For many Americans, sweet potatoes are a holiday side dish and not much more. Little do they know that sweet potatoes are one of the healthiest vegetables you can eat. They are high in fiber, vitamin A, vitamin C, potassium, and manganese. They are also a decent source of calcium and iron.
Wait, there’s more. Stay with me here. The unassuming sweet potato is also rich in carotenoids, which are anti-inflammatory and help stabilize your blood sugar. They can also help your metabolism.
If they don’t already, sweet potatoes really should make their way to your plate on a regular basis. They deserve a bigger role than a measly Thanksgiving side dish that appears once a year.
The idea for this sweet potato butter came to me after I made a batch of pumpkin butter for my brother and sister-in-law when we were heading to their house for a birthday party. I came home and couldn’t believe I didn’t make a double batch so we could have some!
I set out to make another batch of pumpkin butter, but when I saw the sweet potatoes in the pantry, I thought, Why not?
I need to ask myself that question more often. Good things come from questions like that. This sweet potato butter is a great example.
I basically used my pumpkin butter recipe, with a few tweaks. Instead of xylitol, I sweetened it with agave nectar. You can really use whatever your preferred sweetener is, and you don’t need very much.
The same spices and flavorings that work so well with pumpkin work just as well with sweet potato. The result was a smooth, spicy, sweet butter that is loaded with nutrients. This recipe is bound to become a fall staple in my household. I think you should make it one in yours, too.
PrintSweet Potato Butter
A versatile butter that the whole family will love
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 8 - 10 ounces 1x
- Category: Condiment
- Cuisine: American
Ingredients
- 1 pound sweet potatoes (about 4 medium), cut into chunks*
- 1/2 cup unsweetened apple cider
- 1/4 cup agave nectar
- 1 1/2 teaspoons cinnamon
- 1/4 teaspoon ground ginger
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon ground cloves
Instructions
- Steam your sweet potatoes until they are very soft, about 15-20 minutes. (I used my rice cooker which has a steamer option; you can also use a steamer basket on top of a pot of boiling water)
- Transfer the potatoes to a blender or food processor and process until you have a smooth puree. Put the puree, along with the rest of the ingredients, in a medium pot and bring to boil. Reduce the heat and simmer gently until the mixture thickens slightly, about 20 minutes or so.
- Allow the mixture to cool before transferring it to an airtight container for storing. The sweet potato butter will keep, refrigerated, for 2-3 weeks.
Notes
*To peel or not to peel, that is the question. I didn’t because I prefer to keep all the nutrients that are in the skin. With my Vitamix blender, I was able to get a super smooth consistency. If you are worried that your blender or food processor won’t be able to get the tators smooth with the skin, go ahead and peel ’em.
Nutrition
- Serving Size: 1 of 10 ounces
- Calories: 69
- Sugar: 9.9g
- Sodium: 35mg
- Fat: 0g
- Carbohydrates: 17.1g
- Protein: 0.7g
Keywords: healthy butter
Meghan enjoyed this spread on top of a sliced apple…that apparently got cut out of the picture. The evidence is on her face. 
This is a perfect way to add vegetables to your toddler’s snack time. In case you are wondering, Meghan’s going through a phase where she must be in some sort of dress up costume at all times. This is her hippie dress. 🙂
Want some more ideas on how to use this versatile and super healthy sweet potato butter?
Check it out:
- Spread it on sliced apples, bananas, or your favorite fruit.
- Spread it on toast.
- Spoon a bit into plain yogurt.
- Add it to your oatmeal for a warm, fall-themed breakfast.
- Blend a few tablespoons up with ice, banana, and yogurt and/or milk for a delicious smoothie.
Want more sweet potato recipes? Try my sweet potato chips, sweet potato enchiladas, or my vegan creamy sweet potato soup. All great ways to get more of this super star into your diet!
Kristina @ spabettie says
September 12, 2011 at 3:41 pmwe should all ask Why Not? more often! especially when something like THIS is the result – looks delicious!!
Candy @ Healthy in Candy Land says
September 12, 2011 at 3:44 pmI’m doing a little happy dance over here! I am so excited by fall flavors I can barely stand it. Your idea of putting this in oatmeal is a brilliant one! And plain yogurt? Perfect for sweetening it just right for the kids! Awesome.
Julie H. of Spinach and Sprinkles says
September 12, 2011 at 6:11 pmLOVE pumpkin butter!!! I seriously can’t wait to try this new twist! Totally outside the box, I love it! 🙂 ….I bet the husband will be shocked when I put this on his toast!
Maryea says
September 13, 2011 at 2:56 pmHe loves it! This is what he said about it: “This is really good, but you should call it something other than sweet potato butter. That doesn’t sound appetizing.” 🙂 Men are funny.
Kristin @ eat healthy. be happy. live well. says
September 12, 2011 at 9:43 pmThis sounds fabulous! I will be picking up a few more sweet taters tomorrow at the farmer’s market and I just might have to try this. I’ve been looking for a sweet alternative to jelly- I have a few homemade ones that have tons of white sugar in them and I’d really rather not use them.
Maryea says
September 13, 2011 at 2:55 pmThis is a great alternative to traditional jelly. With only a small amount of agave nectar, it’s still sweet. I love it!
Amy-Nutrition by Nature says
September 12, 2011 at 10:18 pmI love sweet potatoes and this looks really smooth and delicious! What a great idea, I can not wait to try this on some toast. Thank you!
Maryea says
September 13, 2011 at 2:54 pmThat’s my new favorite evening snack–toast with sweet potato butter. So good! 🙂
Kelli H (Made in Sonoma) says
September 13, 2011 at 12:12 amLooks super delish! I love sweet potatoes. When I was growing up I only had them on Thanksgiving and Christmas but now I eat them all the time!
Sarah says
September 13, 2011 at 1:32 amI never in a 1000 years would have thought to make sweet potato butter! This looks delicious and I’ll have to give it a whirl this year instead of my normal pumpkin butter.
Lee says
September 13, 2011 at 7:56 amThis looks delicious. And I like Meghan’s hippie dress.
Sarah says
September 13, 2011 at 1:49 pmThat looks so yummy (and right up my alley).
I do have a question about agave nectar. I’ve heard (but not found any actual research) that pregnant women shouldn’t eat agave. Have you heard this? Any thoughts? I have a stash of agave that I’d love to be using- just wanting to know it’s safe!
Maryea says
September 13, 2011 at 2:28 pmFirst, let me say that I’m not an expert and you should always talk to your doctor about any questions you have regarding the safety of different foods. That being said, here’s what Dr. Andrew Weil has to say about agave and pregnant women:
A 2006 review of the scientific literature on agave published in HerbClip™, on the Web site of the American Botanical Council, concluded that it is safe to use agave in the amounts usually found in foods and beverages, but the reviewers cautioned that pregnant women should avoid it because some species (more than 200 have been identified) contain anordin and dinordin, steroids with contraceptive effects that could lead to miscarriage. I think this is a very low risk. (You can read more here.)
I have only used it in moderation during my pregnancy. I avoided everything that has even a small question mark in my first trimester, however.
Sarah says
September 14, 2011 at 8:25 amMaryea, thank you so much for so thoroughly answering my question. That helps a lot!
Lisa ♥ Healthful Sense says
September 13, 2011 at 2:04 pmOh my this is perfect!! I am actually working on a sweet potato post right now and I have LOTS of sweet potatoes so perfect timing to try this =)
Maryea says
September 13, 2011 at 2:42 pmSweet potatoes might be the perfect food. 🙂
Lindsay says
September 13, 2011 at 4:00 pmThis sounds delicious! I have a couple of other recipes that call for apple cider though, and I can never find it. I don’t know if it’s just not really a southern thing or what. Can you think of any substitutions that might work?
Maryea says
September 13, 2011 at 9:17 pmLook for an unfiltered (or lightly filtered), unpasteurized apple juice. Good luck!
Elizabeth says
September 13, 2011 at 4:35 pmSo weird. I was actually eating a sweet potato when I sat down and opened my email and saw this post, lol. Yum. This looks like something I’m going to want to can a lot of for this Winter! 🙂
Maryea says
September 13, 2011 at 9:14 pmDefinitely. It’s so tasty! I need to make a huge batch and can it, too. Whenever I find the time. 😉
Shannon says
September 29, 2011 at 6:31 pmJust had this on a sandwich thin with sliced pear…. Mmmmm! Thanks! I just love the Fall…. My husband loved it too.
Maryea says
September 29, 2011 at 8:44 pmOoh that sounds like a wonderful combination!
Brittany says
March 6, 2012 at 9:50 amYum, yum, yum. Just made a batch of this and it is sooo delicious! Thanks for sharing the recipe!
Maryea says
March 7, 2012 at 11:05 amYou are welcome! Glad you liked it.
ginger naylor says
March 7, 2012 at 4:39 pmcan it be canned? if so for how long? hot water canning or pressure?
Maryea says
March 8, 2012 at 3:17 pmNo, apparently sweet potato and pumpkin butter cannot be canned. (At least that’s what I found in my research) Sorry!
Sylvia Neal says
July 9, 2012 at 11:33 amI was at Lake Lure, in the N.C. mountains yesterday, and bought a small jar of Sweet Potato Butter, in a gift shop. It is really good. It had to be canned to be on the shelf, for sale. It should be easy to can, with apple cider vinegar added. Just wondering what you found in your research as to not canning it. Thanks.
Sylvia Neal says
July 9, 2012 at 11:33 amI was at Lake Lure, in the N.C. mountains yesterday, and bought a small jar of Sweet Potato Butter, in a gift shop. It is really good. It had to be canned to be on the shelf, for sale. It should be easy to can, with apple cider vinegar added. Just wondering what you found in your research as to not canning it. Thanks.
Lois Davis says
October 21, 2013 at 1:22 pmI have a recipe for sweet potato butter similar to yours. It is a Pioneer woman recipe.
It can be canned. However it has apples in it instead of apple cider, however it doesn’t affect the taste. It doesn’t give a shelf life. Mine never last long enough to find out.
Sandy says
November 2, 2014 at 10:14 amcan you water bath process this to put on shelf instead of refrigerating it I bought a pint at a craft show she said it was okay to leave out until I opened then refrigerate.
Maryea says
November 3, 2014 at 6:31 amYes, I think you could can this recipe. I’m not that familiar though with safety standards of canning, so I’d check with a more reliable source first! 🙂
amy says
September 21, 2015 at 9:36 pmIs this something I could give as a gift in a jar?
Maryea says
September 21, 2015 at 9:50 pmSure! Just make sure you let the receiver know it’s perishable. 🙂 Unless you can it!