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How Sweet It Is: 6 Sweet Potato Recipes
SHAREThe Jeremy Lin of the vegetable world, the sweet potato has the nutritional profile of a superstar. It's packed with dietary fiber, complex carbohydrates, vitamin A, vitamin C, calcium and iron. It provides hunger control, energy and it tastes great!
The sweet potato is also extremely versatile: it can be cooked to taste sweet or savory and it's only about 100 calories per cup. Try these recipes and add sweet potato power to your diet.
1/
Sweet Potato
Pancakes/Waffles
What better way to start the day than a plate of sweet potato pancakes?
This breakfast of champions will fuel your day and leave you licking your plate!
Ingredients
- 150 grams Sweet Potato, mashed
- 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n' cream)
- 3 Egg Whites
- 1/4 cup chopped Walnuts (optional)
- 1/2 tsp Baking Soda
- 1/2 tsp Nutmeg
- 1 tbsp Cinnamon
Directions
- In a large bowl, mix all ingredients until smooth.
- Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
- Serve with cinnamon and sugar free syrup.
Nutrition Facts
Serving Size (Without Walnuts)
Serving Size (Without Walnuts)
Amount per serving
Calories 309
Total Fat1g
Total Carb35g
Protein40g
2/
Bacon 'n Cheese
Sweet Potato
This meal is quick, easy and a great way to refuel after a grueling workout!
Ingredients
- 1 medium baked Sweet Potato
- 1/2 cup Cottage Cheese
- 2 tbsp Low-Fat Mozzarella Cheese, shredded
- 2 slices Turkey Bacon (cut into small pieces)
- 1 tbsp crushed Red Pepper
- chopped Broccoli, to garnish
Directions
- Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper.
- Microwave for 1.5-2 minutes, or until cheese is melted.
Nutrition Facts
Serving Size (1)
Serving Size (1)
Amount per serving
Calories 296
Total Fat4g
Total Carb40g
Protein25g
3/
Sweet and Spicy
Sweet Potato Soup
This modified Rachel Ray recipe is flavorful, clean and filling. Yum Yum!
Ingredients
- 2 medium Carrots, peeled
- 2 stalks Celery
- 1 large Onion, peeled and halved
- 3 tbsp Enchilada Sauce
- 2 cloves Garlic, chopped
- Salt and Black Pepper
- 1 Bay Leaf
- 5 cups Chicken Stock
- 1 large baked Sweet Potato, cubed
- Fat free Greek Yogurt for garnish
Directions
- Heat a soup pot over medium-high heat and spray with Olive Oil Pam.
- Add carrots, celery and onion and cook for 5 minutes.
- Add the garlic, chipotle, and enchilada sauce and stir to combine.
- Stir in salt, pepper and a bay leaf and cook for 1 minute.
- Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes.
- Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through.
- Garnish with dollop of Greek yogurt.
Nutrition Facts
Serving Size (5)
Serving Size (5)
Amount per serving
Calories 207
Total Fat3g
Total Carb15g
Protein30g
4/
Sweet Potato
Fries/Chips
Sweet potato chips/fries make a great side dish. I like to top them with cinnamon, nutmeg, and Splenda for a sweet version, or Cajun seasoning, salt and pepper for savory.
Here is the basic recipe -- season as you please.
Ingredients
- 16 oz Sweet Potatoes
- Choice of seasonings
Directions
- Preheat oven to 425.
- Cut up sweet potatoes (fries, wedges, whatever you prefer).
- Season and spray pan and sweet potatoes with Olive Oil Pam.
- Bake for 15-20 minutes or until golden brown.
Nutrition Facts
Serving Size (4)
Serving Size (4)
Amount per serving
Calories 109
Total Fat1g
Total Carb23g
Protein2g
5/
Sweet Potato
Stir Fry
After doing some research and experimentation with purple sweet potatoes, I found they are not quite as sweet as orange sweet potatoes, but are great for more savory dishes, like stir fry.
Their purple skin also makes them a great source of antioxidants and adds some fun and color to your food.
Ingredients
- 4 oz Pork Chop
- 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick
- 1 cup cut Cabbage (I like purple, for the color)
- 1/2 cup Cauliflower (again, purple)
- 1/2 cup Broccoli
- Salt and Pepper, to taste
Directions
- Place sweet potatoes in oven at 425 for 15 minutes.
- Meanwhile, cook pork chop on medium heat until done.
- Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper.
Nutrition Facts
Serving Size (1)
Serving Size (1)
Amount per serving
Calories 296
Total Fat4g
Total Carb30g
Protein35g
6/
Sweet Potato
Bread
This bread recipe is good for both the body and the soul. Enjoy!
Ingredients
- 8 oz mashed Sweet Potato, without skin
- 2 scoops Vanilla Whey
- 1 cup Oat Bran
- 2 Egg Whites
- 2 tbsp Milk
- 1/4 cup chopped Walnuts (optional)
- 1/2 cup Splenda
- 1 tsp Nutmeg
- 1 tsp Vanilla
- 1 Tbsp Cinnamon
Directions
- Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam.
- Mix whey and oat bran into medium bowl.
- Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
- Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes.
- Cool bread in pan on rack 15 minutes.
Nutrition Facts
Serving Size (8)
Serving Size (8)
Amount per serving
Calories 89
Total Fat1g
Total Carb14g
Protein8g
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- ht: 5'9"
- wt: 180 lbs
- bf: 15.0%
- Body Stats
- ht: 5'2"
- wt: 139 lbs
- bf: 21.8%
- Body Stats
- ht: 5'6"
- wt: 125 lbs
- bf: 19.8%
wrestingchamp
I am for sure going to try the pancakes! I've had the fires before...they taste better than regular fries to me...I do have a sweet tooth!
- Body Stats
- ht: 5'4"
- wt: 180 lbs
- bf: 13.0%
- Body Stats
- ht: 6'0"
- wt: 182 lbs
- bf: 8.2%
- Body Stats
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- wt: 185 lbs
GochaG
A favourite of mine is simply boiled sweet potato, mashed or in chunks, with some ground pepper lemon juice. Luuuurrrvvvlllyyyy
- Body Stats
- ht: 5'8"
- wt: 150.5 lbs
- Body Stats
- ht: 6'1"
- wt: 180 lbs
- bf: 9.0%
- Body Stats
- ht: 5'4"
- wt: 140 lbs
- bf: 29.6%
- Body Stats
- ht: 5'9"
- wt: 123.8 lbs
- bf: 12.7%
- Body Stats
- ht: 5'6"
- wt: 170 lbs
- bf: 7.0%
- Body Stats
- ht: 5'7"
- wt: 135 lbs
- bf: 18.0%
- Body Stats
- ht: 5'8"
- wt: 144.2 lbs
- bf: 75.0%
- Body Stats
- ht: 5'7"
- wt: 157 lbs
- bf: 24.0%
kfeliberty
Awesome! Can't wait to try the pancakes. Quick question though... What is the serving size and how many does this recipe make? The nutrition facts look great, but is that for the whole batch? thanks!
- Body Stats
- ht: 6'1"
- wt: 214 lbs
- bf: 11.0%
- Body Stats
- ht: 5'7"
- wt: 135 lbs
- bf: 18.0%
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- ht: 5'5"
- wt: 220 lbs
- bf: 25.0%
tmolsson
that pancake/waffle recipe looks amazing-- will do. and sweet potato fries are a weekly favorite; it feels like i'm doing bad, but.. not really. i prefer their taste now, anyways.
- Body Stats
- ht: 5'9"
- wt: 178 lbs
- bf: 10.6%
- Body Stats
- ht: 6'2"
- wt: 220 lbs
- bf: 12.0%
- Body Stats
- ht: 5'10"
- wt: 163 lbs
- Body Stats
- ht: 5'0"
- wt: 91 lbs
- bf: 15.0%
- Body Stats
- ht: 5'7"
- wt: 176 lbs
- bf: 30.0%
- Body Stats
- ht: 5'7"
- wt: 176 lbs
- bf: 30.0%
jaybanda
Amazing !!! I wanna leave the office right now and try out all of these recipes !! Thanks !
- Body Stats
- ht: 5'7"
- wt: 143.88 lbs
- bf: 12.9%
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