Looking for a healthier dip that will be just as addictive as the typical party dip? This Sweet Potato Curry Dip is made with just a few simple ingredients and is packed with vitamins and protein. Serve it with fresh veggies, chips, or crackers!
(This recipe was originally published in February 2012, but was updated with new content and photos in 2021).
Give me ALL the dips. Seriously, all of them.
I could make an entire meal out of dips multiple times a week and I'd be the happiest person ever.
The problem? Dips aren't generally the healthiest. Not only do they often involve lots of cheese, mayonnaise, and sour cream; but they're also often served with chips, chips, and more chips.
And once you start eating a delicious dip, it's really hard to stop eating it.
So, I'd like to introduce you to sweet potato curry dip. This dip is also quite addictive and once you start eating it, it will likely be tough to stop.
But? It's a sweet potato dip that's served with lots of fresh veggies and therefore, it's a wonderful thing if you can't stop eating it! (if you want a little more indulgence on your appetizer platter, make these Marinated Mozzarella Balls, too!)
❤️ Why you'll love this recipe
The main reason you'll love this recipe is because it's a dip recipe and who doesn't love dips??
But you'll love it even more because it's a healthy dip recipe and it's served with healthy dippers, too. Yes, there is some cheese involved (my favorite feta cheese!), but it's not a cheese-heavy dip at all.
Really, this sweet potato dip is basically like dipping a vegetable into a vegetable. Ponder that one for a moment, will you?
You don't need much to make this sweet potato dip; just a few simple ingredients!
- Sweet Potatoes
- Extra-Virgin Olive Oil
- Navy Beans (or other small white beans)
- Curry Powder
- Feta Cheese
- Pumpkin Seeds (for garnishing if you want)
- Vegetables of your choice, for dipping
🍠 How to make sweet potato curry dip
You'll need to start by roasting your sweet potatoes. Really, you could boil them or cook them in the microwave, but I think the roasted flavor is the very best in this dip.
I recommend preheating your oven to 400 degrees and lining a baking sheet with foil.
Then simply wash your sweet potatoes, pierce them all over with a fork, and gently rub them with about 1 Tbsp olive oil.
Bake for 45 minutes-1 hour, until they're tender when pierced with a fork. Let sweet potatoes cool before pureeing into the dip.
Once the potatoes have cooled, peel them and pop them into a food processor. Add remaining olive oil, white beans, curry powder and pepper.
I don't overload on curry powder because I know it can be a bit too strong for some people. You can add more or less to suit your tastes and can always mix in more after the dip is done.
Process the ingredients until smooth.
Now you can blend in some feta cheese!
If you prefer a vegan sweet potato dip, you can certainly leave out the cheese or use a vegan cheese instead.
Without the feta, I do recommend adding in a bit of salt. Even with the feta, you may want to add some. Once the feta is blended in, taste the dip and add salt if desired.
You can put the dip in a bowl and serve as is. But I think it tastes best chilled.
When you're ready to serve it, sprinkle some pumpkin seeds over the top. They make a pretty and tasty garnish.
I love the smooth creaminess of this sweet potato dip and especially appreciate the light and flavorful kick from the curry!
It has the perfect amount of spice to it, but like I said, you can certainly add more curry powder in if you want.
🎉 What to serve with the dip
You can serve this sweet potato dip with absolutely anything you want. I usually choose vegetables, but chips and pretzels would also be delicious.
I mean, since the dip is made with healthy sweet potatoes, you can obviously eat an entire bag of chips with it if you choose. That's what we call justifying our behaviors.
Here are some of my favorite dippers:
- Bell Peppers
- Baby Carrots
- Grape Tomatoes
- Tortilla Chips
- Pita Chips
It's such a bright, vibrantly colored dip and I think it's made even more beautiful with some similarly bright vegetables.
😬 What if I don't like curry?
No problem! Though I made this into a sweet potato curry dip, you can really add any spice you don't into it.
Simply follow my recipe to bake and puree the sweet potatoes with beans and olive oil and add in any spice you want.
Chili powder would be tasty, as would cumin or garlic!
I'll have you know I'm obsessed with this dip and have been bringing it for lunch the past couple of days with more veggies and crackers, too.
It's so good, you'll never believe it's also good for you. But believe it! It has tons of vitamins and some added protein and creaminess from the beans.
🥣 More dip recipes
I won't pretend that all my dip recipes are healthy, but they can all be served with healthy dippers! And I wouldn't mind having any of them as an entire meal.
Here are some of my favorite dips:
- Sweet Potato Hummus (if you like this recipe, you'll also likely enjoy sweet potato hummus!)
- Taco Dip
- Bacon White Pizza Dip
- Caramelized Onion Goat Cheese Dip
- Spinach, Onion, and Bacon Dip
- Healthy Black Bean Dip
- Bacon Blue Cheese Spinach Dip
- Creamy Basil White Bean Dip (from Our Nourishing Table)
- Beet Dip (from Sugar and Charm)
You don't often think of healthy dips as party dips, but this sweet potato curry dip is definitely the kind of dip you could serve at a party and everyone would go wild for it!
On a side note, does anyone love radishes as much as I do? I just think they're the most delicious peppery refreshing vegetable around. Also, they remind me of Fraggle Rock, which is one of the best shows ever.
What's your favorite healthy-ish or totally non-healthy dip?
Sweet Potato Curry Dip
- 1 lb. sweet potatoes (about 3 medium)
- 3 Tbsp extra-virgin olive oil, divided
- 1 (15.5 oz) can navy beans (or other small white beans), drained and rinsed
- 2 tsp curry powder
- ⅛ tsp pepper
- ⅓ cup feta cheese, crumbled
- Pumpkin seeds, for topping
- Preheat oven to 400 degrees and line a baking sheet with foil.
- Wash sweet potatoes and then pierce all over with a fork. Gently rub potatoes with about 1 Tbsp olive oil.
- Place sweet potatoes on baking sheet and bake for 45 minutes-1 hour, until they're tender when pierced with a fork. Let potatoes cool.
- Peel potatoes and place in the bowl of a food processor with remaining olive oil, white beans, curry powder and pepper. Process until smooth.
- Add feta cheese in and pulse a few times to blend. Taste and add salt if necessary (I don't typically add any since the feta cheese adds enough, but you may want to).
- Scoop dip into a bowl. I like to chill before serving, but you can also serve room temperature. Top with pumpkin seeds if desired.
Congrats on the cupcake win!!! And a delicious hummus, for sure--great addition of white beans and feta 🙂 but no, i don't like radishes....
Maggie @ A Bitchin' Kitchen says
Congrats on the win!
This dip looks awesome, but I'm pretty sure I wouldn't even need a dipper...I could just use a spoon!
Knowing of your obsession with cupcakes these many years, it is only fitting that you receive the "cupcake crown"............congratulations Susie!
Emily @ A Cambridge Story says
What a great combo! ANd congrats on your crown 🙂
I have that same dip problem so I need a healthy one. And there IS cheese in here! Congrats on your cupcake win that is so cool!
Congrats on the win! My new favorite healthy dip is the guacamole hummus that I made for the Super Bowl!
Erica @ In and Around Town says
Congrats on the win!! Love this dip - I have been on a big curry kick, just so much good flavor.
sarah k. @ the pajama chef says
congrats on the win! that is awesome 🙂
5 Star Foodie says
A terrific healthy dip, lov the curry flavor!
Congrats on the win! I love sweet potatoes, but have never tried them as a dip, so I'm excited to test this recipe out! I always pair sweet potatoes with chipotle powder, which will make curry (which I also love!) a fun change.
Gia Grossman says
Congrats! You can celebrate with an extra cocktail this friday. And more of this dip because it looks delicious!
Congratulations!!! That is so exciting! It'll be so nice to take a little vacation after all the wedding / honeymoon / planning are over. Something else to look forward to. 😀
PS: I tagged you ladies in my post today!
Julie Q says
I still think that's the coolest thing ever that you won that contect!! So awesome. This dip looks delish- but I must say I've been thinking about frosting covered sugar cookies this entire week from your last post.. whole foods does not sell them, I might actually need to put my apron on and whip up your recipe this weekend!
Congrats! What a fantastic prize and I love the sound of this dip. I think the one thing I make that is healthy-ish is I do a version of Alton Brown's roasted veggie spread but with greek yogurt.
Michelle Collins says
Congrats on the win!! And I love making healthy hummus or bean-based dips - they're always just as good, if not better, than the mayo-and-sour-cream varieties.
Congrats on the win! I love sweet potatoes and this dip really looks super! I'm sure the beans add a great backbone to the dip 🙂
Yum! I love sweet potatoes! They aren't very well know over here in Belgium! But I love them! A great & tasty dip, I love! 🙂