FREE 5-Ingredient Recipe EBook
- Why You’ll Love These Instant Pot Sweet Potatoes
- Ingredients & Substitutions
- How To Cook Sweet Potatoes In The Instant Pot
- Instant Pot Sweet Potato Time Chart
- Storage Instructions
- What To Serve With Instant Pot Sweet Potatoes
- More Easy Sweet Potato Recipes
- Recommended Tools
- Instant Pot Sweet Potatoes (Fast & Easy) Recipe card
- Recipe Reviews
I love a good baked sweet potato , but when time gets tight, these Instant Pot sweet potatoes come to the rescue. They cook up as fast as Instant Pot baked potatoes , but with mostly hands-off prep (like so many other Instant Pot recipes ). Plus, it’s easy to customize them to make a complete healthy dinner !
Why You’ll Love These Instant Pot Sweet Potatoes
- Rich and naturally sweet flavor
- Tender, melt-in-your-mouth texture
- Cook time in only around 15 minutes (see time chart below)
- Ready in less than 30 minutes ( including time to come to pressure)
- Healthy and naturally gluten-free
- Versatile and customizable
Ingredients & Substitutions
Here I explain the best ingredients for Instant Pot baked sweet potatoes, what each one does in the recipe, and substitution options. For measurements, see the recipe card .
- Sweet Potatoes – Choose ones that are roughly the same size, so they cook at the same rate. You can also make this Instant Pot sweet potatoes recipe using white or purple varieties, or even yams.
- Sea Salt & Black Pepper
- Butter – While butter is optional, to me it’s a must for topping! See other topping ideas below.
VARIATION: Change up the seasonings!
Trade salt and pepper for taco seasoning mix , cinnamon or pumpkin pie spice , ranch seasoning , or a spoonful of compound butter (after cooking) to add extra flavor and variety.
How To Cook Sweet Potatoes In The Instant Pot
This section shows how to make Instant Pot sweet potatoes, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .
- Prep the potatoes. Clean and rinse the sweet potatoes. Poke holes all over with a fork to vent.
- Place in the Instant Pot. Pour water into the bottom of an Instant Pot . Add a trivet or steamer basket and place the sweet potatoes on top of it.
- Pressure cook. Set the pressure cooker to Manual (high pressure), close the lid, turn the knob to Sealing, and set the time based on the size of your potatoes. (See time chart below!)
- Natural release. Allow the pressure to naturally release for 10 minutes, then switch the valve to Venting for the remainder of the release. Open the lid when there is no more steam coming out.
- Enjoy. Remove and cut a slit in each Instant Pot sweet potato lengthwise. Top with butter (if desired), sea salt, and black pepper, or other toppings of you choice.
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Instant Pot Sweet Potato Time Chart
How long to cook sweet potatoes in the Instant Pot depends on their size. Use this handy time chart — this assumes a natural pressure release after cooking:
| Size | Weight (oz) | Instant Pot Time (minutes) |
|---|---|---|
| Small | 4-6 oz | 11 minutes |
| Medium | 7-8 oz | 14 minutes |
| Large | 9-11 oz | 17 minutes |
| Extra Large | 12+ oz | 25 minutes |
VARIATION: Make Instant Pot cubed sweet potatoes instead!
For a faster cook time, cut the potatoes into 1-inch cubes and set the Instant Pot to just 3 minutes on High Pressure. It will take 5-10 minutes to come to pressure, then pressure cook for 3 minutes. After time is up, do a quick release instead of waiting for a natural release.
Storage Instructions
- Store: After cooking sweet potatoes in the Instant Pot, place them potatoes in an airtight container in the refrigerator for up to 4-5 days. OR, mash them up to make sweet potato shepherd’s pie next.
- Meal prep: Cook a batch in advance, allow to cool, and store in individual containers with your favorite chicken or fish entree for easy lunches. (My fave is to add half a sweet potato when I do chicken meal prep .)
- Reheat: Warm up in the microwave, or in the oven at 350 degrees F.
- Freeze: Wrap tightly and freeze whole in a freezer-safe container or zip lock bag for up to 4 months. Thaw overnight in the refrigerator before reheating.
What To Serve With Instant Pot Sweet Potatoes
Instant Pot sweet potatoes can pair with almost anything! Try some of these ideas:
- Chicken – Enjoy this side with crispy grilled chicken thighs , or whip up some quick and easy air fryer chicken breast (or boneless air fried chicken thighs ) or cilantro lime chicken while your potatoes cook.
- Seafood – Serve alongside jerk salmon to balance out the heat or make a simple meal with seared shrimp , tomato topped pan fried cod , or oven baked tilapia .
- Beef – Pair with a juicy sirloin steak , my ribeye steak recipe , or the best burgers for a hearty meal, or prepare a tender prime rib roast , succulent rump roast , or New York strip for a special occasions.
- Pork – Try savory baked pork chops or a classic pork loin roast with all the trimmings. Or, while your Crock Pot pork chops are cooking, make these beauties in the Instant Pot.
- Toppings – Don’t forget about additional toppings! Depending on your preferences, you could top Instant Pot sweet potatoes with shredded cheddar cheese, crumbled bacon , sour cream, or even drizzle with some maple syrup (I prefer zero sugar maple syrup ).
- Use In Other Dishes – Mash and use them in a sweet potato casserole, or choose any of the fillings from my recipe for stuffed sweet potatoes . (Cooking the sweet potatoes in the Instant Pot is a faster way to make them instead of baking.)
More Easy Sweet Potato Recipes
Sweet potatoes are one of my favorite nutritious comfort foods! Try these different ways to make them:
Sweet Potato Hash
Mashed Sweet Potatoes
Stuffed Sweet Potatoes
Roasted Sweet Potatoes
Recommended Tools
- Instant Pot – My favorite pressure cooker for this recipe! Plus, it’s great for other hands-off dishes, soups, and meal prep.
- Trivet – Most Instant Pots come with a basic trivet, but this one has heat resistant handles for easier removal.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 4 7-oz Sweet potatoes (or any size, see step 4) ▢
- 1 tsp Sea salt ▢
- 3/4 tsp Black pepper ▢
- 2 tbsp Butter (optional) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Rinse the sweet potatoes to ensure the skin is clean. Using a fork, poke holes all over the sweet potatoes to vent.
- Pour 1 cup of water into the bottom of the Instant Pot (or 1.5 cups if using an 8-quart Instant Pot).
- Add the trivet and place the sweet potatoes on top of it.
- Set the Instant Pot to Manual, then select High pressure and set the time: * Small sweet potatoes (4-6 oz) – 11 minutes * Medium sweet potatoes (7-8 oz) – 14 minutes * Large sweet potatoes (9-11 oz) – 17 minutes * Extra large sweet potatoes (12 oz or more) – 25 minutes It will take about 10 minutes for the Instant Pot to come up to pressure, then the time will start counting down.
- Allow pressure to naturally release for 10 minutes , then carefully switch the knob to Venting for the remainder of the release. Wait until no more steam is coming out, then twist and open the lid.
- Remove the potatoes and cut a slit in each potato lengthwise. Top with butter (if desired), sea salt, and black pepper, or other toppings of you choice.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 sweet potato
Nutritional info does not include optional butter.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Instant Pot Sweet Potatoes
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Instant Pot Sweet Potatoes (Fast & Easy)
Perfect Instant Pot sweet potatoes take less than 30 minutes, for an easy side or meal prep. Includes a time chart for different sizes!
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/instant-pot-sweet-potatoes/
Ingredients
- 4 7-oz Sweet potatoes (or any size, see step 4)
- 1 tsp Sea salt
- 3/4 tsp Black pepper
- 2 tbsp Butter (optional)
Instructions
- Rinse the sweet potatoes to ensure the skin is clean. Using a fork, poke holes all over the sweet potatoes to vent.
- Pour 1 cup of water into the bottom of the Instant Pot (or 1.5 cups if using an 8-quart Instant Pot).
- Add the trivet and place the sweet potatoes on top of it.
- Set the Instant Pot to Manual, then select High pressure and set the time: * Small sweet potatoes (4-6 oz) – 11 minutes * Medium sweet potatoes (7-8 oz) – 14 minutes * Large sweet potatoes (9-11 oz) – 17 minutes * Extra large sweet potatoes (12 oz or more) – 25 minutes It will take about 10 minutes for the Instant Pot to come up to pressure, then the time will start counting down.
- Allow pressure to naturally release for 10 minutes , then carefully switch the knob to Venting for the remainder of the release. Wait until no more steam is coming out, then twist and open the lid.
- Remove the potatoes and cut a slit in each potato lengthwise. Top with butter (if desired), sea salt, and black pepper, or other toppings of you choice.
Maya’s Recipe Notes
Serving size: 1 sweet potato
Nutritional info does not include optional butter.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
