Using frozen spinach and canned beans means these vegetarian enchiladas can be whipped up on the fly with ingredients you probably have at home. Skip the cheese to make it vegan-friendly.

Active time: 15 minutes | Total time: 35 minutes

Sweet Potato Black Bean Enchiladas

Ingredients

• 2 medium (260g) sweet potatoes
• 1 15-oz. can of enchilada sauce, divided
• 1 15-oz. can no salt added black beans, rinsed and drained
• 1 10-oz. package frozen spinach, thawed and pressed to remove the liquid
• 1/4 cup salsa
• 1/2 tsp ground cumin
• 8 corn tortillas
• 1/2 cup shredded cheddar cheese

Directions

Preheat the oven to 400°F (200°C). 

Pierce sweet potatoes with a fork then microwave them until they are tender, about 8-10 minutes.

Lightly spread 2 tbsp of enchilada sauce over the bottom of a large baking dish to prevent sticking.

Peel and dice the cooked sweet potatoes into 1/2 inch cubes, then place them in a large bowl. Add the black beans, well-drained spinach, salsa, cumin and 2 tbsp of the enchilada sauce and stir until evenly combined.

Warm the tortillas so they’re soft and pliable by wrapping them in a damp paper towel and microwaving for 30–45 seconds. Working one at a time, spoon about 1/2 cup of filling across the center of each tortilla, roll tightly, and place seam-side down in the prepared baking dish.

Pour the remaining enchilada sauce evenly over the tortillas and top with the shredded cheddar cheese. Bake until the filling is heated through and the cheese is melted, about 20 minutes. Let cool slightly before serving.

Serves:  4 |  Serving Size: 2 enchiladas

Nutrition (Per serving): Calories: 379; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 14mg; Sodium: 1032mg; Carbohydrate: 61g; Dietary Fiber: 13g; Sugar: 11g; Protein: 16g

Nutrition Bonus: Vitamin D: 1%; Calcium: 20%; Iron: 21%; Potassium: 1226mg; Vitamin A: 35%; Vitamin C: 18%

Originally published November 13, 2017; Updated June 2026

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Say bye to bland burgers. These lean chicken patties are spiced up with smoky chipotle peppers for a bold, satisfying bite. And nothing pairs better with a burger than a side of fries — crispy, chili-roasted sweet potato fries add a welcome kick to round out the meal.

Active time: 20 minutes | Total time: 50 minutes

Spicy Chicken Burger with Sweet Potato Fries

Ingredients

For the spicy chicken burger:

• 1 lb (454g) ground chicken breast
• 2 tsp grated onion
• 1 tsp chipotle peppers in adobo sauce, chopped
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large (35g) egg white
• 1 tsp olive or canola oil
• 4 whole-grain burger buns, split and toasted if desired
• 4 lettuce leaves
• 4 tomato slices

For the sweet potato fries:

• 2 medium (150g each) sweet potatoes
• 1 tsp olive oil
• 1 tsp chili powder

Directions

Preheat the oven to 400°F (200°C).

Peel the sweet potatoes and cut into 1/2-inch wedges, cutting pieces to the same size for even cooking. Toss with 1 tsp olive oil and chili powder. Spread on a nonstick baking sheet or a baking sheet lined with nonstick aluminum foil. Bake, turning once, for 30–35 minutes, or until crisp and golden brown.

Meanwhile, combine the ground chicken, grated onion, chipotle peppers, cumin, salt, and egg white in a medium bowl and mix well with your hands. Shape into 4 patties.

Heat the oil in a large nonstick skillet over medium-high heat, swirling to coat the bottom. Add the patties and cook for 4–5 minutes per side, or until completely cooked through and the internal temperature reaches 165°F (74°C).

Serve the burgers on the buns with the lettuce and tomato. Serve with the sweet potato fries.

Serves: 4 | Serving Size: 1 burger and 1/2 sweet potato

Nutrition (per serving): Calories: 346; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 55mg; Sodium: 371mg; Carbohydrate: 40g; Dietary Fiber: 3g; Sugar: 6g; Protein: 32g

Nutrition Bonus: Potassium: 492mg; Iron: 5%; Vitamin A: 49%; Vitamin C: 25%

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Quiche is divine, but the crust can be time consuming and high in saturated fat. In this recipe we skip the pastry crust and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling.

The sweet potato crust adds some fiber and vitamin A while putting a fun twist on traditional quiche (1).

Active time: 25 minutes | Total time: 1 hour 15 minutes

Kale Egg-White Quiche With Sweet Potato Crust

Ingredients

• Cooking spray
• 1 5-inch (13cm) sweet potato, sliced into 1/8 inch thick rounds
• 2 tsp olive oil
• 1 yellow onion, chopped
• 1 tbsp fresh thyme, chopped
• 4 cups (84g) kale, roughly chopped
• 8 large egg whites
• 2 large eggs
• 1/4 cup (20g) shredded Parmesan cheese
• 1/2 tsp freshly ground black pepper
• 6 tsp chipotle pepper sauce, or preferred hot sauce, to taste

Directions

Preheat the oven to 375ºF (190ºC).

Spray a 9-inch, deep-dish pie pan with cooking spray, then place a single layer of sliced sweet potatoes in the pan, lining it as well as you can. There will be overlaps and gaps.

Place a square of foil on top of the sweet potato and press it on the surface of the slices, wrapping the foil around the rim of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that are not lying flat, then remove the foil. Let cool on a rack.

In a large sauté pan, drizzle the olive oil and place over medium-high heat.

Add the onion and thyme and stir, and reduce the heat when it starts to sizzle. Cook for about 5 minutes, until the onion is softened. 

Add the kale and stir for 4–5 minutes, until the kale is softened and shrunken. Let cool.

In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper.

Add the cooled kale, folding the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.

Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out dry. The quiche should be just set with a slight wobble at the center. Let cool on a rack for 5 minutes before cutting into four wedges. Serve with hot sauce, optional.

Serves: 4 | Serving Size: 1/4 quiche

Nutrition (per serving): Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 335mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 14g

Originally published June 30, 2020; Updated January 2026

The post Kale Egg-White Quiche With Sweet Potato Crust appeared first on MyFitnessPal Blog.

Inspired by a Midwestern Tater Tot dish, this filling breakfast casserole is packed with lean protein and vegetables. If you can’t find sweet potato Tater Tots, then use a large bag of frozen sweet potato or regular hash browns in their place. It’s the perfect dish when you have extra company in town and are looking to feed a big group, while still keeping things light.

Active time: 20 minutes | Total time: 1 hour, 20 minutes

Egg & Sausage Casserole

Ingredients

• Cooking spray
• 8 large eggs
• 1 cup (244g) low-fat milk
• 1/2 cup (123g) plain nonfat Greek yogurt
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 2 large garlic cloves, thinly sliced
• 1 pint (500g) cherry tomatoes
• 1 16-oz. (450g) bags frozen kale or spinach, thawed
• 14 oz. (350g) cooked chicken breakfast sausage, chopped
• 1 20-oz. (567g) bag sweet potato Tater Tots
• 1/2 cup (50g) grated gruyere or shredded Parmesan cheese

Directions

Preheat the oven to 400°F (204°C). Arrange the Tater Tots in a single layer on a rimmed baking sheet and bake for 15 minutes, until lightly golden. Remove from the oven and reduce the oven temperature to 350°F (177°C). Grease a 9-by-13-inch baking dish.

While the Tater Tots bake, whisk together the eggs, milk, yogurt, salt, and black pepper in a large bowl until smooth.

Heat the olive oil in a large nonstick skillet over medium heat. Add the tomatoes and cook over medium-low heat, stirring occasionally, until the tomatoes begin to burst, about 10 minutes. Add the garlic and cook until fragrant, about 1 minute.

Squeeze as much liquid as possible out of the thawed kale. Spread the kale in a single layer in the bottom of the prepared baking dish. Top with the breakfast sausage, tomatoes, and par-baked Tater Tots. Pour the egg mixture over the top and sprinkle with the cheese. Use a spatula to gently press the layers down so the egg mixture soaks through. Bake for about 50 minutes, or until the eggs are just set and the top is beginning to brown. Let cool for 10 minutes before serving.

MAKE AHEAD: Assemble the casserole through the layering step, cover tightly with foil, and refrigerate overnight. When ready to bake, remove the foil and proceed with the recipe as directed.

Serves: 8 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 361; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 107mg; Sodium: 866mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 4g; Protein: 22g

Nutrition Bonus: Vitamin D: 13%; Calcium: 17%; Iron: 13%; Potassium: 682mg; Vitamin A: 8%; Vitamin C: 10%

Originally published December 2018; Updated May 2026

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Let your slow cooker do the heavy lifting with this vibrant, plant-based sweet potato curry. Tender sweet potatoes and hearty chickpeas cook down in a coconut milk and curry broth that fills your kitchen with incredible aroma. Come dinnertime, all that’s left to do is stir in fresh basil and lime, spoon it over rice, and serve.

Active time: 10 minutes | Total time: 4 hours, 10 minutes

Slow Cooker Sweet Potato Curry

Ingredients

• 1 medium onion, diced
• 1 medium red bell pepper, diced
• 2 large sweet potatoes, peeled and cut into 1 inch cubes
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, minced
• 2 cups vegetable broth
• 1/2 cup light coconut milk
• 1 tbsp curry powder
• 1/2 tsp salt
• 1/4 cup fresh basil, roughly chopped
• 1/2 tsp lime zest
• 1 1/2 tbsp fresh lime juice
• 1 15-oz. can low sodium chickpeas, rinsed and drained
• 3 cups cooked jasmine or basmati rice
• 4 tbsp plain nonfat Greek yogurt

Directions

Combine the onion, bell pepper, sweet potatoes, garlic, and ginger in a 4-quart slow cooker.

In a small bowl, stir together the vegetable broth, coconut milk, curry powder, and salt, then pour over the vegetables. Cover and cook on high for 4 hours or low for 8 hours, until the sweet potatoes are tender. Stir in the basil, lime zest, lime juice and chickpeas.

Serve the curry over hot cooked rice. Top each serving with 1 tbsp yogurt and garnish with basil, if desired.

Serves: 4 | Serving Size: 2 cups curry with 3/4 cup rice + 1 tbsp yogurt

Nutrition (per serving): Calories: 421; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 951mg; Carbohydrate: 81g; Dietary Fiber: 9g; Sugar: 14g; Protein: 14g

Nutrition Bonus: Potassium: 1050mg; Iron: 19%; Vitamin A: 58%; Vitamin C: 106%; Calcium: 10%

Originally published: November 22, 2019; Updated May 2026

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Once you’ve cooked mashed potatoes in a slow cooker, you might never go back to the stovetop method. Traditionally, you cook potatoes in water, then drain them and toss the cooking liquid. Here, we cook sweet potatoes in the very liquid we are going to use to mash them, so they absorb the flavor of the coconut milk. You can use this same method with Yukon Golds and whole milk, but we like this tropical twist with antioxidant-rich sweet potatoes.

Sweet potatoes bring a nutritional boost to the classic mashed potato — they’re an excellent source of vitamin A, antioxidants, and fiber, making them a naturally nutrient-dense choice (1)

Active time: 20 minutes | Total time: 4-5 hours

Slow Cooker Vegan Mashed Sweet Potatoes

Ingredients

• 4 lb (1814g) sweet potatoes, peeled and cut into 2-inch pieces
• 1 14-oz. can unsweetened full-fat coconut milk
• 1 14-oz. can reduced fat coconut milk
• 5 garlic cloves, smashed
• 1/2 tsp salt 
• 1/2 tsp black pepper
• 2 tbsp fresh lime juice
• 1/2 cup pomegranate seeds

Directions

In the insert of a 5–7-quart slow cooker, combine the sweet potatoes, coconut milk, and garlic. Season with salt and pepper. Cover and cook on high for 4–5 hours or on low for 6–8 hours, until the potatoes are fork-tender. Check the potatoes at the lower end of the cook time range and add ¼ cup water if the liquid has been absorbed before the potatoes are tender.

Drain the potatoes, reserving the coconut milk. Return the sweet potatoes and garlic to the slow cooker and mash until smooth. Stir in 1 1/2 cups of the reserved coconut milk, adding more as needed to reach the desired consistency. Stir in the lime juice.

Transfer the mashed sweet potatoes to a serving bowl. Top with pomegranate seeds. Serve immediately.

Serves: 12 | Serving Size: About 1/2 cup

Nutrition (per serving): Calories: 232; Total Fat: 9g; Saturated Fat: 9g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 348mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 12g; Protein: 5g

Nutrition Bonus: Calcium: 4%; Iron: 4%; Potassium: 917mg; Vitamin A: 71%; Vitamin C: 36%

Originally published: February 25, 2021; Updated May 2026

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