Name: 7 Minute Pan Steamed Sweet Potatoes
Prep time: 1 min
Cook time: 6 min
Total time: 7 min
Yield: 2
Ingredients: 1 medium sweet potato, washed

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Don’t waste your time baking or steaming your potatoes! This quick and easy oil-free pan-steamed recipe will make you never look back again 🙂

Are you short on time? This recipe doesn’t need any oven-preheating or water-boiling , and it only takes 7 minutes from start to finish!

Did I mention you only need one ingredient?

Now, I know this blog is made for only high protein sugar free recipes, but can we just appreciate the wonderful taste and benefits of a sweet potato?

I love making these pan-steamed sweet potatoes in the morning and pairing them with my stir-fries, and salads, or sandwiching them between easy oil-free tofu slices or ham as a snack.

Why you should make pan steamed potatoes

you only need one ingredient – not even seasoning or oil

oil free
super quick
super easy
healthy and filling
gut-friendly
no oven, actual steaming or even microwave

tasty

Sweet potato nutrition

1 sweet potato (about 130g) has:

112 calories

0.1 gram fat (0% DV)
26 grams of carbs. In which 4g of it is dietary fiber, and 5 gram of it is natural sugar
2 grams of protein

*DV is short for Daily Value. This is calculated based on a 2000 calorie diet

As you can see, sweet potato has a huge amount of fiber, which is wonderful. However it is not a rich source of protein or fat.

Sweet potatoes are also rich in vitamin A, C, E, B6, B5, potassium and manganese.

That is one of the reasons sweet potato is named a superfood and one of the best forms of carbohydrates to eat.

What can I serve pan steamed sweet potatoes with?

stir fries
sandwich it with crispy sliced tofu and juicy oven steamed chicken – my favourite combo

add it to this one layer veggie omelette recipe
and so much more!

Tips and variations

Use a properly sized lid or a lid slightly smaller than the pan. In the video, you can see I used a bigger lid because I don’t have any more lids.

Don’t leave the sweet potatoes as is. This means when the potatoes are steaming, make sure you’re around and check how they’re cooking through the lid to prevent overcooking.
If you want “instant sweet potato chips” instead, slice the potatoes as thin as possible. When cooking, wait until an edge of the potato slice becomes crispy or brown and flip. But you have to serve immediately or leave them in the pan to cool down after turning of the heat for better crisp.

Storage

After letting the potatoes cool down completely, store your pan-steamed potatoes in an airtight container in the fridge for up to one week.

However, keep in mind that potatoes are best to be served immediately, especially if you want the slices to be crispy.

Print Recipe

7 Minute Pan Steamed Sweet Potatoes

Recipe Keys: Egg Free Gluten Free Low Fat Soy Free Vegan

Prep Time 1 min Cook Time 6 min Total Time 7 mins Servings: 2 Calories: 56 kcal

Description

Don’t waste your time baking or steaming your potatoes! This quick and easy oil-free pan-steamed recipe will make you never look back again :)

Ingredients

Scale

1 medium sweet potato, washed

Instructions

Video

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Slice the sweet potato to thin circular slices, about 0.3 cm or less (scroll up to u0022tips and variationsu0022 for crispy sweet potato slices).
Preheat the pan to medium-low heat (or turn the heat on after step 2 if you want) and place the sweet potatoes onto a non-stick pan, spreading them out evenly.
Cover the pan with the lid for 2-4 minutes, until it starts to look soft. Flip and cover the lid again for 1-3 minutes, this time looking through the lid from time to time to make sure you're not overcooking the sweet potatoes.
Repeat if you have any more potato slices, and serve immedately. Enjoy!