Tag Archives: Meal Prep

Loaded Sweet Potato Breakfast Waffle

Crispy sweet potato breakfast waffle topped with avocado, fried egg, and chile crisp for a high-protein, high-fibre breakfast.

These Loaded Sweet Potato Breakfast Waffles were born out of a viral Instagram fail. For weeks, I kept seeing videos of people layering cheese and mashed sweet potato in a waffle iron and pulling out perfectly crispy, golden waffles. They looked so good that I couldn’t resist trying it for myself.

Unfortunately, my results looked nothing like the videos. Instead of crispy perfection, I ended up with a greasy, sticky mess welded to my waffle iron. Most people would have accepted defeat and moved on. I became slightly obsessed with figuring out why it wasn’t working. Some people would call it stubbornness. I prefer to think of it as perseverance.

After a few rounds of trial and error, I realized the problem was moisture. Roasting a whole sweet potato leaves too much water trapped inside. By cutting the sweet potato into cubes before roasting, I was able to drive off excess moisture and create a mixture that actually waffles beautifully. A little cheddar, Parmesan, and an egg for binding transformed the failed trend into something genuinely delicious.

Hand cutting peeled sweet potato into cubes on a wooden cutting board for sweet potato breakfast waffles.

The result is a crispy, savoury breakfast waffle that’s packed with 18 grams of protein and 7 grams of fibre. And even more importantly, it tastes far better than the viral version that inspired it. Topped with avocado, a fried egg, and a drizzle of chile crisp (I’m addicted to this brand!) , it’s the kind of breakfast that keeps you full for hours while still feeling like a treat.

Keys to Success when making Loaded Sweet Potato Breakfast Waffles

  • 1. Roast Sweet Potato Cubes, Not a Whole Sweet Potato. This is the secret to getting these waffles to work. Roasting a whole sweet potato traps too much moisture, which can lead to soggy waffles that stick to the waffle iron. Cutting the sweet potato into small cubes before roasting exposes more surface area to the oven heat, resulting in a drier mash and a crispier waffle.
  • 2. Don’t Skip the Egg The egg acts as a binder, helping the waffles hold together when they’re removed from the waffle iron. Without it, the mixture can be fragile and more likely to fall apart.
  • 3. Use Freshly Grated Cheese Pre-shredded cheese contains anti-caking agents that can affect how smoothly it melts. Grating your own cheddar and Parmesan gives the waffles better flavour and texture.
  • 4. Let the Waffle Iron Do Its Job Resist the urge to peek too early. Opening the waffle iron before the waffles have had time to crisp can cause them to tear or stick. Wait until steam has mostly subsided and the exterior is deeply golden before lifting the lid.
  • 5. Use a Measuring Scoop A â…“-cup scoop ensures waffles of a consistent size and thickness. This helps them cook evenly and makes it easier to predict cooking times.
  • 6. Serve Immediately These waffles are at their absolute best straight from the waffle iron when the exterior is crisp and the cheese is still warm. Top with avocado, a fried egg, and a drizzle of chile crisp for the ultimate breakfast.
  • 7. Make Extra for Meal Prep The waffles reheat surprisingly well in a toaster oven or air fryer. Make a double batch and freeze extras for quick weekday breakfasts.

Loaded Sweet Potato Breakfast Waffles

Looking for a breakfast that actually keeps you full? With 18 grams of protein and 7 grams of fibre per serving, these Loaded Sweet Potato Breakfast Waffles are as nourishing as they are delicious. Roasted sweet potatoes, cheese and eggs are transformed into crispy golden waffles, then topped with avocado, a fried egg and a drizzle of chile crisp.
Servings 4
Calories 449 kcal

Equipment

  • waffle iron
  • kitchen tongs
  • wire cooling rack
  • 10-12-inch nonstick skillet

Ingredients
  

Waffles

  • 400 grams peeled sweet potato, (about 1 large sweet potato), cut into 1-inch chunks
  • 2 teaspoons olive oil or avocado oil
  • 1/2 teaspoon Diamond Crystal Kosher salt, or 1/4 teaspoon Morton's Kosher salt
  • 120 grams marble or sharp cheddar cheese, grated, (about 1 1/4 cups)
  • 30 grams Parmesan cheese, grated, (about 1/3 cup)
  • 1 large egg, lightly beaten

Eggs

  • 4 large eggs
  • 2 teaspoons butter, or avocado oil

Avocado

  • 1 large ripe avocado
  • 1 small lime
  • 1/2 teaspoon Diamond Crystal Kosher salt, or 1/4 teaspoon Morton's Kosher salt

Garnish

Instructions
 

Sweet Potato Waffles

  • Preheat oven to 400°F. Line a baking sheet with parchment paper.
  • Spread sweet potato cubes on the baking sheet. Drizzle with oil, sprinkle with salt and toss to coat.
  • Roast for 20 minutes. Stir the potatoes and continue roasting for 10–15 minutes, until golden and fork-tender.
  • Let cool for 5–10 minutes before mashing.
    The sweet potatoes can be roasted up to 1 day ahead and stored covered in the refrigerator.
  • Place sweet potatoes in large mixing bowl. Using a potato masher or fork, mash the sweet potatoes until mostly smooth with a few small lumps remaining.
  • Add the grated marble cheese, Parmesan, and egg. Mix until well combined.
  • Preheat waffle iron to medium-low setting. Spray or brush waffle iron with Pam or vegetable oil.
  • Place 1/3 cup waffle mix into each section of waffle iron. Close lid and cook for 3 minutes. Gently lift lid and check degree of doneness. Waffle should be deeply golden brown. Using tongs, gently lift waffles from iron and place on wire cooling rack.
    The waffles may stick slightly when you first try to lift them. Don’t force them. Continue cooking for another 30–60 seconds and try again. Once properly browned, they will release easily from the waffle iron.
  • Transfer to a wire rack rather than a plate to maintain crispness.

Avocado Topping

  • Cut avocado in half, around the pit. Open and carefully remove pit. Peel both halves of avocado and cut each half into 6 thin wedges. Place avocado on plate, and squeeze juice of 1 lime over them. Sprinkle with salt.

Fried Eggs

  • Place skillet over medium heat. Add oil or butter. Crack each egg into a small bowl, then carefully slide into the skillet. This gentle handling ensures yolks do not break.
  • Sprinkle eggs with salt. Turn heat down to low and cover pan with lid or a baking sheet. This will trap steam and help egg whites cook faster. Cook until the whites are set but the yolks are still runny, about 2–3 minutes.

Assembly

  • Place a sweet potato waffle on each plate. Top with avocado slices and a fried egg. Drizzle with chile crisp, if using.
    For a sweet-and-spicy variation, drizzle with hot honey instead of chile crisp.

Nutrition

Calories: 449kcalCarbohydrates: 28gProtein: 20gFat: 30gSaturated Fat: 12gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 273mgSodium: 1167mgPotassium: 721mgFiber: 7gSugar: 5gVitamin A: 15034IUVitamin C: 15mgCalcium: 379mgIron: 2mg
Tried this recipe?Let us know how it was!

Green Goddess Salad (and meal prep for a reset)

Happy New Year. Yes, I realize that we are already a week into the new year, but I practice slow January. (not to be confused with dry January 😉). I have difficulty with transitions. I do not rush into the new year filled with goals and resolutions. I like to ease my way, gently, into the new year.

Cookie month (or December, as the Muggles like to call it) was glorious. I was in my happy place baking over 12 different kinds of cookies. If you follow me on Instagram, you likely saw this video of how I packaged them up for giving away. I love packaging and designing labels almost as much as I love baking and gifting them.

By the beginning of January, I was convinced that my body was comprised of 100% cookie. I always need a reset at this time of year. To remind myself to practice mindful eating and set myself up for success, I like to do meal prep. I fill my fridge with prepared lean proteins (poached chicken breasts, jammy eggs), washed lettuce and other veggies, a jar of delicious homemade salad dressing and some spiced pita chips (we’re not monsters here, we still need crunch).

These ingredients are good in the fridge for 4-5 days, so I always have a quick and healthy lunch or dinner ready without having to think about it. In the recipe I provided, I presented it as a salad for 4-6 people, but it’s a great way to meal prep and fill your fridge for the week too.

If I’m roasting or grilling chicken, I prefer thighs, but chicken breasts are very delicious and moist if you poach them. It’s a method that most people don’t consider. Place skinless boneless breasts in a pot and cover with water. Bring to a boil and skim the foam off the top. Turn heat down to a simmer and add onions, carrots, celery, parsley, salt and pepper and simmer for 20-30 minutes, until they reach an internal temperature of 120°F. Then leave them in the poaching liquid in the fridge to chill. The chicken breasts absorb all that flavourful liquid and they are super moist.

For perfect “jammy” eggs bring a pot of water to a boil, gently lower eggs into water (I love this tool for that task). Boil for exactly 7 minutes and then remove and submerge in an ice water bath to stop the cooking and chill. If jammy eggs are not your jam, 11 minutes will give you hard boiled. Cooked eggs, keep well in their shell for about 5-6 days. The yolks in these eggs were not photoshopped! They are really this vibrant orange hue. I buy them at Farm Boy. I have been told that the colour comes from marigold and other plants that contain the pigment xanthophyll in the feed of the chickens.

The Green Goddess dressing recipe is from Mandy’s Gourmet Salads cookbook. Basil, parsley and tarragon contribute their verdant tones to create a gorgeous emerald green dressing. My regular house dressing is just a simple vinaigrette, but this is a nice change and feels special. It comes together in the blender in less than a minute.

All salads need some crunch element. I’m all about texture. Croutons or nuts are great, but why not make some spiced pita chips. They keep well for at least 2 weeks in an airtight container. I spiced mine with za’atar and sumac. You can find za’atar in many supermarkets or make your own with this recipe. I find sumac at Bulk Barn.

Click here to print recipe for Green Goddess Salad.

Brassica Grain Bowl

While this is ostensibly a post about a Brassica Grain Bowl, what I really want to tell you about is a new habit I have adopted. If you are a friend of my daughter, you know not to call her on a Sunday afternoon. That’s when she does her weekly meal prep. She chops, roasts and steams various vegetables and grains and fills her fridge with the component parts she will need for healthy meals all week long. That way, when she gets home from work, she is less likely to call a glass of wine and a bag of chips dinner, as her mother has been known to occasionally do, 
At some point, many children’s intelligence surpasses their parents and they start teaching us. I have decided to take a page out of my daughter’s book and start doing some weekly meal prep, so that my occasional solitary meals will be a bit healthier.

At the beginning of the week I fill a big zip-loc bag with chopped raw vegetables. My blend includes raw broccoli, brussels sprouts, kale and sugar snap peas.
Shredding Brussels sprouts is admittedly a fiddly task. Do it by hand to work on your knife skills or go ahead an bust out the Cuisinart.

All this chopping takes time. I binge-watch something addictive on Netflix. This month I’m watching Offspring. Shot in Australia, I have become smitten with the protagonist, Dr. Nina Proudman, a slightly neurotic and very funny OBGYN. She is a rockstar in the operating room, but not so skilled in her lovelife. The series showcases her two siblings and parents. While I would not call them dysfunctional, they are decidedly eccentric and unconventional. Good luck watching just one episode! Completely addictive.

This raw veggie mix makes a great base for a grain bowl, an excellent slaw to accompany roast chicken, a delicious stuffer for Tuesday fish tacos, and a perfect foundation for some shredded chicken for lunch. You can sauté it in butter or olive oil and garlic and serve it as a side dish.

After I chop the vegetables, I cook up one or two kinds of grains or some brown rice. I love farro, barley and I’ve really been into wheat berries lately. I adore their chewy texture and nutty flavour. If you like quinoa, go ahead and cook up a batch of that. I won’t judge you.

I like to keep a jar or two of homemade dressing in the fridge so that a salad can come together quickly. For this grain bowl I mixed up a herb-lemon vinaigrette.

I also roasted some butternut squash. Sweet potatoes would also be delicious. Chop it small so it roasts quickly.The last component of my meal prep is a batch of pickled vegetables. Carrots, cucumber and shallots are a nice mix. They last for a while in the fridge and are excellent on tacos and sandwiches.You can top your grain bowl with whatever protein you like. Grilled chicken, skirt steak, salmon, tofu, chickpeas, cheese and eggs are all great options. Avocado is always a good idea and don’t forget the crunch on top. Seeds and nuts of all kind add welcome texture.