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This baby and kid-friendly sweet potato sauce is EASY to whip up and can be enjoyed with pasta, grains, or as a dip for crackers and vegetables. It’s great alternative to tomato-based sauces.

sweet potato sauce poured into a bowl with sweet potatoes and cilantro in the background
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What makes this sauce awesome!

  • Simple, minimal ingredients that you probably already have on hand. Well perhaps minus silken tofu, but hey! This recipe just might entice you to include it as a fridge staple. It makes for a great healthier substitute to heavy cream and adds an extra boost of protein and iron, a super duper important nutrient for babies, especially.
  • Budget-friendly
  • Easily customizable – toss with pasta and whatever vegetables you wish, enjoy with a bowl of oatmeal/lentils, or serve as a sauce for vegetables! If you have a picky eating toddler or older child, it might do the trick in encouraging them to give the food in question a lick!
  • And of course, it’s delicious! 

You should totally try this butternut squash pasta sauce with beans too!

And here are more no tomato pasta sauces to try!

Ingredients

all the ingredients for the sauce laid out on a white background

Sweet potatoes – I recommend using red or orange-fleshed varieties. I especially heart the garnet ones

Red bell pepper– this isn’t an absolute must BUT I encourage you to include it. Not only does it add another element of flavor, it’s an excellent source of vitamin C, which greatly helps increase the absorption of plant-based iron sources.

Silken tofu – Such a quick and inexpensive way to add protein, iron, and calcium into your family’s meals! It also serves as a great healthy alternative to heavy cream. I do like to use sprouted tofu as it contains more protein and less antinutrients compared to the non-sprouted ones.

Smoked paprika– if you’ve tried any of my recipes here on my blog or from my cookbooks, you know how much I adore this spice! A little goes a long way and adds that je ne sais quoi note to the dish.

Related: Everything you need to know about Tofu

Step-by-Step Instructions

a two image collage with roasted sweet potatoes and bell pepper on the left and blended on the right

Tips for Success

  • While you can boil or steam the sweet potatoes, I HIGHLY recommend you roast them. Magical things happen in the oven. Be sure to cook until they’re easily mashable with a fork.
  • Time saving tip: Roast the sweet potatoes and red bell pepper ahead of time! That way, it’s one less thing to do when it comes time to make the sauce and thus will take less than 5 minutes to whip up.

How to Cook Vegetables for Babies and Toddlers

How to serve this creamy sauce to babies and toddlers

You will love how versatile this sauce is!

  • Toss with pasta (large shapes work best for 6-8 month old babies)
  • Combine with cooked grains, like oatmeal, quinoa, and barley
  • Combine with lentils
  • Drizzle over cooked vegetables
  • Mix it into yogurt
  • Serve by itself – will be especially great if your baby is teething or ill. The sauce is pretty thick so it’s also perfect for spoon practice.

Sweet Potato Pasta Sauce

a close up shot of sweet potato sauce tossed with pasta and spinach

If planning to enjoy the sauce with pasta, here are some tips!

Be sure to reserve some pasta water. You may not need it, but it’ll come in handy if you want to thin out the sauce once it’s tossed with pasta.

Feel free to add whatever vegetables you wish. Frozen vegetables work great! So convenient and equally nutritious as the fresh ones. Pictured above – frozen chopped spinach

For an additional boost of iron and protein, you can add beans, chicken, beef, shrimp, etc.

While you can refrigerate leftovers once the pasta is tossed in the sauce, it tastes best with fresh cooked pasta. So I STRONGLY recommend combining enough pasta and sauce for one meal and reserving the rest of the sauce to enjoy in various ways throughout the week, as mentioned above.

For older children and adults, it will be even more scrumptious with cheese (especially parmesan). You can add a little bit for babies but do be mindful of sodium content.

Fresh herbs like cilantro and parsley will really brighten up the dish!

Frequently Asked Questions

Can I substitute sweet potatoes?

It is the main ingredient so I want to advise you to try the recipe as is. However, if unable, you can use canned (or homemade) pumpkin puree, roasted butternut squash, kabocha, or acorn squash. You may need to add more milk depending on how starchy your substitute is.

Which milk is best?

I personally like full fat cow’s milk or canned coconut milk for this. But you can certainly use any plant-based milk if there’s a dairy allergy.

Do I need to cook this sauce?

It depends on how you want to enjoy it. Warm it up if combining with pasta as the recipe suggests. Otherwise, you can eat it as soon as it’s blended. It’s tasty served cold, too.

Can babies eat raw tofu?

Yes! tofu that you find at the store actually has already been cooked. As long as it’s been pasteurized, it is safe. Having said that, if you want to err on the side of caution then you can certainly heat up the sauce and bring to room temperature before serving to your baby.

Should I be concerned about phytoestrogens in tofu?

Yes, tofu contains isoflavones, phytoestrogens that are similar in structure to hormone estrogens. However, they are NOT the same and behave differently in the body. While more research is needed, there’s evidence to suggest many benefits to incorporating soy-based products to your child’s diet. You can read more in this post.

How to store?

Transfer the sauce to an airtight container and keep in the fridge for up to 5 days. Reheat on the stove or in the microwave.

How to freeze?

Transfer to a freezer-safe bag or container and freeze for up to 3 months.
Alternatively, you can freeze in individual portions if planning to serve just to your baby. I love to use this tray!

Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!

5 from 16 votes

Creamy Sweet Potato Sauce

This baby and kid-friendly sweet potato sauce is EASY to whip up and can be enjoyed with pasta, grains, or as a dip for crackers and vegetables. It's great alternative to tomato-based sauces.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 16 (makes 4 cups)
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Ingredients 

  • 2 medium sweet potatoes (about 400g)
  • 1 medium red bell pepper
  • 14 ounce silken tofu
  • 1 cup full fat milk of choice
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cinnamon

Instructions 

  • Cook vegetables (do this in advance if able). Peel and chop the sweet potatoes into 1/2 inch pieces. Roughly chop the bell pepper into strips. Transfer to a baking sheet, toss with oil, and roast at 400f for 25-30 minutes until sweet potatoes are easily mashable with a fork. 
  • Add cooled vegetables to a food processor/blender. Add rest of the ingredients. Blend until smooth and creamy.

To enjoy as a pasta sauce

  • Cook pasta according to the package instructions.  Before draining, be sure to save at least 1 cup of pasta water. 
  • Pour sauce into a pan and heat for a couple of minutes over medium heat, stirring. Add vegetables of choice. Add pasta. Toss to combined and if necessary, add some pasta water to reach your desired sauce consistency. You want it to be creamy but thin enough to coat the pasta.
  • Enjoy with cheese (parmesan!) and fresh herbs like parsley, cilantro

Notes

Transfer the sauce to an airtight container and keep in the fridge for up to 5 days. Reheat on the stove or in the microwave. Freeze for up to 3 months.
For pasta: While you can refrigerate leftovers once the pasta is tossed in the sauce, it tastes best with fresh cooked pasta. So I STRONGLY recommend combining enough pasta and sauce for one meal and reserving the rest of the sauce to enjoy in various ways throughout the week, as mentioned above.

Nutrition

Calories: 51kcal | Carbohydrates: 8g | Protein: 2g | Fat: 1g | Sodium: 24mg | Calcium: 36mg
Like this recipe? Rate and comment below!

About Min

Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

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27 Comments

  1. l have fallen in love with your baby weaning recipes, will definitely try the sweet potato sauce!

    1. Aww it’s so encouraging and motivating for me to hear that! Thank you for being here and I hope you’ll enjoy this recipe among many other!!

  2. Do you think soaked, blended beans could be a substitute for the tofu? We try to avoid soy, but have severe tomato allergies.

  3. This is the first recipe I tried of yours and it was a hit! I froze a bunch of portions and have been using them over the last few weeks. My 1 year old loved it with orzo, as a steak dipping sauce, and by the spoonful!