These easy sweet potato noodles pair perfectly with garlic sautéed greens, sesame seeds, or grilled tofu for a nourishing, naturally gluten-free meal.
Introduction
Tired of traditional pasta and ready for something fresh, colorful, and nourishing? Sweet potato noodles bring a delicious twist to your plate—whether you’re looking to lighten things up or simply try something new. These vibrant noodles are naturally gluten-free, lower in carbs, and packed with vitamins that support energy and gut health.
If you’re looking for a way to mix up your mealtime routine, sweet potato noodles might just be your new favorite go-to. They’re vibrant, naturally sweet, and packed with nutrients—making them a fantastic swap for traditional wheat-based noodles.
Sweet potato noodles, also known as “swoodles,” can be spiralized fresh at home or bought pre-packaged. They cook quickly and absorb sauces beautifully, giving you the texture of a noodle with the benefits of a whole food vegetable. Whether you sauté them lightly with olive oil and garlic or toss them into stir-fries and bowls, these noodles are as flexible as they are flavorful.
Ideal for gluten-free, paleo, Whole30, and plant-based diets, these noodles are more than just pretty—they’re functional. Whether you’re preparing a quick lunch, a creative side dish, or the base of a nourishing bowl, sweet potato noodles can handle it.
Equipment You’ll Need For Sweet Potato Noodles
- Spiralizer (or julienne peeler)
- Large skillet or sauté pan
- Tongs or spatula
- Sharp knife and cutting board
- Optional: steamer basket or microwave-safe bowl for softening noodles
Prep & Cook Time For Sweet Potato Noodles
- Prep Time: 10–15 minutes
- Cook Time: 5–7 minutes
- Total Time: ~20 minutes
- Servings: 2–3
Ingredients For Sweet Potato Noodles
- 1–2 medium sweet potatoes, peeled
- 1 tablespoon olive oil or avocado oil
- 1 clove garlic, minced
- 1/4 teaspoon sea salt
- Pinch of black pepper or red chili flakes (optional)
- Optional toppings: sesame seeds, chopped herbs, sliced scallions, tahini drizzle
Recipe For Sweet Potato Noodles
- Spiralize the sweet potatoes using a spiralizer. If using a julienne peeler, slice carefully into noodle-like strips.
- Heat oil in a large skillet over medium heat. Add garlic and cook until fragrant, about 30 seconds.
- Add sweet potato noodles to the pan. Sauté for 5–7 minutes, tossing gently until just tender but still holding their shape.
- Season with salt, pepper, or chili flakes to taste.
- Serve warm with your choice of toppings or as a base for bowls, stir-fries, or salads.
What to Serve With Sweet Potato Noodles
- Grilled chicken, salmon, or tofu for added protein
- Crisp veggie slaw or a citrus-dressed salad
- A fried egg or poached egg on top for a savory breakfast bowl
- Roasted chickpeas or lentils for a plant-based pairing
Tips for Perfect Sweet Potato Noodles Every Time
- Choose firm sweet potatoes for best spiralizing results
- Don’t overcook—5–7 minutes is just right for tender-crisp texture
- If storing raw spiralized noodles, wrap them in paper towel to absorb moisture
- Add a splash of water while cooking if they start to dry out or stick
Flavor Boosters & Sauce Ideas
- Lemon-garlic tahini drizzle
- Creamy avocado pesto
- Coconut milk + lime sauce
- Peanut sauce or almond butter with a dash of sriracha
Sweet Potato Noodles vs. Other Spiralized Veggies:
While zucchini noodles are lower in calories and cook faster, sweet potato noodles hold up better in hot dishes and add natural sweetness and fiber. Compared to carrots or beets, sweet potatoes have a softer texture and neutral base that pairs well with savory or spicy sauces.
Make It a Bowl!
- Asian-Inspired Bowl: Sweet potato noodles, sautéed bok choy, tofu, sesame seeds, and tamari glaze
- Southwest Bowl: Sweet potato noodles, black beans, corn, avocado, and lime crema
- Mediterranean Bowl: Sweet potato noodles, hummus, cucumbers, cherry tomatoes, olives, and a drizzle of olive oil
Health Benefits
- Sweet potatoes offer beta-carotene, vitamin C, potassium, and dietary fiber.
- Olive oil contributes heart-healthy fats and anti-inflammatory compounds.
- Garlic supports immune health and digestion.
This dish is naturally gluten-free and lower in calories than most pasta dishes, while still providing a satisfying, comforting bite.
Nutrition Info (per serving, approx.):
- Calories: 150–180 kcal
- Carbohydrates: 22–26g
- Protein: 2–3g
- Fat: 6–8g
- Fiber: 4g
Storage & Meal Prep:
Store cooled sweet potato noodles in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave with a splash of water or oil.
Meal prep tip: Spiralize raw noodles in advance and store in the fridge (uncooked) for up to 3 days to cut down on prep time.
Recipe Variations
- Toss with a spoonful of almond butter and coconut aminos for an Asian-inspired twist.
- Add sautéed mushrooms, tofu, or tempeh for a heartier meal.
- Try a lemon-garlic tahini dressing for a creamy finish.
- Mix in baby spinach or kale while cooking for extra greens.
- Top with toasted pumpkin seeds or hemp hearts for added crunch.
FAQs
Can I roast sweet potato noodles instead of sautéing? Yes! Lightly coat in oil and roast at 400°F (200°C) for 10–12 minutes.
Do sweet potato noodles get soggy? Only if overcooked. Keep them slightly firm for best results.
Can I use white sweet potatoes? Absolutely. They work just as well and have a slightly different flavor.
Are these freezer-friendly? It’s best to enjoy them fresh, but you can freeze spiralized raw sweet potato and sauté directly from frozen.
References
- USDA FoodData Central – Sweet Potato
- Healthline – Sweet Potato Nutrition Facts
- Harvard T.H. Chan School of Public Health – Vegetables and Fruits
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