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Simple Roasted Sweet Potatoes (Low Histamine, Low Oxalate)

This simple, low histamine sweet potato recipe calls for just oil, salt, and sweet potatoes; it really couldn’t get any simpler. But one of the reasons I absolutely insist you make these tonight is because they freeze better than any other low histamine vegetable I know of. They lose no discernible texture, flavor, or aroma during the freezing process, which makes me love them even more.

About this recipe

Low Histamine Side Dish: One of the first things I googled when looking into this diet was ‘are sweet potatoes low histamine?’ with at least three question marks at the end. In the end, sweet potatoes are one of the 15 foods I let myself eat during my first week of a low histamine diet. I immediately saw a difference in my mental & physical health when I started the low histamine diet, and sweet potatoes have stayed a staple of my kitchen throughout this journey.

Bread Substitute: If you’ve been looking for a way to enjoy a sandwich but can’t yet tolerate any low histamine breads, thick slices of roasted sweet potato make a great base for a crostini-like dish.

Great Source of Vitamin A: Sweet potatoes are high in fiber and nutrients like vitamin A and potassium, and make for a great nightshade-free substitute for roasted potatoes.

Ingredients

Sweet Potatoes: you can use any variety of sweet potatoes, but try to buy organic if available, because these crisp up even better skin-on.

Olive Oil: olive oil may have a mild smell, but you can’t taste it much in here. If you need to substitute, avocado oil will be the next best option.

Raw Garlic: while not everyone is ready to add it back in, using raw garlic adds an umami element to the slices that really complements meats and root vegetables, like sweet potatoes.

How to make roasted sweet potatoes: step-by-step instructions

Step 1. First, preheat your oven to 400°F (205°C). Then wash your sweet potatoes very carefully, scrubbing gently with your nails and removing any little sprouts on the spud (these are usually purple, but can also be white). Cut off any bruised or exposed parts where dirt may have gotten in, as you’ll want to keep the skin on for this roasted sweet potato recipe. This isn’t just because it’s faster to prep the ingredients if you don’t have to peel them, either, but because it makes for a much more enjoyable dish.

Step 2. Once the spuds are clean, cut them into thick, even slices, making the end pieces slightly larger. For a very large potato, make a slices a bit thinner (around 4mm), but for smaller ‘taters make them 6-7mm thick.

Step 3. Arrange the slices one layer thick on your baking sheet, then drizzle the oil evenly across all the pieces. Don’t worry about the bottom of each slice, as the oil will make its way under each piece as they cook.

Pro-Tip: You can sprinkle sea salt and any spices you want on right now, or add salt later, but don’t put any “raw” spices on the slices once they’re cooked or everything will taste a bit bitter.

Step 4. Put the tray in the preheated oven and set the timer for 20 minutes. After 20 minutes, take out the tray and flip over each individual slice; they should be browned on the underside.

Step 5. While your sweet potatoes are baking, take out your garlic cloves and mince them. After the first 20 minutes of baking, add your minced garlic to the tray and bake for an additional 10 minutes, then take them out of the oven to cool. Add any additional salt & pepper now, and enjoy the sweet, soft potato inside each slice, and the chewy, caramelized outsides!

Recipe notes & tips

Freezing. These sweet potatoes freeze very well. I always keep some in my freezer, and I love adding a few slices to the pan during the last few minutes of cooking an omelet.

Serving & Pairing. These reabsorb oil and spices very well, and sometimes I’ll fry some up along with pork belly & some spices (namely cumin, coriander, cardamom, cayenne, and ginger), especially when having the aforementioned omelet. This is one of my favorite quick & easy low histamine side dishes!

What to eat with roasted sweet potatoes

Homemade Roasted Sweet Potatoes Recipe Card

As always, if you like the recipe, I really appreciate a review or comment!

Low Histamine Roasted Sweet Potatoes Recipe

Low Histamine Roasted Sweet Potatoes Recipe

Yield: 2 servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

Crispy but creamy sweet potatoes that make for a great base for low oxalate crostinis or a simple low histamine side dish.

Ingredients

  • 1-2 large organic sweet potatoes, skin on
  • 2-3 Tablespoons of organic olive oil
  • sea salt & pepper to taste
  • garlic (optional)

Instructions

  1. First, preheat your oven to 400°F (205°C).
  2. Then wash your sweet potatoes very carefully, scrubbing gently with your nails and removing any little sprouts on the spud (these are usually purple, but can also be white). Cut off any bruised or exposed parts where dirt may have gotten in, as you'll want to keep the skin on for this roasted sweet potato recipe. This isn't just because it's faster to prep the ingredients if you don't have to peel them, either, but because it makes for a much more enjoyable experience.
  3. Once the spuds are clean, slice them into thick, even slices, making the end pieces slightly larger. For a very large potato, make a slices a bit thinner (around 4mm), but for smaller taters make them 6-7mm thick.
  4. Arrange the slices one layer thick on your baking sheet, then drizzle the oil evenly across all the pieces. Don't worry about the bottom of each slice, as the oil will make its way under each piece as they cook. You can sprinkle sea salt and any spices you want on right now, or add salt later (but don't put any "raw" spices on the slices once they're cooked, or they'll taste bitter).
  5. Put the tray in the preheated oven and set the timer for 20 minutes. After 20 minutes, take out the tray and flip over each individual slice; they should be browned on the underside.
  6. While your sweet potatoes are baking, take out your garlic cloves and mince them.
  7. After the first 20 minutes of baking, add your minced garlic to the tray and bake for an additional 10 minutes, then take them out of the oven to cool. Add any additional salt & pepper now, and enjoy the sweet, soft potato inside each slice, and the chewy, caramelized outsides!

Notes

FREEZING. These sweet potatoes freeze very well. I always keep some in my freezer, and I love adding a few slices to the pan during the last few minutes of cooking an omelet.

SERVING & PAIRING. These reabsorb oil and spices very well, and sometimes I'll fry some up along with pork belly & some spices (namely cumin, coriander, cardamom, cayenne, and ginger), especially when having the aforementioned omelet. This is one of my favorite quick & easy low histamine side dishes!

Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 230.43kcal Total Fat: 14.33ggSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 17gCholesterol: 0mgSodium: 404.38mgmgCarbohydrates: 24.46ggFiber: 6gSugar: 5.02ggProtein: 1.94gg

Nutrition data is primarily accumulated from online calculators for convenience and courtesy only, and can vary depending on factors such as measurements, brands, and so on. We encourage you to double-check and make your own calculations.

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Cynthia

Thursday 2nd of June 2022

beautiful!! I rely on sweet potatoes a lot and so glad to find that they are low histamine

lowhistamineeats

Thursday 2nd of June 2022

Same here!! It's a big part of my safe meals, especially because my low stomach acid still means that fruits & veg are the kindest on my tummy!

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