Foodie Friday

Healthy Recipe of the Week

Sweet Potato Pancakes or Waffles

You choose!

Image source: Tufts University Health & Nutrition Letter


  • 1/2 cup Whole Wheat Flour
  • 1 teaspoon Baking Powder
  • 1/4 teaspoon Salt
  • 1/2 teaspoon Ground Cinnamon
  • 1 Egg
  • 1 cup Low-Fat 1% Milk (or milk of choice)
  • 2 tablespoon Light Brown Sugar
  • 2 teaspoons Canola Oil (may be substituted for coconut oil)
  • 1 teaspoon Vanilla Extract
  • 2 Bananas (sliced)
  • 1/4 cup Maple Syrup (warmed)
  • 2 tablespoons Walnuts, Pecans, Almonds, or Hazelnuts (chopped)
  • 1/4 cup Non-Fat, Plain Greek Yogurt
  • 3/4 cup Cooked Sweet Potato (mashed)


In a large bowl, whisk the flour, baking powder, salt, and cinnamon until blended. In a medium bowl, whisk egg, mashed sweet potato, milk, brown sugar, oil, and vanilla extract until smooth. Add wet ingredients to dry ingredients. Mix with a rubber spatula until blended.

To make pancakesCoat a large non-stick skillet or griddle with cooking spray and heat over medium heat. Spoon about 1/4 cup of batter for each pancake into the skillet. Cook until bottoms have browned and small bubbles form on top (about 3 minutes). Flip and cook until pancakes are browned and cooked thoroughly (about 2 minutes). *Adjust heat as necessary for even browning.

To make wafflesCoat a waffle iron with cooking spray. Heat iron. Spoon enough batter to cover 3/4 of the surface of each section. Close iron and cook until waffles are crisp and golden brown (about 4 to 5 minutes).

To serve, top pancakes or waffles with bananas (or blueberries), warmed maple syrup, and a sprinkling of chopped nuts of choice. Accompany with Greek yogurt.

Yield: 4 servings (3 pancakes each).

Tip: To cook sweet potatoes in the microwave, scrub them and pat dry. Prick in several places with a fork. Wrap individually with paper towels. Microwave at High, 5 to 8 minutes for one (1) potato, 10 to 12 minutes for two (2) potatoes, or 15 to 20 minutes for four (4) potatoes. *If microwave does not have a turntable, turn sweet potato(es) over midway through cooking. Let stand for 5 minutes to cool. Make a slit in each potato and scoop out the flesh.

Leftovers? Wrap pancakes or waffles in plastic wrap or a zip-close food bag and refrigerate for up to two (2) days or freeze for up to one (1) month. Reheat in toaster or toaster oven.

Nutrition Information

Per serving: 330 Calories; 7g Total Fat; 1g Saturated Fat; 60mg Cholesterol; 360mg Sodium; 59g Carbohydrates; 6g Fiber; 31g Sugars; 9g Protein; 200% Vitamin A


Tufts University. (2020, February 13). Sweet potato pancakes & waffles. Health & Nutrition Letter: Your Guide to Living Healthier Longer.

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