Muscle for life

Recipe of the Week: Sweet Potato Protein Pancakes

Recipe of the Week: Sweet Potato Protein Pancakes

A pile of good pancakes is one of my favorite cheat meals, and I like to try all kinds.

This recipe is from my cookbook, The Shredded Chefand I really like it because it’s healthy, gives you a fair amount of protein, and tastes like you’re cheating. If you like sweet potato and oatmeal, I think you’ll really dig it.



1 (makes 2 pancakes)

Calories Per Serving


Protein Per Serving


Carbohydrates Per Serving


Fat Per Serving




1 medium-sized sweet potato

1/2 cup old-fashioned oats

1 large egg

4 egg whites

1/2 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1/4 cup fat-free plain yogurt



Puncture the sweet potato several times with a fork. Wrap it in a paper towel and microwave it for 5 minutes on high. Run it under cool water and then remove the skin with a knife.

Blend the oats until they are a powder and dump into a bowl.

Blend the sweet potato until smooth and place it into the bowl with the oats. Stir in the egg, egg whites, vanilla extract, cinnamon, and yogurt. Mix well until it forms a smooth batter.

Coat a pan with cooking spray and wipe away the excess with a paper towel. Save this for wiping the pan after cooking each pancake. Heat the pan on medium-low heat.

Spoon about 1/2 cup of batter into the pan and cook for 1-2 minutes or until golden brown. Flip the pancake and cook for 30 seconds to 1 minute or until golden brown and firm. Put the pancake on a plate and wipe the pan with the paper towel.

Repeat step 4 with the rest of the batter.


What You End Up With

Sweet potato pancakes from the cook book The Shredded Chef.

What did you think of this week’s recipe? Let me know in the comments below!

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Leave a Comment!
  • Gilberto Gil

    Sweet. I tried another protein pancake recipe earlier this week and it tasted like cardboard. Sweet potato and yogurt I think I can work with.

    • Michael Matthews

      Haha this one tastes better, I promise. 🙂

  • Audrey

    I made these pancakes last week and again today, and they are seriously the best healthy pancakes ever! I love pancakes (one of my favorite foods), but regular ones make me incredibly lethargic- passed out the rest of the day. But these actually give me more energy! For me they’re great as a pre-workout meal.

    • Michael Matthews

      I know, so good right? Glad you like them so much!

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  • Jo Smiley

    where would I get old oats?

    • Michael Matthews

      Quaker makes them:


      They are at my local grocery store.

    • Scott Marshall

      I substituted quick oats, because that’s all I had on hand when the pancake craving, and they turned out great and tasted awesome! Don’t be afraid to experiment a little.

      • Michael Matthews

        Awesome. Yeah I’ve used quick oats as well. I just prefer the steel cut. 🙂

        • marshall5686

          Old Fashioned = steel cut? I didn’t make the connection. I’ve got Bob’s SC oats; I’ll have to try them next time.

          • Michael Matthews

            I’m not sure if old fashioned are steel cut. Steel cut kernels are very hard. I like Bob’s oatmeal, both the regular and SC.

          • marshall5686

            You are correct, they are not the same. I now have three types of oats: Steel cut, Old Fashioned and Quick.

          • Michael Matthews

            Ah cool. Lemme know which you like the most.

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  • latehippy

    YAY I can enjoy a pancake again (i haven’t tried the recipe yet, but I can tell from reading it, they will be good)! I’ve been avoiding processed foods for the last five weeks, so this is awesome!

    • Michael Matthews

      These are delicious! Enjoy!

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  • Anita Hall

    I made this one over the weekend and added 1/2 a banana and chocolate protein powder. First time having a pancake in a very long time. It was Amazing!

    • Michael Matthews

      Awesome! Glad you liked it!

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  • Mike Alan

    I see butter and syrup on the photo. I assume thats no no for this recipe?

    • Michael Matthews

      If you don’t go overboard you can work it into your numbers. A tablespoon of butter is only 12 fat and if you dip your fork in syrup and then grab some pancake instead of dousing the stack, you can keep intake relatively low.

  • Tyler

    So, all of this batter is one serving and will equate to around 360 cals?? Or 2 half cup of the batter is one serving? I have been eating the entire batch as one serving… Let me know! Thanks!!

    • Michael Matthews

      That’s right. The recipe makes 1 serving.

  • Michael Matthews

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  • Amo

    These are amazing, just tried out for first time. Thank you!

    • Michael Matthews

      Glad to hear it!

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  • GW

    Just bought the cookbook and this was the 2nd recipe that I’ve tried. These came out fantastic! Can you help me understand the calorie count though? I plugged into myfitnesspal and get 160 cal for a 6.5 oz sweet potato (no skin), 190 for 1/2 cup Bob’s Red Mill Oats, 70 for the egg, another 70 for the egg whites, and 33 for the yogurt. right there we’re at 523. I also got almost 4 pancakes, using 1/2 cup of batter for each. Thanks, and I look forward to trying more of your recipes!

    • Thank you! I use calorieking for working out cals and macros so things will change a little here and there but it should be within 50 cals or so…

  • Matt

    These look awesome! One question, did you omit the large egg in the calculation of macros? I get the exact values you did if I don’t add the large egg, but if I do, then I get:
    430 cals
    31 protein
    57 carbs
    8 fat
    Seems as though the large egg would have more fat by itself than the 4 grams listed for the recipe. Still a great ratio, but it seemed off. Thanks!

  • Denko

    Awesome! Can’t wait to try the pancakes. Quick question though… What is the serving size and how many does this recipe make? The nutrition facts look great, but is that for the whole batch? thanks!

    360 paleo diet recipes


    Iv just recently incorporated these into my bulking plan with two tablespoons of butter and a tablespoon of syrup and they are absolutely brilliant. Was just wondering if u could batch prepared them and keep them in the fridge? Wasn’t sure if the batter would keep fresh for a few days, as they are time consuming making from scratch each day

    • Nice!

      Hmm yeah they should keep for at least a day or two. I’ve done that myself. Reheated pancakes aren’t as good as fresh, of course, but they’re still pretty good.

  • Shane Hansen

    Mike how many grams of sweet potatoes do you typically use. I used what I thought was a medium sweet potatoe and it made it really thick. Thanks

    Also when will Phoenix be back in stock?

    • Hey Shane! It should be about 140 grams.

      Phoenix will be back in stock this week. 🙂 Sorry for the wait!

  • Kalin Stoev

    Hi Mike , awesome article and recipe. I will try it for breakfast tomorrow. I’ve tried similar with pumpkin instead of sweet potato before and it was wonderful.

  • Nate McCann

    Just bought the cookbook, love this recipe. However, I’d prefer some of the recipes (like this one), if it used a weight instead of a potato size (“medium”).

    For example, how much does the “medium” sweet potato weigh?

    • Yeah, not a bad idea.

      For now, a medium sweet potato is about 5oz or 140g.

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