Sweet Potato Waffles

4.91 from 97 votes

These sweet potato waffles are a simple low-carb breakfast idea. They are a great way to use up leftover sweet potatoes, and each waffle is only 80 calories

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These Sweet Potato Waffles turn leftover sweet potatoes into crispy little squares of heaven drizzled with maple syrup. The waffle recipe is a low-carb breakfast idea made with a healthy serving of vegetables from the sweet potatoes. It’s very similar to what I did with my popular Cauliflower Waffles but with a sweeter taste.

Close up of stack of sweet potato waffles served with two slices of oranges

These sweet potato waffles are such a great breakfast option that are low carb and low calories. They can easily be made gluten-free and ketogenic (keto) friendly. See my notes below for some easy swaps for these options. But in general, you’ll only need regular pantry items plus sweet potatoes to make these low carb waffles.

 Sweet potatoes health benefits

There are so many amazing health benefits of sweet potatoes. And lately I’ve been using them in lots of recipes to satisfy my craving for carbs since they have a low glycemic index. Here are 5 facts to answer the question of why are sweet potatoes healthy:

  1. Sweet potatoes are considered low on the glycemic index scale – that’s basically a ranking for carbs in food depending that how they affect blood sugar levels. If something has low glycemic index, it means it’s more slowly digested. So I always love including carbs like sweet potatoes in my recipes.
  2. Sweet potatoes are high in both vitamin C and beta-carotene which means they help boost your immunity.
  3. Because of their high fiber content, sweet potatoes help to prevent constipation and promote regularity for a healthy digestive tract.
  4. One medium baked sweet potato with skin has only 103 calories.
  5. They may help support weight loss. About 12% of the starch in sweet potatoes is resistant starch. This is a fiber-like substance your body doesn’t digest, which was found to actually help burn fat after a meal.

How to cook sweet potatoes

This recipe for low carb waffles is best if you have some leftover sweet potatoes, especially after Thanksgiving. But if you don’t, you’ll need to cook them. You can cook the sweet potatoes by boiling on the stovetop, roasting in the oven, or baking in the microwave. Here are the three methods in more detail.

  • Boiling on Stovetop: Peel the sweet potatoes and cut into chunks. Place in a saucepan large enough to fit the sweet potatoes and cover with boiling water. Boil until fork tender, about 15 minutes.
  • Roast in Oven: Preheat the oven to 400°F. Pierce the sweet potato all over with a fork, then wrap it in aluminum foil. Place it on the oven rack or on a baking sheet and bake until fork tender, about 45-60 minutes.
  • Bake in Microwave: Pierce the sweet potato with a fork to make sure it doesn’t explode. Dampen a paper towel and place the sweet potato on the damp towel on the microwave plate. Microwave on high for 4 minutes. Then check that the sweet potato is fork tender, and continue microwaving in 30-60 second increments until it is cooked.

How to make sweet potato waffles

After you cook the sweet potato, transfer it to a food processor and add the remaining ingredients. You want to blend it until the sweet potato is completely combined. You’ll get a beautiful orange-colored batter for the sweet potato waffles. Then the batter is ready for the waffle machine!

Batter for sweet potato waffles made in a food processor or blender

Heat the waffle iron to medium-high heat, grease it with cooking spray and cook for about 4-7 minutes. The cooking time will depend on your waffle machine. When they’re crispy and cooked through, cool them slightly on a wire rack before enjoy.

Sweet potato waffles cooling on a wire rack after getting cooked

Finish off the waffles with some whipped cream, maple syrup and pecans. I can’t believe they’re low carb waffles. And I can’t believe that each one is only 80 calories. Definitely room for two waffles and definitely room to dress up these waffles. The great thing is you can serve them sweet like I did, or you can even top them off with some fried or scrambled eggs – delicious both ways!

Sweet potato waffles stack with whipped coconut cream and pecans on top with a side of oranges. Next to the plate

More Sweet Potato Breakfast Recipes

If you’ve tried this healthy-ish feelgood Sweet Potato Waffles recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Sweet Potato Waffles

These sweet potato waffles are a simple low-carb breakfast idea. They are a great way to use up leftover sweet potatoes, and each waffle is only 80 calories
4.9 from 97 votes
Servings 4 servings
Course Breakfast
Calories 161
Prep Time 10 mins
Cook Time 5 mins
Total Time 10 mins



  • Set waffle iron to preheat.
  • Combine cooked sweet potatoes and oats in a blender. Blend until well combined.
  • Pour egg and milk into the blender on top of the sweet potato and oats mixture. Blend until well combined, and add the rest of ingredients. Blend until fully pureed.
  • Spray waffle iron with cooking spray. Pour ⅓ cup batter into waffle iron. Cook for 4-7 minutes. Let waffles cool on a baking rack.
  • Serve with whipped cream, maple syrup and pecans, if desired.



Recipe: This recipe was adapted from Cooking Light 
Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
Make Ahead Tips: You can make the batter up to 2 days in advance and have it ready to go to make waffles. 
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
  • Any variety milk works well in this recipe. Feel free to keep it dairy-free with almond milk or coconut milk or use regular milk if you prefer.
  • To make it gluten-free, replace the all purpose or whole wheat flour with 2 cups of gluten-free oats .
  • To make it keto-friendly, substitute the flour and oats for almond flour.
  • To use what you have on-hand, you can actually make these using leftover sweet potato casserole or any other type of sweet potatoes you have. They will also work well with pumpkin puree! 
Equipment: I use my Cuisinart 5-in-1 Griddler. It’s great and has so many uses!
Nutrition: Please note that the nutrition label provided is an estimate only. It will vary based on the specific ingredients used. The serving size is approximately two waffles.


Calories: 161kcal, Carbohydrates: 26g, Protein: 6g, Fat: 3g, Cholesterol: 81mg, Sodium: 237mg, Potassium: 319mg, Fiber: 2g, Sugar: 1g, Vitamin A: 4730IU, Vitamin C: 0.7mg, Calcium: 124mg, Iron: 1.8mg

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Close up of stack of sweet potato waffles served with two slices of oranges

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  1. :These are out of this world!! Even my family who doesn’t enjoy sweet potatoes loved these. It’s my favorite go to waaffle recipe now. Unbelievably moist, and balanced taste with a slightly crispy exterior.

  2. The results were excellent after I made a few adjustments. The oats and sweet potato were much too thick to puree in my blender, so I added the eggs and milk right away. Also, I needed another half cup the amount of milk to blend in the rest of the ingredients. Even then I had to use my spatula to ensure that everything got blended. I ate them with orange marmalade.

  3. These are amazing. I don’t understand the comment about them not turning out. I made sure I measured 3/4C of sweet potato rather than a large one. I added a T of Splenda and a t of vanilla. The orange zest was perfect. These could be served at brekkie, lunch, a side at dinner or dessert. I was skeptical when my husband found the recipe and forwarded it to me. These were the first ones I made in my new waffle iron, a gift for Mother’s Day from my kids. Perfect!

  4. Terrible recipe. The middle doesn’t cook well and all the batter stayed stuck on both sides of the waffle iron. It just made a huge mess in my kitchen. I waisted time, effort and my sunday morning….

    1. I’m so sorry to hear it turned out that way. I would suggest adding more all-purpose flour, so it is not too wet/ doesn’t stick to the waffle iron.

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