Healthy Eating

Spicy Sweet Potato Dip

Spicy Sweet Potato Dip

Colourful sweet potatoes are the star ingredient in this creamy, hummus-like dip. As a lower fat option, this zesty recipe makes a family pleasing starter for any gathering.  Who says dips have to be bad for you – Sweet potatoes add extra fibre and antioxidants to this healthy way of adding flavor to the much needed extra serving of vegetables we all need in our diets.

Nutritional Information (per serving*):

Calories: 41; Total Fat (1g); Saturated Fat (0g); Carbohydrates (6g); Fibre (1g); Sodium (98mg).

Prep Time: 15-20 minutes
Cook Time: 10-15 minutes
Total Time: 25-35 minutes
*Serving Size: 2 tbsp or 30 ml of dip


1 large sweet potato (about 1 lb/500 g)
2 green onions, trimmed
1/2 cup (125 ml) low fat sour cream
1/4 cup (50 ml) light mayonnaise
1/4 cup (50 ml) lightly packed fresh coriander leaves
2 tsp (10 ml) chipotle flavoured hot sauce (approx.)
1/4 tsp (1 ml) each ground cumin, salt and pepper


  1. Pierce the sweet potato several times with a paring knife. Place in the microwave. Cook on HIGH heat, turning over halfway through, for 8 to 10 minutes or until very tender. Cool to room temperature. Peel away and discard the skin; transfer the flesh to the bowl of a food processor.
  2. Cut each onion into 4 pieces. Add the onions, sour cream, mayonnaise, coriander, hot sauce, cumin, salt and pepper to the cooked sweet potato. Blend until smooth. (Add extra hot sauce as preferred to adjust spiciness to taste.)
  3. Let stand for at least 15 minutes to develop the flavours. Store in an airtight container for up to 3 days. Serve with fresh-cut vegetables and baked tortilla or pita chips. Makes 2 cups (500 mL) dip.

Extra tip: 

Home-Baked Pita Chips: Cut whole-wheat pitas into wedges and scatter in an even layer on a rimmed baking sheet. Bake, at 425°F (220°C), for 5 to 7 minutes or until browned and crisp. Cool completely. Store the pita chips in an airtight container for up to 1 week.