Wholesome & Comforting Sweet Potato Oatmeal: Your Healthy Breakfast Guide

Discover the ultimate healthy breakfast with our Sweet Potato Oatmeal recipe. This delightful dish combines the cozy, warm flavors of classic sweet potato pie with the nourishing goodness of oatmeal, creating a breakfast experience that’s both comforting and incredibly good for you. Perfect for chilly mornings or as a vibrant meal prep option, this recipe is designed to fuel your day and satisfy your cravings. Top your bowl with crunchy pecans, wholesome granola, a drizzle of honey or maple syrup, or any of your favorite add-ins to customize it to perfection.

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If you’re seeking fresh, delicious ideas for your morning routine or looking for innovative meal prep solutions, look no further. This Sweet Potato Oatmeal recipe will quickly become a cherished favorite, bringing the nostalgic taste of warm, classic sweet potato pie right to your breakfast table.

Why Sweet Potato Oatmeal is a Game Changer

Sweet Potato Oatmeal isn’t just another breakfast; it’s a nutritional powerhouse wrapped in comforting flavors. Sweet potatoes are rich in beta-carotene, an antioxidant that converts to Vitamin A in the body, vital for vision and immune function. They also provide a significant amount of Vitamin C, manganese, and a healthy dose of dietary fiber, which aids digestion and promotes feelings of fullness. When combined with the complex carbohydrates and soluble fiber of oats, this meal offers sustained energy release, helping you stay full and focused throughout your morning.

Beyond the impressive nutritional profile, this recipe is incredibly versatile and convenient. It’s an ideal choice for busy individuals seeking healthy meal prep options, as it can be made in advance and easily reheated. The natural sweetness of the sweet potato, complemented by warm spices like cinnamon and nutmeg, eliminates the need for excessive added sugars, making it a naturally wholesome choice. Embrace this sweet and savory breakfast to nourish your body and delight your taste buds.

What Type of Oats to Use for Sweet Potato Oatmeal

The type of oats you choose significantly impacts the texture and cook time of your sweet potato oatmeal. For this particular recipe, we recommend using either old-fashioned rolled oats or steel-cut oats. These varieties offer distinct textures and respond best to the cooking methods outlined.

• Old-Fashioned Rolled Oats: These are oat groats that have been steamed and then rolled flat. They cook faster than steel-cut oats and result in a creamier texture. They’re excellent for both slow cooker and stovetop methods, offering a balance of chewiness and smoothness.
• Steel-Cut Oats: Also known as Irish oats, these are whole oat groats that have been cut into two or three smaller pieces. They have a chewier texture and a nuttier flavor compared to rolled oats. Steel-cut oats require a longer cooking time, making them particularly well-suited for the slow cooker method where they can simmer gently to perfection.
• Quick or Instant Oats: While convenient, these are generally not recommended for the slow cooker method as they can become overly mushy due to prolonged cooking. However, if you are using the stovetop method with pre-cooked mashed sweet potatoes, quick oats can be an option for a super fast breakfast. Just ensure to follow the package instructions for liquid ratios and cook time, then fold in the sweet potato and spices.

To Peel or Not to Peel: Sweet Potato Skins in Your Oatmeal

The decision to peel your sweet potatoes for this oatmeal recipe is entirely a matter of personal preference. Both options yield delicious results, but they do offer different textures and nutritional benefits.

• For a Creamier Texture: If you prefer an exceptionally smooth and uniform oatmeal, peeling the sweet potatoes before cooking is recommended. This ensures that the mashed sweet potato blends seamlessly into the oats, creating a velvety consistency reminiscent of pureed pie filling.
• For Enhanced Nutrition: Sweet potato skins are an incredibly healthy part of the vegetable, packed with an abundance of nutrients. Leaving the skins on will significantly boost the fiber content of your oatmeal, aiding in digestion and satiety. They are also loaded with essential minerals like potassium and manganese, and a variety of vitamins including A, C, and E. These nutrients are known to support overall health, offering anti-inflammatory and potential anticancer benefits. If you choose to leave the skins on, ensure you wash the sweet potatoes thoroughly before dicing. While the texture will be slightly less smooth, the added nutritional punch is well worth it for many.

Preparing Your Sweet Potatoes for Oatmeal

Before incorporating sweet potatoes into your oatmeal, especially for the stovetop method, they often need to be cooked until tender and then mashed. Here are several effective ways to prepare your sweet potatoes, ensuring they’re perfectly soft and ready to blend into your breakfast masterpiece:

• Baking: This method brings out the natural sweetness of the potatoes. Preheat your oven to 425 degrees Fahrenheit (220°C). Pierce the sweet potatoes several times with a fork, then bake them directly on a baking sheet for 60 minutes or more, until they are very tender when squeezed.
• Air Frying: A quick and efficient way to achieve tender sweet potatoes. Cut your sweet potatoes into chunks or halves. Air fry at 400 degrees Fahrenheit (200°C) for 35-50 minutes, or until they are soft and easily pierced with a fork.
• Boiling: This is a straightforward method for soft sweet potatoes. Peel (if desired) and dice your sweet potatoes into 1-inch cubes. Place them in a pot, cover with water, and bring to a boil. Reduce heat and simmer for 15-20 minutes, or until the potatoes are fork-tender. Drain thoroughly before mashing.
• Microwaving: For the fastest option, prick the sweet potato multiple times with a fork. Place it on a microwave-safe plate and microwave on high for 5-10 minutes, flipping halfway through, until very soft. The exact time will depend on the size of your sweet potato.

Once cooked by any of these methods, the sweet potatoes are ready to be mashed and added to your oatmeal. This pre-cooking step is crucial for achieving the desired smooth texture in the stovetop version of the recipe.

How to Make Sweet Potato Oatmeal (Two Delicious Ways)

This versatile sweet potato oatmeal can be prepared using two convenient methods: the “set-it-and-forget-it” slow cooker, or a quicker stovetop approach. Detailed measurements for all ingredients can be found in the recipe card at the bottom of this post.

If you’re interested in using an Instant Pot, consider exploring recipes specifically tailored for pressure cookers, such as my Instant Pot Apple Steel Cut Oats recipe, which offers a similar approach for swift cooking.

Slow Cooker Method: Effortless Overnight Oatmeal

The slow cooker method is perfect for busy mornings, allowing you to prepare most of the dish ahead of time and wake up to a warm, ready-to-eat breakfast. This method is particularly well-suited for both rolled oats and steel-cut oats, as the long, gentle cooking process breaks them down beautifully while infusing them with the sweet potato and spice flavors.

You’ll combine all the ingredients directly in your slow cooker and let it do the work. The extended cooking time ensures that the sweet potatoes soften completely and integrate into the oatmeal, creating a wonderfully creamy and flavorful result. This is an excellent choice for meal prepping large batches that can be enjoyed throughout the week.

Stovetop Method (Using Cooked and Mashed Sweet Potato): Quick & Easy

For those times when you want sweet potato oatmeal without the long slow cooker wait, the stovetop method is your answer. This approach requires pre-cooked and mashed sweet potatoes, significantly reducing the cooking time. It’s a fantastic option if you have leftover cooked sweet potatoes or if you prefer to quickly prepare them using one of the methods described above (baking, air frying, boiling, or microwaving).

With pre-mashed sweet potatoes, you simply cook your oats according to their package directions, then stir in the creamy sweet potato puree and warm spices. This method allows for more control over the oatmeal’s consistency and is ideal when you need a hearty, flavorful breakfast on the fly.

Cook Time and Tips for Perfect Consistency

Achieving the perfect consistency for your sweet potato oatmeal depends on your chosen cooking method and desired texture. Here’s a breakdown to guide you:

• Stovetop Method (using pre-cooked, mashed sweet potatoes):

  First, ensure your sweet potatoes are fully cooked and mashed (as detailed in the “Preparing Your Sweet Potatoes” section). You can bake them at 425°F (220°C) for 60 minutes or more until tender, air fry them at 400°F (200°C) for 35-50 minutes, or boil them for 15-20 minutes until soft. Once mashed, prepare your chosen oats (rolled or quick) on the stovetop following their package instructions. After the oats are cooked, stir in the mashed sweet potato, vanilla, cinnamon, nutmeg, and sweetener. This method is much faster as the sweet potato is already soft.

• Slow Cooker Method:
  • For Rolled Oats: Cook on HIGH for 2 ½ to 3 hours, or on LOW for 5 to 6 hours.
  • For Steel-Cut Oats: Cook on HIGH for 3 to 4 hours, or on LOW for 6 to 8 hours.

  Important Note: Cook times can vary significantly based on your slow cooker’s specific model and heat settings. Always monitor your oatmeal, especially the first time you make it with a new appliance. If you prefer a thicker oatmeal, you may need to extend the cooking time slightly. Conversely, if it becomes too thick, you can thin it out with a splash of milk or water during the last 30 minutes of cooking or just before serving.

Dicing Sweet Potatoes for Optimal Cooking

The size of your sweet potato chunks can make a difference, especially when using the slow cooker method, to ensure even cooking and a perfectly integrated texture.

• For Rolled Oats (Slow Cooker Method): It’s important to dice the raw sweet potatoes into relatively small ½ to 1-inch chunks. This smaller size allows them to cook through and soften effectively within the shorter cooking window required for rolled oats in the slow cooker, preventing the oats from becoming overcooked or mushy while the potatoes are still firm.
• For Steel-Cut Oats (Slow Cooker Method): Since steel-cut oats require a significantly longer cook time, the exact size of your sweet potato chunks is less critical. They will have ample time to soften, even if they are cut into slightly larger pieces. However, for a more uniform texture when mashed at the end, consistent dicing is always a good practice.

Proper dicing ensures that your sweet potatoes integrate smoothly into the oatmeal, contributing to that desired creamy, pie-like consistency after mashing.

Irresistible Toppings and Flavorful Add-Ins

One of the best parts of making sweet potato oatmeal is the endless possibilities for customization! Here are some fantastic toppings and add-ins to elevate your breakfast bowl and cater to every craving:

• Nuts and Pecans: Toasted pecans, walnuts, or almonds add a delightful crunch and nutty flavor that pairs wonderfully with sweet potato.
• Protein Powder: My favorite add-in for a complete meal! Stir in ¾ to a full scoop of your preferred vanilla or unflavored protein powder at the end of cooking (or when reheating) to boost the protein content, making it a truly satisfying and muscle-building breakfast.
• Maple Syrup & Honey: A drizzle of pure maple syrup or golden honey enhances the natural sweetness. For a sugar-free option, try Monkfruit Maple Syrup.
• Yogurt: A dollop of Greek yogurt or a plant-based alternative adds a creamy tang and extra protein.
• Fresh Fruit: Sliced bananas, fresh blueberries, diced apples, or a sprinkle of dried cranberries offer bursts of freshness and natural sweetness.
• Shredded Coconut: Toasted or raw shredded coconut provides a tropical twist and pleasant texture.
• Granola: A sprinkle of your favorite granola adds an irresistible crunch and extra flavor complexity.
• Seeds: Chia seeds or ground flax seeds can be stirred in for added fiber and omega-3s, contributing to a thicker consistency.
• Spices: A dash of extra cinnamon, a pinch of ginger, or a hint of allspice can intensify the warm, pie-like flavors.
• Chocolate Chips: For a decadent treat, sprinkle in some dark chocolate chips or a swirl of chocolate sauce.

Experiment with different combinations to find your perfect sweet potato oatmeal masterpiece!

Storage and Freezer Tips for Meal Prep

This sweet potato oatmeal is an excellent candidate for meal prepping, allowing you to enjoy healthy, flavorful breakfasts throughout the week with minimal effort. Proper storage ensures its freshness and deliciousness.

• Refrigeration: Any leftover sweet potato oatmeal can be stored in an airtight container in the refrigerator for 3-4 days. Make sure it has cooled completely before sealing and storing to prevent condensation.
• Freezing: For longer storage, sweet potato oatmeal freezes beautifully. Portion individual servings into freezer-safe containers or freezer bags. Ensure they are tightly sealed to prevent freezer burn. It can be stored in the freezer for up to 6 months.

Reheating Tips:

• From the fridge: Reheat in the microwave in 30-60 second intervals, stirring well between each, until heated through. Alternatively, reheat on the stovetop over medium-low heat, stirring occasionally. You may need to add a splash of milk or water to reach your desired consistency as oatmeal can thicken in the fridge.
• From the freezer: For best results, defrost frozen oatmeal overnight in the refrigerator. Once thawed, reheat using the same methods as refrigerated oatmeal. You can also reheat directly from frozen in the microwave or on the stovetop, though it will take longer and require more stirring and liquid.

These meal prep and storage tips make it easy to always have a wholesome and delicious breakfast ready to go!

More Wholesome Breakfast & Oatmeal Recipes

If you love this sweet potato oatmeal, be sure to explore more of our delicious and healthy breakfast ideas:

• Slow Cooker Crockpot Apple Oatmeal
• Instant Pot Apple Steel Cut Oatmeal
• Pumpkin Crisp Recipe
• Healthy Sugar Free Apple Crisp
• Fried Potatoes and Onions
• Hashbrown Breakfast Casserole
• Pumpkin Baked Oatmeal
• Chocolate Chip Banana Protein Muffins

More Delicious Sweet Potato Recipes

Sweet potatoes are incredibly versatile! If you have extra or simply love their flavor, here are more recipes featuring this amazing root vegetable:

• Sugar Free Sweet Potato Pie
• Southern Sweet Potato Casserole
• Mashed Sweet Potatoes with Brown Sugar
• Sweet Potato Beef Chili
• Sweet Potato Cornbread
• Sweet Potato Avocado Toast
• Sweet Potato Soup

Sweet Potato Oatmeal

By Brandi Crawford

This Sweet Potato Oatmeal recipe is a healthy breakfast dish that offers all the comforting flavors of a classic, warm pie. It’s incredibly versatile and perfect for a nutritious start to your day or as a delightful meal prep option. Don’t forget to customize it with your favorite toppings!

Rated 5 out of 5 stars by 7 users.

Print Recipe
Pin Recipe

Course: Breakfast

Cuisine: American

Prep Time: 15 mins

Cook Time: 2 hrs 30 mins (for slow cooker rolled oats)

Total Time: 2 hrs 45 mins

Servings: 6 cups

Calories: 113 kcal (per 1 cup serving)

Equipment

• Slow Cooker
• Potato Masher

Ingredients

(Adjust ingredients by 1x, 2x, or 3x for different serving sizes)

• 1 medium sweet potato (Mine weighed 13 oz. Peeled and diced into chunks ½-1 inch thick)
• 1 cup oatmeal (Steel cut or old-fashioned rolled oats)
• 2 cups milk (Any milk will work; use your milk of choice.)
• 1 cup water (Can be substituted for additional milk.)
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• 2 tablespoons sweetener or sugar (Adjust to suit your taste.)

Instructions

Slow Cooker Instructions

1. Spray the slow cooker with cooking oil to prevent sticking. Add all of the ingredients (diced sweet potato, oats, milk, water, vanilla, cinnamon, nutmeg, and sweetener) to the slow cooker. Stir well to combine.
2. For rolled oats, cook on HIGH for 2 ½ – 3 hours or on LOW for 5 – 6 hours. For steel-cut oats, cook on HIGH for 3 – 4 hours or on LOW for 6 – 8 hours. Cook time will vary based on your specific slow cooker model and how thick you like your oatmeal. If you prefer it thicker, cook it a little longer.
3. Once cooked, open the pot and use a potato masher to mash the tender sweet potatoes directly in the oatmeal until well combined and creamy.
4. Taste the oatmeal and add additional sweetener if necessary to suit your preference. If the oatmeal is too thick, thin it out with a splash of extra milk or water until it reaches your desired texture. Serve warm with your favorite toppings.

Stovetop Method (Uses Cooked and Mashed Sweet Potato)

1. First, prepare your sweet potatoes by baking, air frying, boiling, or microwaving until very tender, then mash them. (Refer to the “Preparing Your Sweet Potatoes for Oatmeal” section for detailed instructions).
2. Cook your chosen oats (rolled or quick-cooking) on the stovetop following the specific liquid measurements and instructions provided on their packaging. Disregard the liquid measurements (milk/water) noted in the ingredients list above, as they are for the slow cooker method.
3. Once your oatmeal is cooked and has reached your desired consistency, stir in the mashed sweet potato, vanilla extract, cinnamon, nutmeg, and your preferred sweetener or sugar. Mix until all ingredients are well combined.
4. Taste and adjust sweetness or consistency as needed. Serve immediately with your favorite toppings.

Notes

For the stovetop method, it is crucial to use fully cooked and mashed sweet potatoes. You can bake them at 425 degrees F (220°C) for 60 minutes or more until tender, air fry them for 35-50 minutes at 400 degrees F (200°C), or boil them for 15-20 minutes until tender. Once cooked, mash them thoroughly before adding to the oatmeal.

If you wish to make a smaller batch of oatmeal, simply reduce the amount of all ingredients proportionally. When scaling down, season the spices to taste, as individual preferences can vary.

Nutrition

Serving: 1 cup

Calories: 113 kcal

Carbohydrates: 15g

Protein: 3g

Fat: 3g

Nutrition Data Disclaimer

Macros and nutritional information are provided as a courtesy and should not be construed as a guarantee. This information is typically calculated using third-party nutrition calculators like MyFitnessPal.com. To obtain the most accurate nutritional information for any given recipe, you should calculate the values with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful for your dietary needs.

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