ideas

If eating raw sweet potato is a new idea for you, then you’re in the right place. In this article, I’ll detail how to eat sweet potato raw, what it tastes like along with recipe ideas you can try using raw sweet potato.

Raw Sweet Potato
Raw Sweet Potato

Sweet potatoes can be eaten raw and they make a good choice for salads, pureed and used as a raw pie mixture, blended in a smoothie or dehydrated for chips.

Let’s find out more.

What Does Raw Sweet Potato Taste Like?

Raw sweet potatoes taste fresh and slightly earthy with a crunchy texture. They also taste a bit like carrots only their texture is softer and in many salad dishes, they can be substituted with each other. Interestingly, raw sweet potatoes don’t actually taste all that sweet which is a flavor profile brought out during the cooking process.

How To Eat Raw Sweet Potato

Raw sweet potatoes can be eaten in a number of ways. They make a great addition to salads, pureed and used as filling in a pie, blended in a smoothie, and dehydrated into chips.

Just remember, sweet potato should not be confused with ordinary potatoes which cannot be eaten raw due to a dangerous enzyme called solanine. This enzyme is removed through the cooking process.

One thing to keep in mind is that sweet potatoes do have an enzyme inhibitor that make it more difficult to digest if eaten in larger quantities. Don’t let this discourage you from enjoying raw sweet potato, because eaten in moderation, this is one healthy vegetable your body is going to love.

Raw Sweet Potato in Salads

Salad with Raw Sweet Potato
Salad with Raw Sweet Potato

Raw sweet potato makes a wonderful salad ingredient. And a favorite way to prepare raw sweet potato for salads is to use a spiralizer like this one to make noodles.

Sweet potatoes can also be peeled into thin strips, sliced by a mandolin, grated, or cut thinly into matchsticks (julienned).

You don’t want to bite into a piece of raw sweet potato like you do an apple. The idea is to have small, thin pieces of raw sweet potato to give crunch and texture to a salad dish.

Raw Sweet Potato Pie

Using a food processor will turn raw sweet potato into a puree that can be used as a yummy and healthy pie filling. The pie often starts with a nutty crust which works well for raw bases. While the pie filling includes the addition of spices and often a sweet ingredient such as dates or maple syrup.

Making raw sweet potato pie is a great alternative for Thanksgiving pie with the added bonus of not leaving you feeling sluggish or guilty for reaching for that second slice!

Raw Sweet Potato Smoothie

Raw Sweet Potato Smoothie
Raw Sweet Potato Smoothie

Add raw sweet potatoes to a smoothie for a deliciously healthy breakfast smoothie. A really continent way to this is by using frozen raw sweet potatoes like these ones. Alternativley, grating fresh raw sweet potato before adding to the blender like this one, will make blending easier.

Combining another fruit to the smoothie will add natural sweetness such as a banana or even an apple. An additional sweetener like maple syrup is also delicious.

Then simply include your favorite milk or milk substitute and blend away.

You can add to the flavor with spices like cinnamon, vanilla and chai and include oats, flax seeds or chia seeds to keep you fuller for longer.

Dehydrated Raw Sweet Potato

Sweet Potato Chips
Sweet Potato Chips

Raw sweet potatoes can be dehydrated and made into delicious and healthy chips.

In case you were wondering, dehydrating food at 115 °F (46 °C) or below is still considered raw. At this temperature, thinly sliced sweet potato will take around 12 hours, depending on your dehydrator. But you can turn the temperature up and the timing will be shorter.

If you don’t already have a dehydrator, I like this one.

Recipe Ideas Using Raw Sweet Potato

Now that you know how to eat raw sweet potatoes, here are some recipes to try.

Recipes for Raw Sweet Potato Salad

Raw Sweet Potato Salad – from The Messy Baker. Combining shredded raw sweet potatoes with diced apples and nuts. Topped with a creamy sour cream and mayonnaise dressing for a delicious and healthy salad.

Sweet Potato Salad (Raw, Vegan, Gluten-Free) – from One Green Planet. As well as the expected raw sweet potato, this recipe calls for dried currents, walnuts, and a dressing of curry almond sauce which provides a deliciously creamy finish.

Raw Beet and Sweet Potato Salad – from A Spicy Perspective. Using simple ingredients of beets, sweet potatoes, scallions, and pepitas, and topped with a garlic and lime dressing. This salad is so easy to make and is absolutely ringing with vegetable goodness.

Raw Sweet Potato Satay Salad – from Top With Cinnamon. The satay flavors shine in this raw sweet potato salad. Aside from the sweet potato, this salad includes zucchini, carrot, radicchio, sugar snap peas, spring onions, and cilantro for a deliciously light lunch. Another serving suggestion is topping a burger with the salad which would be equally delicious – if not more so!

Recipes for Raw Sweet Potato Pie

Raw Vegan Sweet Potato Pie (Gluten-Free, Paleo) – from Small Footprint Family.  Starting with a raw nutty crust with dates for sweetness. Then make the pie filling with blended raw sweet potato, dates, coconut oil, and spices. This pie is a Thanksgiving alternative that won’t leave you feeling guilty or sluggish.

Raw Purple Sweet Potato Pie – from One Green Planet. This pie starts with a nutty date crust. Then fill the crust with raw sweet potato puree along with maple syrup, coconut oil, ginger, lemon juice, and spices. The goodness in this pie will have you reaching for a second helping, guilt-free!

Recipes for Raw Sweet Potato Smoothie

Healthy Sweet Potato Smoothie – from Walder Wellness. This health giving smoothie combines frozen raw sweet potatoes with the sweetness of apples perfect for a breakfast. With the addition of almond milk, yogurt, almond butter, chia seeds, and spices, this is one tasty smoothie to get you going in the morning.

Chai Spiced Sweet Potato Smoothie – from All The Healthy Things. This smoothie recipe looks like a dessert in a drink – only you know it’s full of goodness. It also uses frozen raw sweet potato this time combined with banana, almond butter, chai spice, yogurt, maple syrup, and almond milk. There are also some suggested addons to make the smoothie more filling, such as oats or flax seeds.

Dehydrated Raw Sweet Potato Recipes

Raw Sweet Potato Fries with Chipotle Mayo – from Rawmazing. Cut sweet potato is marinated overnight, and dehydrated on low heat. Serve these tasty raw sweet potato fries with a yummy Chipolte Mayonnaise for a delicious snack in anyone’s book!

Dehydrated Sweet Potato Chips – from The Healthy Family and Home. The delicious sweet potato chips are a yummy alternative to store-bought. They are thin and crispy. Make them with avocado oil to retain the orange color, or alternatively with a sprinkle of filtered water for a lighter-looking chip.  Either way, they’ll both taste amazing.

Further reading: