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Growing up, I thought sweet potatoes only came two ways – baked with butter or covered in marshmallows at Thanksgiving. That’s just how we did things in our house. When my friend showed me how to turn them into noodles, I thought she was pulling my leg.
Turns out, making sweet potato noodles is way easier than I expected. While the traditional way of eating sweet potatoes is fine, spiralizing them opens up a whole new world of possibilities. And the best part? You don’t need any fancy cooking skills – just a simple spiralizer and about 15 minutes of your time.
Why You’ll Love These Sweet Potato Noodles
- Quick and easy – Ready in just 25-35 minutes, these veggie noodles are perfect for those busy weeknight dinners when you want something good but don’t have hours to spend in the kitchen.
- Health-conscious – These noodles are naturally gluten-free, low-carb, and packed with vitamins from sweet potatoes and kale – perfect for anyone looking to add more vegetables to their diet.
- Simple ingredients – You’ll only need a few basic ingredients that you can easily find at any grocery store, and most of them might already be in your pantry.
- Customizable – Make it vegan by skipping the cheese, add different vegetables, or adjust the spice level – this recipe works as a flexible base for whatever you’re craving.
What Kind of Sweet Potatoes Should I Use?
For making sweet potato noodles (often called “swoodles”), you’ll want to look for long, straight sweet potatoes that are medium in size and relatively uniform in width. The straighter and more cylindrical the sweet potato, the easier it will be to spiralize and the longer your noodles will be. Regular orange sweet potatoes (sometimes labeled as yams in U.S. grocery stores) work perfectly for this recipe, though white or purple varieties can also be used if you want to mix things up. Just make sure to choose firm sweet potatoes without any soft spots or blemishes, and avoid ones that are too curved or knobby as these can be tricky to spiralize.
Options for Substitutions
This recipe is pretty flexible and you can make several easy swaps depending on what you have in your kitchen:
- Sweet potatoes: While sweet potatoes give this dish its signature taste, you can use regular spiralized zucchini, butternut squash, or even regular potatoes. Just note that cooking times will vary – zucchini needs less time, while regular potatoes need a bit more.
- Baby kale: Out of kale? Try spinach, Swiss chard, or arugula instead. If using mature greens, just make sure to chop them into smaller pieces.
- Hemp seeds: Pine nuts are listed as an alternative, but you could also use chopped walnuts, sunflower seeds, or pumpkin seeds. Just remember to toast them lightly for the best flavor.
- Pecorino cheese: Feel free to use Parmesan, nutritional yeast for a vegan option, or skip it altogether. Each will give a different but tasty finish to the dish.
- Fresh basil: If you don’t have fresh basil, you can use fresh parsley or a smaller amount of dried basil (about 2 teaspoons). The taste will be different but still good!
- Olive oil: You can swap in avocado oil or even coconut oil, though olive oil gives the best Mediterranean flavor.
Watch Out for These Mistakes While Cooking
The biggest mistake when preparing sweet potato noodles is overcooking them, which can quickly turn your spiralized vegetables from perfectly al dente to mushy – aim for just 5-7 minutes of cooking time until they’re tender but still have a slight bite. A common error is overcrowding the pan, so work in batches if needed and make sure your noodles have enough space to cook evenly without steaming. To prevent the noodles from breaking apart, handle them gently with tongs rather than a spatula, and add the water gradually only as needed to help them cook through. For the best texture and flavor, season your noodles well throughout the cooking process rather than just at the end, and make sure to pat your spiralized sweet potatoes dry with paper towels before cooking to prevent them from becoming soggy.
What to Serve With Sweet Potato Noodles?
These veggie-based noodles make a fantastic main dish that pairs really well with protein to create a complete meal. Try adding grilled chicken breast, seared shrimp, or pan-seared tofu right on top of the noodles. For a filling vegetarian option, chickpeas or white beans work great – just warm them up with some olive oil and garlic before adding them to your bowl. If you’re serving these noodles as a side dish, they go perfectly with simple baked fish or grilled steak. A slice of crusty bread on the side is always nice for soaking up any extra olive oil and pesto!
Storage Instructions
Keep Fresh: These sweet potato noodles are best enjoyed right away, but if you have leftovers, place them in an airtight container in the fridge for up to 3 days. The noodles might release some liquid over time, which is totally normal for veggie noodles.
Prep Ahead: Want to save time? You can spiralize your sweet potatoes up to 3 days in advance – just keep the raw noodles in an airtight container with a paper towel to absorb excess moisture. The kale can also be washed and prepped a day ahead, making dinner assembly super quick.
Enjoy Later: When you’re ready to eat your leftover noodles, give them a quick warm-up in a skillet over medium heat for 2-3 minutes. Add a tiny splash of olive oil if needed, and toss until just heated through – you don’t want them to get mushy. Fresh herbs and toppings are best added after reheating.
| Preparation Time | 10-15 minutes |
| Cooking Time | 15-20 minutes |
| Total Time | 25-35 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 300-350
- Protein: 6-10 g
- Fat: 15-20 g
- Carbohydrates: 40-50 g
Ingredients
- 2 medium spiralized sweet potatoes
- 1 to 2 tablespoons of extra-virgin olive oil
- 3 cloves of garlic, sliced thin
- 1/4 teaspoon crushed red pepper flakes
- 2 to 3 tablespoons of water
- 4 cups baby kale (or sliced thin lacinato kale)
- Sea salt
- Black pepper, freshly ground
- Squeezes of fresh lemon juice
- 1/3 cup sliced fresh basil
- Spoonfuls of pesto
- 2 tablespoons of hemp seeds or pine nuts, toasted
- Optional: grated pecorino cheese
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Step 1: Prepare the Sweet Potato Noodles
Peel the sweet potatoes, slice them in half, and cut off the pointy tips.
Use a spiralizer to transform the sweet potatoes into noodles for the best results.
If you don’t have a spiralizer, a julienne peeler can also be used, although spiralizing is recommended for ease and uniformity.
Step 2: Sauté the Garlic
In a large deep skillet, heat 1 to 2 tablespoons of extra-virgin olive oil over medium heat.
Add the thinly sliced garlic and sauté until lightly golden brown, about 5 minutes.
Remember to reduce the heat slightly if necessary to avoid burning the garlic.
Step 3: Season the Dish
Add a few generous pinches of sea salt, red pepper flakes, and freshly cracked black pepper to the skillet.
These seasonings will add flavor and a bit of heat to the dish.
Step 4: Cook the Sweet Potato Noodles
Add the spiralized sweet potato noodles to the skillet.
Toss them to ensure they are well-coated in the oil and seasonings.
Cook for about 2 minutes, gently tossing and scraping down the sides of the pan to make sure the noodles don’t stick.
Step 5: Steam and Soften the Noodles
Add 2 to 3 tablespoons of water to the skillet to help prevent sticking and to assist in softening the noodles.
Cover the skillet and let the noodles steam for an additional 5 minutes, or until they are tender with an “al dente” texture.
Check and toss occasionally for even cooking.
Step 6: Add and Wilt the Baby Kale
During the last minute of cooking, stir in the baby kale so that it wilts nicely into the sweet potato noodles.
This will add a nutritious green element to your dish, enhancing both flavor and texture.
Serve hot and enjoy!
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