How to make healthy sweet potato pancakes for the whole family. This is a delicious recipe for pregnancy, postpartum, baby led weaning, children, everyone else in the family too! If you enjoy these as BLW sweet potato pancakes, be sure to share this post with your mommy friends.
Healthy Sweet Potato Pancakes Ingredients
Everything you need to make these healthy and delicious sweet potato pancakes:
- Whole Wheat Flour: Or any other flour you like such as all-purpose flour, or a 1:1 gluten-free all-purpose flour.
- Brown Sugar: I love using organic brown cane sugar.
- Baking Powder: Fresh baking powder if the secret to fluffy pancakes!
- Salt: I love using pink salt as it’s sweeter than other salts but still salty.
- Cinnamon: Adds a warm fall flavor that pairs perfectly with sweet potato for any morning!
- Milk: Any choice of milk or a dairy alternative milk.
- Cooked Sweet Potato: This will be blended with the other wet ingredients to make perfectly mixed sweet potato pancakes.
- Egg or Banana: Using one of these will bind the ingredients and help hold together the pancakes while they cook.
- Melted Butter: Enhances the flavor of these sweet and warm pancakes.
How to Cook Sweet Potato Pancakes
To cook soft, golden, and caramelized sweet potatoes, follow the following steps:
- Set the oven to 450°
- Poke holes around the sweet potato with a fork
- Put the sweet potato on a baking sheet
- Bake for 50-55 minutes
Are Sweet Potato Pancakes Healthy?
Sweet potato pancakes can certainly be a healthy and whole foods-based meal!
Sweet Potatoes are are rich in vitamin A which is necessary for fat absorption. Fats like omega 3 and omega 6 are needed for brain development and are crucial for forming compounds in our bodies that increase immune response, reduce your risk of cardiovascular disease and secondary prevention of other chronic diseases.
Eggs are a fantastic source of protein, choline, cholesterol, lutein, and zeaxanthin. Lutein and zeaxanthin protect photoreceptors by absorbing blue light and deactivating free radicals that can otherwise lead to oxidative stress, inflammation, and damage to the eyes. Learn more in How to Protect Your Toddler’s Visual Health.
Bananas are a rich source of potassium which helps maintain normal levels of fluid inside our cells. Further, potassium helps muscles contact and supports normal blood pressure.
Organic maple syrup is high is antioxidants and contains nutrients like riboflavin, zinc, magnesium, calcium, and potassium. Antioxidants protect and repair your cells from oxidative damage which is believed to increase aging and many diseases.
Agave nectar is an alternative to maple syrup with a low glycemic index which can be beneficial if you have gestational diabetes mellitus or diabetes. Further, agave contains vitamin B6 which plays a role in how your body breaks down foods including proteins and carbohydrates.
Whole wheat flour is made by grinding entire wheat kernels into a power. Thus, whole wheat flour is considered healthier than all-purpose flour. Further, whole wheat flour is a good source of protein, fiber, and a variety of vitamins and minerals including B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals.
Overall, sweet potato pancakes can be made healthy and suited to your dietary needs! On the other hand, they can be made less healthy too.
What Do Sweet Potato Pancakes Taste Like?
These sweet potato pancakes are sweet, warm, and soft with a hint of pink salt and cinnamon. Additionally, if you use banana instead of egg, there will also be a hint of banana which pairs so nicely with the sweet potato but does not overpower the taste of the sweet potato.
How to Make Fluffy, Healthy Sweet Potato Pancakes
How to make sweet potato pancakes for the whole family.
These are even fantastic is your baby has started solids and you do baby led weaning sometimes!
Healthy Sweet Potato Pancakes:
- Prep time: 8-10 minutes
- Cook time: 10-15 minutes
- Total time: 18-25 minutes
- Yield: 10 pancakes
Ingredients:
- 1 ¼ cups of whole wheat flour
- 1 tablespoon of brown cane sugar
- 2 ½ teaspoons of baking powder
- ¼ teaspoon of pink salt
- 1 teaspoon of cinnamon
- 1 cup of milk
- ½ cup of cooked sweet potato
- 1 large egg or ¼ cup of ripe banana
- 2 tablespoons of melted butter
Healthy Sweet Potato Pancakes Instructions:
- In a large bowl, mix the whole wheat flour, brown sugar, baking powder, pink salt, and cinnamon. Stir to combine.
- In a blender, combine all the wet ingredients including milk, cooked sweet potato (remove the skin first), egg (or banana), and melted butter. Blend until smooth.
- Pour the wet ingredients into the large bowl of dry ingredients and mix until combined.
- Over medium heat, grease a nonstick skillet and pour about ¼ cup of batter for each pancake at a time. Once you see some bubbles forming, flip and cook the other side for another minute or two.
- Once the batter is used up and you have made your pancakes, serve with butter and maple syrup.
We have the Nutribullet blender which is perfect for making one serving of this recipe or a protein smoothie! However, if you want to double this recipe or have the ability to make a couple servings of a protein smoothie, I recommend checking out the Hamilton Beach Blender. The Hamilton Beach Blender has a capacity of 40 fluid ounces and multiple blending speeds for only about $40!
Nutrition Facts (approximate nutrition facts per pancake)
- Sodium: 83.5mg
- Trans fat: 0g
- Protein: 3.2g
- Calories: 109
- Fat: 3.4g
- Carbohydrates: 16.7g
- Cholesterol: 26.7mg
- Sugar: 2.5g
- Saturates fat: 1.9g
- Fiber: 0.8g
Questions or Comments?
If you have any questions or comments, please leave them below👇🏻
Talk soon, mama!
– Katelyn Lauren
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DISCLAIMER: This post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding you or your baby’s health. Please read my Medical Disclaimer for more info
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