Crispy Sweet Potato Toast with Creamy Edamame Dip
If you’re looking for a nutritious, satisfying alternative to traditional toast, this Sweet Potato Toast with Creamy Edamame Dip is a recipe you’ll want to make again and again. Thick slices of sweet potato are brushed with olive oil and baked or air fried until tender with lightly caramelised edges, before being topped with a vibrant homemade edamame spread made from frozen edamame beans, tahini, lemon juice, garlic, nutritional yeast and fresh mint. The result is a meal that’s creamy, fresh, naturally gluten-free and packed with flavour.
Sweet potato toast has become increasingly popular over the last few years, and for good reason. It offers a delicious way to include more vegetables in your meals while creating a colourful base for countless toppings. Unlike bread, sweet potato contributes vegetables, fibre, vitamins and minerals, while still providing the carbohydrate your body needs for energy. It also lends a subtle sweetness that pairs beautifully with savoury toppings like creamy edamame, vegan feta, herbs and toasted nuts.
The homemade edamame dip is what really makes this recipe special. Edamame beans are immature soybeans harvested before they harden, giving them a naturally sweet flavour and buttery texture. When blended with tahini, garlic, lemon juice and nutritional yeast, they create a silky spread that’s rich in plant protein and satisfying enough to keep you full for hours. Fresh mint adds brightness and freshness, making the dip perfect for warmer weather, meal-prepped lunches or light dinners.
As a registered vegan dietitian, I’m always looking for ways to create meals that are practical, balanced and enjoyable without relying on expensive speciality ingredients. This recipe uses mostly pantry staples and frozen vegetables, making it accessible, affordable and easy to prepare throughout the year. Frozen edamame is an ingredient I always recommend keeping in the freezer because it’s versatile, minimally processed and nutritionally comparable to fresh.
One of my favourite things about this recipe is how adaptable it is. It works equally well for breakfast, lunch, brunch or even a light evening meal. Add avocado for extra creaminess, vegan feta for a salty contrast, toasted walnuts for crunch, roasted tomatoes for sweetness or a sprinkle of seeds for additional texture. You can make it simple or dress it up depending on the occasion.
It’s also an excellent recipe for meal preparation. Roast several sweet potatoes at the beginning of the week and prepare a batch of the edamame dip in advance. Then simply assemble fresh toppings each day for a quick, balanced meal that takes only minutes to put together.
Unlike many trendy recipes that focus on eliminating foods, this recipe is all about adding nutrient-rich plant foods to your plate. Every ingredient contributes something valuable, whether that’s fibre, plant protein, healthy fats, vitamins, minerals or phytochemicals. Rather than worrying about restriction, the emphasis is on building meals that are nourishing, satisfying and enjoyable.
If you’re trying to eat more plants, increase your fibre intake, or simply find creative new lunch ideas, this recipe ticks all the boxes. It’s colourful, fresh, incredibly easy to customise and suitable for the whole family. Even those who aren’t usually fans of sweet potatoes are often surprised by how delicious they become once roasted until lightly caramelised.
Whether you’re already following a vegan diet or simply looking to include more plant-based meals in your week, these sweet potato toasts are proof that healthy eating doesn’t need to be complicated. With just a handful of everyday ingredients, you can create a meal that’s as nutritious as it is delicious.
Why You’ll Love This Recipe
There are plenty of reasons why this recipe deserves a place in your regular meal rotation.
Quick and easy to prepare. Although the sweet potatoes need roasting, the preparation itself takes only a few minutes. While they cook, you can blend together the creamy edamame dip, making this a simple recipe that’s ideal for busy weekdays.
Rich in plant protein. Edamame is one of the few plant foods naturally high in protein, making this recipe much more filling than vegetable-based snacks alone. Combined with tahini and optional toppings such as seeds or vegan feta, it creates a satisfying meal that helps keep hunger at bay.
High in fibre. Both sweet potatoes and edamame are naturally rich sources of dietary fibre, supporting digestive health while contributing to feelings of fullness.
Budget friendly. Using frozen edamame means you can enjoy this recipe all year round without relying on expensive fresh produce. Sweet potatoes are also widely available and relatively inexpensive.
Meal prep friendly. Roast several slices of sweet potato in advance and store the edamame dip in the fridge for quick lunches throughout the week.
Perfect for all seasons. Enjoy it warm during winter or serve with crisp salads and fresh herbs during summer.
Naturally gluten-free. For those avoiding gluten, sweet potato provides an excellent alternative to traditional toast without sacrificing flavour.
Suitable for the whole family. Children often enjoy the natural sweetness of roasted sweet potatoes, while adults appreciate the creamy, savoury topping.
Easy to customise. You can add roasted vegetables, avocado, pickled onions, toasted walnuts, seeds, vegan feta or fresh herbs depending on what you have available.
Supports plant diversity. Every ingredient contributes towards increasing the variety of plants in your weekly diet, an important aspect of dietary quality.
Packed with colour. Bright orange sweet potatoes paired with vibrant green edamame create a meal that’s as visually appealing as it is nutritious.
Made from simple ingredients. There’s no need for complicated speciality products. Most ingredients can be found in supermarkets and may already be in your kitchen.
Great for entertaining. Serve smaller sweet potato slices as appetisers or create a topping bar where guests can customise their own.
Nutritional Benefits
As a dietitian, I encourage looking at the overall dietary pattern rather than focusing on individual nutrients. This recipe is an excellent example of how combining a variety of minimally processed plant foods can create a balanced and nourishing meal.
Sweet potatoes
Sweet potatoes are an excellent source of carbohydrate, providing your body’s preferred source of energy while also supplying fibre, potassium and vitamin C. Their vibrant orange colour comes from beta-carotene, a plant pigment that the body converts into vitamin A, an essential nutrient involved in normal vision, immune function and maintaining healthy skin.
Sweet potatoes also contain a wide range of polyphenols and carotenoids, compounds that contribute to their antioxidant capacity. Although antioxidants are often oversimplified online, diets rich in colourful fruits and vegetables are consistently associated with better long-term health outcomes.
Because sweet potatoes contain fibre alongside carbohydrate, they can be more satisfying than refined carbohydrate sources alone. Keeping the skin on further increases their fibre content.
Edamame
Edamame is one of the nutritional highlights of this recipe. Unlike many vegetables, edamame contributes a substantial amount of protein while also providing fibre, iron, folate, potassium, magnesium and vitamin K.
Soy foods such as edamame have been extensively researched for decades. High-quality evidence consistently shows that minimally processed soy foods can form part of a healthy dietary pattern and are associated with numerous health benefits when included as part of balanced diets.
Edamame also contains isoflavones, naturally occurring plant compounds that have been widely studied. Current evidence supports the inclusion of soy foods as part of healthy eating patterns for most people.
Tahini
Tahini, made from ground sesame seeds, contributes healthy unsaturated fats, calcium, magnesium, iron and copper. It also provides richness and creaminess without needing dairy products.
Including small amounts of healthy fats in meals may also improve the absorption of fat-soluble vitamins such as vitamin A from sweet potatoes.
Garlic
Garlic adds more than flavour. It contains sulphur-containing compounds alongside a variety of phytochemicals that contribute to its characteristic aroma and taste. Using herbs and spices to season meals is an excellent way of adding flavour while increasing plant diversity.
Nutritional yeast
Nutritional yeast contributes a savoury, cheesy flavour without dairy. Depending on the brand, it may also provide B vitamins, including vitamin B12 if fortified. Always check the label, as fortification varies between products.
Fresh mint
Fresh herbs are often overlooked nutritionally, yet they contribute additional phytochemicals while increasing the diversity of plants consumed. Mint also balances the richness of the tahini and edamame beautifully.
Olive oil
Extra virgin olive oil provides predominantly monounsaturated fats alongside naturally occurring polyphenols. It remains one of the most studied dietary fats and fits well within healthy dietary patterns.
Fibre
Many adults don’t achieve recommended fibre intakes. This recipe provides fibre from sweet potatoes, edamame, tahini, garlic and herbs, helping support digestive health while contributing to satiety.
Plant diversity
Research has highlighted the importance of eating a wide variety of plant foods rather than focusing on single “superfoods”. Sweet potatoes, soybeans, sesame seeds, garlic, lemon and mint each contribute unique fibres and phytochemicals, increasing overall dietary diversity.
Dietitian’s Take
One thing I often remind my clients is that healthy eating isn’t about finding one perfect food—it’s about creating balanced meals that are enjoyable, practical and sustainable.
This recipe does exactly that.
Rather than relying on highly processed alternatives, it uses whole plant foods to create a meal that’s naturally rich in fibre, plant protein and unsaturated fats. The combination of sweet potato and edamame makes it satisfying enough to enjoy as a main meal, while herbs, lemon and garlic add plenty of flavour without needing excessive salt.
Another aspect I particularly like is its flexibility. There’s no need to follow the recipe perfectly every time. Add different vegetables, change the herbs, include seeds or nuts, or use whatever seasonal produce you have available. Dietary variety is beneficial, and recipes like this encourage exactly that.
For anyone trying to increase their intake of vegetables, legumes or minimally processed foods, this is an easy recipe to include more regularly. It’s suitable for meal prep, family meals and quick lunches, making healthy eating much easier to maintain in everyday life.
Ingredients
For the sweet potato toast
- 2 large sweet potatoes
- 1 tablespoon extra virgin olive oil
- Freshly ground black pepper
For the creamy edamame dip
- 250g frozen edamame beans
- 2 tablespoons tahini
- Juice of 1 lemon
- 2 tablespoons nutritional yeast
- 1 garlic clove
- Small handful fresh mint leaves
- 2–4 tablespoons cold water
- Salt and black pepper to taste
Optional toppings
- Crumbled vegan feta
- Toasted walnuts
- Pumpkin seeds
- Sesame seeds
- Microgreens
- Pea shoots
- Chilli flakes
- Fresh mint
- Fresh basil
- Pickled onions
- Cucumber ribbons
- Radishes
- Roasted cherry tomatoes
- Lemon zest
- Balsamic glaze
Method
- Preheat the oven to 200°C (180°C fan) or preheat your air fryer to 190°C.
- Wash the sweet potatoes thoroughly and leave the skin on. Slice lengthways into approximately 1 cm thick slices.
- Brush each slice lightly with olive oil and season with black pepper.
- Arrange on a baking tray and bake for 25–35 minutes, turning halfway, until tender with lightly caramelised edges. Alternatively, air fry for 15–20 minutes, turning halfway through cooking.
- Meanwhile, cook the frozen edamame according to the packet instructions. Drain well and allow to cool slightly.
- Add the cooked edamame, tahini, lemon juice, nutritional yeast, garlic, mint and two tablespoons of water to a food processor.
- Blend until smooth and creamy, adding additional water one tablespoon at a time until you reach your preferred consistency.
- Taste and adjust with additional lemon juice, salt or black pepper if required.
- Spread a generous layer of the creamy edamame dip over each roasted sweet potato slice.
- Finish with your favourite toppings and serve immediately.
Variations
One of the best things about this recipe is how versatile it is. Here are a few delicious ways to make it your own:
- Top with crumbled vegan feta, toasted walnuts and fresh mint for a Mediterranean-inspired version.
- Add sliced avocado, cucumber ribbons and sesame seeds for extra creaminess.
- Scatter over roasted chickpeas for additional crunch and protein.
- Top with roasted cherry tomatoes and balsamic glaze for a sweet and savoury combination.
- Add grilled asparagus, peas and lemon zest during spring.
- Use basil, parsley or coriander instead of mint for a different flavour profile.
- Stir fresh spinach or rocket into the edamame dip before serving.
- Add chilli flakes or fresh chilli for gentle heat.
- Blend half an avocado into the edamame dip for an even creamier texture.
- Finish with dukkah or toasted mixed seeds for extra crunch.
- Serve open-faced with roasted mushrooms and caramelised onions for a more substantial lunch.
- Add pomegranate seeds and pistachios for a colourful brunch option.
- Pair with grilled courgettes, roasted peppers and olives for a Mediterranean vegetable toast.
- Use the creamy edamame spread as a sandwich filling, wrap spread, burger topping or dip for vegetable sticks and crackers, making one batch work across multiple meals throughout the week.
This Sweet Potato Toast is my new obsession simply because it’s so quick and easy to rustle up and can be topped with whatever your mood desires, making it the most versatile breakfast, lunch, dinner or snack item.
I’ve never been a huge fan of white potatoes (no offense to white spud lovers) – sweet potatoes are just so much more flavoursome, take less time to cook and are also much more nourishing. As a dietitian from London, I have a moderate (ok, severe) obsession with the UK’s public health promotion of the 5-a-day fruits and veggies message and actually aim to beat this everyday- yes I’m lame okay! And since sweet potatoes are classed as a portion, unlike white potatoes, they feature in my diet rather frequently and sweet potato toasties is one of those.
Believe it or not, even with my habitual consumption of these orange rooties, I’m still not sick at the sight of them! Versatility my friends- that’s why sweet potatoes are wonderful. I even utilise them into my desserts, that’s how flexible they are. Albeit they are not so pretty to look at, with their crooked, rough, dirty exterior and knobbly parts, but skins aside, the contrasting interior is an aesthetic delight. But I don’t like to discriminate, so this dish sings in rejoice of the ugly skins.
The skins are more like toasts when baked, adding a soft, chewy texture, and when topped with your favourite ingredients, well, a mouthful of food just couldn’t get any better.
How to make Sweet Potato Toast
To make sweet potato toast, all you need are sweet potato and some oil (optional). Poke some holes using a fork in the potato, bake in the oven for around 1 hour. Remove and slice in half and top with sprinkles, spreads and dips.
Toppings for toast
I filled my sweet potato toasties with a selection of toppings: coleslaw, avocado, tomato salsa, hummus, baba ganoush and roasted millet. Sweet options include PBJ, chocolate spread, peanut butter.
Sweet Potato Toast Recipe
Serving size:
4
Ingredients for sweet potato toast:
- 4 large sweet potatoes
- Rapeseed oil to brush
- 1tsp sea salt
Method:
- In an oven (or even microwave for 6 minutes per potato) cook the whole potatoes at 220C for 30 minutes.
- When cooked, cut in half lengthways and scoop out the insides, but leave a generous layer still stuck to the skin.
- Brush the skins with oil and sprinkle with salt.
- Place skin side up and bake in the oven at 220C for 10-15 minutes.
- Turn potatoes skin side down and bake for a further 5 minutes.
- Remove from the oven, top with favourite fillings and serve immediately.
Made this Recipe?
If you had a go at toast please feel free to give me a shout on Instagram at @food_flaneur – would love to see your pics!
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Big Thanks to…
Spend with Pennie for their inspiration in helping me to create this recipe. You can find their version here.