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Caveman Chicken Waffles & Sweet Potato

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 278
Protein 38g
Fat 7g
Carbs 17g
Total Time 20 minutes

I’m not the biggest history buff but I do have a wicked imagination.  I imagine that if waffle irons existed back in prehistoric times, the cavemen would mash everything into a bowl and throw it on the waffle iron.  No sides.  No fancy salads.  Just delicious fuel in a singular dish.

This is another take on my chicken and sweet potato patties I made a while back.  The good thing about making them this way is that they will hold together much easier AND are more portable.  These waffles are a great way to get in a variety of macronutrients in a “go-to” size.

Read my notes in the Steps section – there are some helpful hints to ensuring that each bite is delicious, flavorful and not dry #strugglechicken!

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Caveman Chicken Waffles & Sweet Potato

Ingredients

Caveman Sweet Potato and chicken WafflesIngredients for 4 large waffles

  • 1 1/4 lb raw, boneless chicken breast
    • Substitutes: ground chicken breast; ground turkey; raw chicken thighs
  • 300g cooked sweet potato (1 large sweet potato)
  • 2 teaspoons garlic powder
  • 2 teaspoons smoked paprika
  • 1/3 cup green onion (or more to taste)
  • 1 large egg, lightly beaten
  • 1 tablespoon favorite hot sauce (or more/less to taste)
  • 4 tablespoons fine almond flour
    • Substitute: coconut flour; almond meal; gluten free bread crumbs
  • olive oil spray
  • Garnish ideas:
    • maple syrup (to keep it paleo)
    • raw honey or agave
    • low-calorie BBQ sauce
Steps
  1. Set oven to 420F (216C).
  2. Add the raw chicken breast to a food processor and blend until minced, about 1 minute or less.  Note: this is a VERY lean recipe so if you overcook it, it will be dry.  If you are not as concerned about fat calories, you can do half chicken breast and half chicken thighs, or you can add a tablespoon of olive oil to the mixture.
  3. Place a raw sweet potato in a microwave safe bowl and add about 4 tablespoons of water.  Poke some holes in the sweet potato using a fork (or knife), then cover and microwave for 6 to 8 minutes, or until soft.  Slice open the sweet potato and flake out the flesh with a fork/spoon and allow to cool to about room temperature.  To speed this along you can add the flesh to a separate bowl/plate and set in the fridge.
  4. Mix together the chicken, cooled sweet potato and remaining ingredients in a large bowl.  If the batter is too lose, simply add tablespoons of almond flour until it thickens up.  Alternatively, if it is too thick, add a few tablespoons of water.
  5. Fire up the waffle iron and spray it with some olive oil and add the batter.  Depending on the size of your waffle iron, you may need to do this in batches.  Do NOT overstuff the waffle iron.  Close and cook for 4 to 6 minutes, or until the edges are golden brown and crispy.
  6. Place the waffles on a baking sheet lined with parchment (or a baking rack) and bake for 6 to 8 minutes to ensure the inside has fully cooked.  Be careful NOT to overcook the waffles – they will be dry if so.  To help, I suggest breaking off a corner of the waffle after it comes from the waffle iron to better understand how much more time it may need in the oven.  Anywhere from 4 minutes to 8 minutes should be sufficient.
  7. Garnish and enjoy warm! Individually wrap these and store in the fridge for up to 4 days (or the freezer for about 1 month and defrost in the fridge).  Reheat these in the microwave or toaster oven each morning, evening or after a workout.

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Calories
278
Protein
38g
Fat
7g
Carbs
17g
Sodium
-
Fiber
3g
Sugar
5g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.