Low Fat Twice-Baked Sweet Potato Recipe

Low Fat Twice-Baked Sweet Potato RecipeTwice-baked potatoes are a hearty and tummy warming meal or side, but after reading the calorie, fat, and carbohydrate information, I wanted to do something to up the nutritional value while not compromising on taste.

While shopping with my fiancé the idea struck me to substitute a few of the typical ingredients with a few low fat and vitamin-dense options. So I picked out a few round sweet potatoes, a tub of non-fat greek yogurts, and a small bottle of cold pressed olive oil for this culinary experiment.

When I was working with a trainer she told me about the multitude of health benefits that came with eating sweet potatoes. I remember thinking she was crazy to tell me that anything that tasted so sweet, could possibly be good for me, but she was right! For example, did you know that sweet potatoes are an incredible source of beta-carotene and other carotenoids? Those carotenoids help strengthen eyesight, boost the immune system, and even ward off cancer while slowing down the signs of aging! They’re high in vitamin B6, D, and C as well as a good source of potassium, magnesium, and iron, all while being delightfully sweet to eat.

The sweet potatoes and yukon gold potatoes we used for this recipe.
The sweet potatoes and yukon gold potatoes we used for this recipe.

As a substitute for the typical butter used in the twice-baked recipe I wanted to try non-fat Greek yogurt, which also has quite a few health benefits. It contains probiotics (the good kind of gut bacteria) to aid in digestion, and nutrients like calcium, magnesium, prosperous, protein, and potassium. Just a few of its health benefits include lowering blood pressure, satiating hunger, and the strengthening of bones.

Finally, since I’m slightly lactose intolerant I figured olive oil would be a good substitution for the whole milk that is usually added to twice-baked potatoes to whip them up into a fluffy filling. Besides being a good source of monounsaturated fat (a good fatty acid) it also has been shown to promote healthy digestion, balance fatty acids in the body, and up the level of antioxidants in the blood.

Because my fiancé isn’t bonkers for sweet potatoes or any of my “low-fat-no-fat malarkey” you’ll notice that Yukon gold potatoes are also included in some of my photos. I’ll make sure to note the differences in the steps section of this post, but I think you’ll find that if you’re looking for the same comfort food feeling without the fat and carbs of the regular of twice-baked potatoes, you’ll be pleasantly surprised by this recipe!

Finished twice-baked sweet potatoes...yummmm!!!
Finished twice-baked sweet potatoes…yummmm!!!

Low Fat Twice-Baked Sweet Potato Ingredients:

  • 2 medium or large sweet potatoes (this is really just a preference thing)
  • ½ cup non-fat Greek yogurt
  • 2 tbsp olive oil (I used cold pressed extra virgin, but again, this is a preference)
  • 2 tbsp finely chopped shallot
  • 2 strips of lean bacon (substitute turkey bacon if you’re really looking to lower fat)
  • ½ tsp salt
  • ½ tsp pepper
  • 1 tsp Italian seasoning
  • dash of cyan pepper or pepper flakes to taste

The Steps:

  • Preheat your oven to 400 degrees
  • Finely chop the shallots and set aside (yes we use a Slap Chop in our household, no judgement please!). You can also substitute 1 clove of garlic if shallots are too strong a flavor for you or your family.
Finely chopped shallot.
Finely chopped shallot.
  • Using a fork, poke small holes throughout the skin of your potatoes. You don’t need a lot, because you’re going to want the skin to remain somewhat intact.
Poke holes in the sweet potatoes (not too many!).
Poke holes in the sweet potatoes (not too many!).
  • Loosely cover the potatoes in tin foil and place on a baking sheet in the oven.
Cover potatoes in foil before going into the oven.
Cover potatoes in foil before going into the oven.
  • Bake the potatoes for roughly 40 minutes. At 40 minutes, remove the potatoes and test them with your fork, if the flesh is soft and the fork slides in easily, then they’re ready. Keep in mind, sweet potatoes cook faster due to their higher sugar content, so if you’re using Yukon gold potatoes they might need longer in the oven.
  • While the potatoes are baking, heat the bacon in a skillet over a low heat (we do this to caramelize the bacon, you can cook it on a higher heat if you prefer). When the bacon is done cooking, set it aside on a paper towel or plate to cool. Note: use additional paper towels for any drool that may result from cooking the bacon…mmmmmmm, bacon.
Mmmmmmm...bacon.
Mmmmmmm…bacon.
Slow cooked and deliciously drool-worthy bacon
Slow cooked and deliciously drool-worthy bacon
  • Once the potatoes are cooked through, remove them from the oven and set them aside to cool for 10 minutes.
  • While your potatoes are cooling, chop up the bacon.
  • When the potatoes are cool, take a sharp knife and cut the tops off the potatoes length-wise.
Little potato hats!
Little potato hats!
  • Using a spoon, scoop out the innards of the potatoes (very carefully) trying to avoid tearing the skin so you’re left with a potato skin boat.
Carefully scoop out the sweet potatoes.
Carefully scoop out the sweet potatoes.
  • Place the innards into a separate bowl or food processor.
We used a food processor to whip our sweet potato.
We used a food processor to whip our sweet potato.
  • Using an electric beater or food processor, blend the olive oil and sweet potato together on high for about 1 minute.
Sweet potato and olive oil blended on high for 1 minute.
Sweet potato and olive oil blended on high for 1 minute.
  • Add non-fat Greek yogurt and blend again on high for another 2 minutes.
  • Add seasoning, shallots, and bacon, then blend thoroughly until everything looks like a fluffy paste.
  • Scoop the blended innards back into the potato skin boats, and place them on tin foil or a baking sheet to go back in the oven for another 15-20 minutes.
re-filled sweet potato ready to be baked in the oven.
re-filled sweet potato ready to be baked in the oven.
  • Remove from the oven when the tops of the potatoes looked lightly crisped or browned (depending on your preference), and set them aside to cool.
  • Serve with whatever toppings you like (my fiancé likes two heaping spoonful’s of sour cream and fresh chives, while I tend to like a little more Greek yogurt and chopped chives).
Finished low fat twice-baked sweet potato ready to be gobbled up.
Finished low fat twice-baked sweet potato ready to be gobbled up.

There you have it, a delicious low fat version of the twice-baked potato that still packs a flavorful punch. This has been a favorite of mine to cook and eat any time and since sweet potatoes are great for breastfeeding mothers, it’s a win-win! Oh, and to add a little more lean protein I usually enjoy this with some store-bought rotisserie chicken on the side. ?