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DIY Frozen Sweet Potato Waffle Meal Prep

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Forget the store-bought waffles, try my easy make-ahead sweet potato waffles!  These are packed with healthy fats and complex carbs to give you LASTING energy for the day (or your intense workout).


Ingredients for 6 waffles:

  • Wet
    • 1 cup (130g) sweet potato (peeled, cooked)
    • 2 eggs
    • 1/4 cup coconut oil
    • 3/4 cup unsweetened almond milk
  • Dry
    • 1 cup oat flour**
    • 1 teaspoon baking soda
    • 1 teaspoon baking powder
    • 1 teaspoon cinnamon (and/or nutmeg)
    • 1 teaspoon turmeric (optional)
  • coconut oil spray
  • Extras
    • crushed nuts
    • vanilla
    • chia seeds


Special utensils:

  • waffle iron
  • cooling/baking rack

(**) – instead of purchasing oat flour, place oatmeal into a blender and “grind” it into flour


  1. Set oven to 400F.
  2. Prepare sweet potatoes by either using leftover baked sweet potatoes, baby food or by steaming cubed pieces of sweet potatoes in a large pot using a steamer basket.  After about 20 minutes or so of steaming, they should be tender enough to easily pierce with a fork.  If you’re using baked sweet potato, remove the skin and allow them to cool to room temperature. Mash up the cooked sweet potatoes and then toss the remaining wet ingredients into the bowl with the sweet potato.  Stir and mix until the mixture is smooth and there are no visible large chunks of sweet potato.
  3. In a smaller bowl, mix together the ingredients for the dry ingredient items.
  4. Add the dry ingredients to the wet ingredients and mix it all together using a spatula.
  5. Fire up the waffle iron, spray it with coconut oil, then evenly distribute the batter onto the waffle iron.  If you want to personalize it, toss in some “Extras” before closing the lid on the waffle iron. Cook until desired readiness.  Repeat.
  6. Place the cooked waffles on a baking rack and bake them in the oven for about 8 minutes at 400F in order to firm up some.
  7. Allow the waffles to completely cool to room temperature before wrapping them individually in plastic wrap and storing them in the freezer.


Approximate macros for 1 of 6 waffles (without extras):

210 calories, 7g protein, 18g carbohydrates, 13g fat, 3g fiber, 1g sugar

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