Healthy Mediterranean Baked Sweet Potatoes
Sweet potatoes. Chickpeas. Creamy hummus sauce. Crunchy, herby toppings. That’s it. That’s the blog.
Okay, not really. But it should be. Because this is one of those meals that’s so easy, so good, and so weirdly satisfying that you’ll want to make it on repeat—especially on those nights where “real cooking” feels like a hard pass.
You just throw some things on a tray, let them roast, mash stuff into other stuff, drizzle sauce, and suddenly it’s giving you café-vibes but make it at home. It’s healthy. It’s plant-based. And you won’t miss the meat even one bit (but you can add it if you want, I won’t fight you).
Also, if you’ve ever had that moment of staring into your fridge wondering how sweet potatoes = dinner… this blog is here to end that.
What You’ll Need
Here’s everything you’ll need to get this magic going. You probably already have half of it in your kitchen. Or maybe just the salt. But still.
| Ingredient | Amount | Notes |
|---|---|---|
| Sweet potatoes | 4 medium | Scrubbed and halved |
| Chickpeas | 1 (15 oz) can | Drained and rinsed |
| Olive oil | ½ tbsp | For roasting |
| Cumin | ½ tsp | Ground |
| Coriander | ½ tsp | Ground |
| Cinnamon | ½ tsp | Ground |
| Paprika | ½ tsp | Smoked if you have it |
| Salt | To taste | Optional splash of lemon juice works too |
For the garlic-herb sauce
| Ingredient | Amount | Notes |
|---|---|---|
| Hummus | ¼ cup | Or tahini |
| Lemon juice | 1 tbsp | Fresh, ideally |
| Dried dill | ¾ to 1 tsp | Fresh dill? Even better. Use 2–3 tsp |
| Garlic | 3 cloves | Minced |
| Water or almond milk | As needed | To thin it out |
| Salt | To taste | Optional |
For toppings (optional but highly recommended)
| Ingredient | Amount | Notes |
|---|---|---|
| Cherry tomatoes | ¼ cup | Diced |
| Fresh parsley | ¼ cup | Chopped |
| Red onion | 3 tbsp | Finely chopped |
| Lemon juice | 2 tbsp | For topping salad |
| Chili garlic sauce | A drizzle | Optional but amazing |
Tools You’ll Need
Super basic setup here. If you’ve made a tray of cookies before, you’re ready.
- Baking sheet
- Foil or parchment paper
- Knife and cutting board
- Small and medium bowls
- Measuring spoons + cups
- Fork (for mashing sweet potato)
- Spoon (for layering toppings like a civilized person)
Pro Tips
This is the stuff I wish someone had whispered to me the first time I made this.
- Don’t skip drying the chickpeas. Moisture = sadness. You want crispy roasted chickpeas, not sad ones that steam instead of roast.
- Cut the sweet potatoes in half. This cuts baking time almost in half. Magic.
- Make the sauce while things roast. It’s fast, and you’ll feel like a kitchen wizard when you time it just right.
- Thin the sauce slowly. Don’t dump water in all at once. Add a tiny bit, mix, check. Repeat until it’s drizzle-worthy.
- Want crispier chickpeas? Broil for the last 2–3 minutes, but watch them like a hawk. They turn from crisp to charcoal real quick.
Substitutions and Variations
Not everyone has dill sitting in their spice rack or wants to use hummus. Let’s fix that.
| Ingredient | Sub with | Notes |
|---|---|---|
| Hummus | Tahini or plain Greek yogurt | For a tangier twist |
| Dill | Basil, cilantro, or parsley | It’ll change the flavor, but still good |
| Chickpeas | White beans or lentils | Chickpeas are better here texture-wise, but you do you |
| Parsley salad | Cucumber, kalamata olives, avocado | Mediterranean toppings = endless possibilities |
| Sweet potatoes | Regular potatoes | Not the same flavor, but still delicious |
Want to add protein? Go for grilled chicken, salmon, or even some herby tofu. And yes, feta cheese on top is totally allowed.
Make Ahead Tips
If you’re the plan-ahead type (jealous), here’s how you can prep this in pieces:
- Roast the chickpeas and refrigerate in a sealed container. Re-crisp them in the oven for 5–7 minutes before serving.
- Make the sauce and store it in the fridge. It actually tastes better after chilling for a few hours.
- Bake the sweet potatoes and store them in the fridge up to 3 days. Just reheat in the oven or microwave when you’re ready.
Instructions
- Preheat your oven to 400°F. Line a baking sheet with foil or parchment for easy cleanup.
- Prep the sweet potatoes by slicing them in half lengthwise and placing them cut side down on the tray.
- Toss the chickpeas with olive oil, cumin, coriander, cinnamon, and paprika. Spread them out on the tray next to the sweet potatoes.
- Roast for 25–30 minutes, flipping the chickpeas halfway through. The potatoes are done when fork-tender and the chickpeas should look golden and a little crunchy.
- While that roasts, mix together the garlic-herb sauce. Combine hummus, lemon juice, dill, garlic, and a little water/almond milk. Stir until smooth and slightly pourable.
- Make the topping salad by combining tomatoes, red onion, parsley, and lemon juice in a bowl. Let it sit for a few minutes to absorb the flavor.
- Assemble: Take your roasted sweet potatoes, mash them slightly with a fork to create little wells, then load them up. Chickpeas go first, then the drizzle of sauce, then the fresh tomato-parsley salad. Finish with chili garlic sauce if you want spice.
Nutrition Breakdown (approx per serving)
| Nutrient | Amount |
|---|---|
| Calories | 310–350 |
| Protein | 9–11g |
| Fiber | 8–10g |
| Carbs | 45–50g |
| Fats | 10–12g |
| Sugar | 9g |
Based on average ingredient use. Will vary slightly depending on your toppings and portions.
Meal Pairing Ideas
Honestly, this dish doesn’t need much, but here are a few fun things to add:
- Side of lemon couscous or quinoa
- Crisp green salad with vinaigrette
- Roasted red pepper soup
- A little scoop of tzatziki on the side
Leftovers & Storage
Store any leftover components separately in the fridge for up to 3 days.
- Reheat the sweet potatoes and chickpeas in a 350°F oven or the microwave.
- Sauce may thicken in the fridge. Just add a little water and stir.
- Tomato-parsley salad is best fresh, but will hold up for about a day.
Don’t freeze this one. The textures get weird.
FAQ
Can I make this without oil?
Yes! Just skip the oil when roasting chickpeas. They’ll still crisp up, just not as much.
Is this good for meal prep?
100%. Just keep the toppings separate until ready to eat.
How spicy is it with the chili garlic sauce?
Mild to medium, but you control the drizzle. Add slowly and taste as you go.
Can I double this recipe?
Yep. Use two trays or roast in batches to keep things crispy.
What if I don’t like garlic?
Leave it out of the sauce or use roasted garlic for a sweeter, milder flavor.
Wrap Up
If you’ve ever looked at a sweet potato and thought “meh,” this recipe will change your mind. It’s cozy, fresh, a little tangy, a little spicy, and full of textures that make your brain happy.
Try it once and I swear you’ll start buying sweet potatoes on autopilot.
Let me know if you made this in the comments—especially if you added your own twist. I love seeing how everyone puts their spin on recipes like this. And if you’ve got a go-to topping I didn’t mention, I want to hear about it.
