For a humble root vegetable, the sweet potato sure does have a lot going for it. The orange tuber packs 438% of your daily value of infection-fighting vitamin A and, like carrots, sweet potatoes are a major source of skin-protecting beta-carotene.

While bananas are often touted as the go-to source of potassium, a medium sweet potato has 28% more potassium than a banana. (The mineral helps your body absorb fluids to replace sweat losses.)

Here are the top recipes for dishes from fries to soup—each with about 300 calories or less.

Roast 

Roast sweet potatoes and red bell peppers together for a delicious mingling of flavors and then place over a bed of spinach or sprinkle with white balsamic vinegar.

Gingered Sweet Potato and Carrot Soup 

You can make this creamy soup in a flash with the help of a food processor or blender. And vegetarians take note: it works just as well if you sub vegetable stock for chicken broth.

Spiced Sweet Potato Chips

Dusted with a blend of sweet and hot seasonings including chili power, cumin, and sugar, these crunchy chips never stay around for long. Your best bet: make them in small batches—one potato is enough!—and enjoy right away. 

Baked Sweet Potato Latkes

A sweet take on a traditionally savory dish. Grated sweet potatoes get mixed up with cinnamon, nutmeg, eggs, and flour. The result: Seriously flavorful potato pancakes.

Rosemary Sweet Potato Wedges

Try these sweet potato wedges. Baked in the oven, they are packed with beta-carotene and are lower in fat than a fried potato—but still have a satisfyingly crisp skin.

Chili-Spiced Mashed Sweet Potatoes

Not only is this dish practically fat-free, but the chili powder contains capsaicin, which studies have shown may inhibit fat-cell growth and help people consume fewer calories. And cinnamon is no slacker spice either: It keeps your blood sugar stable and your appetite in check, so you won’t be tempted to go back for a second helping. 

Apple and Sweet Potato Hash Browns 

Sweet potatoes and apples turn greasy old hash browns into a sweet and healthy explosion of antioxidants.

Spicy Sweet Potato Fries

This super-easy baked alternative to French fries gets a flavorful kick from cayenne pepper, smoked paprika, and salt.

Ginger-Sweet Potato Cheesecake

Silken and spicy, this dreamy dessert encapsulates the flavors of fall. For a cheesecake, it’s surprisingly low in calories and fat. In addition to sweet potato, it draws extra fiber from the cereal crust.