Oil Free Roasted Sweet Potatoes

Oil Free Roasted Sweet Potatoes

This oven-roasted sweet potato recipe is easy, versatile, and oil-free. They’re creamy and lightly sweetened on the inside, and deliciously salty and caramelized on the outside.

a baking sheet with parchment paper with roasted sweet potatoes cubes and a wooden spoon


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I recently shared my weekly meal prep plan on Instagram and these sweet potatoes received lots of interest. Everyone was surprised that I roasted my sweet potatoes without using any oil. So I thought I would share my recipe.


But first, let me take a moment to wax poetic about the glories of sweet potatoes.


Sweet potatoes are a must-have staple in my home. They are relatively cheap, easy to keep on hand, and can go in almost any dish. I bake them, noodle them, mash them, and throw them into soups. But most often, I roast them.


This roasted recipe is my go-to because they are oil-free, therefore making them light on my stomach and perfectly GERD-friendly. Simply chop them up, sprinkle them with some coconut sugar, salt, and pepper, and bake! The oven does most of the work for you.


You will not believe how good these are and will never miss the oil! The salt and pepper pair perfectly with a bit of coconut sugar, creating a delectable sweet and savory flavor.


I also love how the cubes puff up as they bake, becoming caramelized on the outside and creamy on the inside. So versatile, they’re a great add-on for salads and grain bowls.


If you’re into meal prep, you could even make a big batch of these oil-free roasted sweet potatoes at the beginning of the week to parcel out in as many ways as you can think of in the week ahead


Bonus…sweet potatoes are considered a safe option for people with chronic acid reflux.


Sweet potatoes contain easily digestible fiber that can help neutralize stomach acid. They are part of an alkaline diet and also contain digestible fiber that is ideal for managing the stomach acid that can cause GERD and heartburn.


Below, you’ll find my simple method for how to roast sweet potatoes without using any oil. I whip up a huge batch every Sunday so I have them for the week ahead. I hope it becomes a staple in your meal planning as well!


Ingredients for oil free roasted sweet potatoes: 4 sweet potatoes, salt and pepper shaker and coconut sugar on a marble countertop


Ingredients for Oil-Free Roasted Sweet Potatoes


You only need a handful of pantry staples to make these oil-free oven-roasted sweet potatoes:

  • Sweet Potatoes –  Starchy veggies like sweet potatoes are good for GERD because they’re rich in fiber. I buy organic because I choose not to peel my sweet potatoes.


  • Coconut Sugar – It adds a little sweetness and helps the potatoes caramelize and crisp up in the oven.


  • Salt and Pepper – They contrast wonderfully with the potatoes’ natural sweetness, making these oil-free roasted sweet potatoes perfectly sweet and savory.


Find the complete recipe with measurements below

chopped sweet potatoes on a wooden cutting board with a knife


How to Roast Oil-Free Sweet Potatoes


First, chop the potatoes. I recommend leaving the sweet potato skin on. It’s full of nutrients, and it helps the cubes crisp up as they bake. Plus, it makes this already easy dish even simpler. Try to keep your pieces relatively the same if you can, it will help them cook more evenly in the oven.


Next, season them. Spread the chopped sweet potatoes on a parchment-lined baking sheet. Sprinkle them with coconut sugar, salt, and pepper and toss together.


For the best sweet potatoes, make sure to roast them in a single layer with some space around each sweet potato cube so that they get hit with heat from every angle.


This step is important because if your potatoes are too jumbled they will actually steam in the oven, and they won’t get that lovely crisp and browned color around the edges.


Finally, bake. Transfer the baking sheet to a 425° oven. Roast for about 25 minutes, until the potatoes are puffed and cooked through.


chopped sweet potatoes spread evenly on a parchment lined baking sheet


How to Serve Oil-Free Roasted Sweet Potatoes


Roasted sweet potatoes make a great side dish for almost any meal. Put your sweet potatoes in the oven before you get started on the rest, and they’ll be done around the time your entrée is finished.


Serve Oil-Free Roasted Sweet Potatoes As a Side Dish



How to Store Oil Free Roasted Sweet Potatoes


Allow leftovers to cool completely, then transfer to an airtight storage container. Store in the fridge for up to five days. Reheat in the microwave or in the oven.


Hiatal Health for Heartburn and Acid Reflux Ad


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As always, I would love to know how this recipe turned out for you, so be sure to leave a comment and star rating below if you give this recipe a try!


Oil Free Roasted Sweet Potatoes in a blue bowl on a marble countertop



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a baking sheet with parchment paper with roasted sweet potatoes cubes and a wooden spoon

Oil Free Roasted Sweet Potatoes

  • Author: The GERD Chef


Oil free roasted sweet potatoes are truly delicious, and so easy to make! This healthy recipe will become your new favorite side dish.




  1. Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper.
  2. Chop the sweet potatoes into equal sized cubes and place the lined baking sheet. Sprinkle the pieces with the coconut sugar and salt and pepper to taste.
  3. Place the baking sheet in the oven and bake for 25 minutes, or until the potatoes are tender and golden brown and crisp on the outside.
  4. Pull out of the oven and sprinkle with coconut sugar if desired. Enjoy!






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