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    Home ยป Recipes ยป Breakfast/Brunch

    Sweet Potato Overnight Oats with Maple Pecans

    April 26, 2018 By Monika Last Updated July 15, 2022 15 Comments

    Jump to Recipe
    Overnight oats topped with pecans in white bowl with spoon, pecans and cinnamon sticks in background.

    These sweet potato overnight oats are rich, creamy and full of  veggie goodness.  They come with a delicious sweet and crunchy topping of toasted pecans coated in maple syrup. 

    Side view of sweet potato overnight oats with pecans and spoon in white bowl on top of dark table with cinnamon sticks and pecans scattered about.

    These sweet and nutty sweet potato overnight oats are a delicious way of including more sweet potato into your diet.

    It is not common to use vegetables in 'sweet' recipes.ย  But after the success of my sweet potato chocolate mousse I knew sweet potato would also work really well in an overnight oats recipe.

    The sweet potato adds bulk and sweetness, as well as helps to create a rich and creamy consistency, which is just gorgeous with the crunchy topping of maple pecans.

    Sweet potato overnight oats ingredients

    In addition to the oats and sweet potato the mixture also contains milk (use regular of plant-based), yogurt for a bit of tangy flavour as well as creaminess, cinnamon and a pinch of salt to enhance the flavour.  For the topping I used toasted pecans coated in maple syrup (these can also be prepared the night before, see Instructions below).

    Can I use any oats

    For best results I recommend using organic old-fashioned rolled oats (jumbo oats).  They will absorb the flavours and soften overnight while still retaining some texture (these oats are also very nutritious).  If you use instant oats you'll end up with a pretty uninspiring, mushy mixture.

    How to prepare the sweet potato

    The sweet potato does need to be baked before being combined with the milk and oats, but this is easy to do.  Simply bake it whole at 375 F/190 C for 30 minutes or until fully cooked (check with a fork).  Allow to cool completely before scooping out the pulp and adding into the oats.

    Top tip

    To save time you can bake the sweet potato ahead and once cooled, refrigerate it (for up to a day) until you are ready to make the recipe.

    Step-by-step recipe instructions

    1.Once you've baked your sweet potato and cooled it completely, scoop out the pulp and mash up with a fork.

    Top down view of mashed sweet potato in white bowl with fork.

    2. Place in a bowl along with the rest of the ingredients.

    Top down view of oats, milk, spice, yogurt and mashed sweet potato in white bowl with spoon.

    3. Stir thoroughly, cover and refrigerate overnight.

    Top down view of overnight oats in white bowl with spoon.

    4. Dry toast the pecans.

    Top down view of pecans in small pan.

    5. Chop roughly and combine with the maple syrup.  Cover and set aside overnight.

    Chopped pecan nuts with maple syrup in small white bowl.

    6. In the morning stir the oat mixture, add a splash of milk if needed, top with the pecans and enjoy!

    Top tips

    • I recommend using large oats (ex. jumbo rolled oats) as opposed to instant oats as these might produce a mushy consistency (this goes for any overnight oats recipe).
    • Bake either one small whole sweet potato or cut a larger one in half and only bake one part.  You can prepare the sweet potato ahead, mash and refrigerate the pulp, covered, for up to 2 days.
    • I recommend adding the maple pecan topping just before serving so that the pecans retain their crunch and the maple syrup does not get 'lost' in the mixture.  Make the topping ahead and keep covered until you are ready to use it.
    • Adjust the amount of maple syrup and cinnamon to suit your preference.
    • Storing: keep refrigerated in an airtight container for up to 2 days.
    • Not suitable for freezing.

    Substitutions

    • Maple syrup: Use honey, agave syrup or another sweetener if desired.
    • Cinnamon: Substitute pumpkin spice/mixed spice or ground ginger.
    • Yogurt: Use ricotta (plus a drizzle of lemon juice).
    • Pecans: These can be replaced with walnuts or cashews. Alternatively top with toasted seeds, coconut flakes, fresh berries, dust with cacao powder and drizzle over the maple syrup.
    Top down view of sweet potato overnight oats with maple pecans on top of dark surface with spoon and cinnamon sticks and pecans scattered about.

    Extras

    These sweet potato overnight oats are delicious as they are but you can add other ingredients (ยฝ-1 tablespoon) to enjoy this recipe a little differently every time. These include:

    • sultanas
    • chia seeds/poppy seeds/flaxseeds
    • desiccated coconut
    • almond flakes

    You might also like

    • Cherry Cocoa Overnight Oats
    • Creamy Strawberry Overnight Oats
    • Coffee Overnight Oats with Cacao
    • Poppy Seed Overnight Oats

    Check out also this collection of 18 easy vegetable breakfast recipes.

    Keep in touch!

    If you make this easy overnight oats recipe don't forget to let me know how it turned out for you in the comments below.  Thanks!

    Follow me onย Facebook,ย Instagramย andย Twitterย for regular recipe updates!ย Or you could subscribe to this blog and receive all my latest recipes right into your mailbox!

    Recipe

    Side view of sweet potato overnight oats with pecans and spoon in white bowl on top of dark table with cinnamon sticks and pecans scattered about.

    Sweet Potato Overnight Oats with Maple Pecans

    Theseย sweet potato overnight oats are rich,ย  creamy, full of ย veggie goodness, and come with a delicious sweet and crunchy topping of toasted pecans coated in maple syrup.
    5 from 1 vote
    Print Pin Rate
    Course: Breakfast, Snack
    Cuisine: vegetarian
    Prep Time: 5 minutes minutes
    Cook Time: 30 minutes minutes
    Cooling time: 15 minutes minutes
    Total Time: 50 minutes minutes
    Servings: 2 servings
    Calories: 370kcal
    Author: Monika Dabrowski

    Ingredients

    • 3.53 ounces (100 g) sweet potato cooked, mashed weight
    • ยพ cup (65 g) old-fashioned rolled oats jumbo oats, approx. ยพ cup
    • ยฝ cup (120 ml) semi-skimmed milk/light milk or a non-dairy alternative
    • 3-4 tablespoons thick yogurt Skyr or fromage frais
    • โ…“ cup (45 g) pecans
    • 2 tablespoons maple syrup
    • ยผ teaspoon cinnamon or to taste
    • pinch of fine sea salt

    Instructions

    • Preheat the oven to 375 F/ 190 C/ gas mark 5. Place the sweet potato on a baking tray and bake for 30 minutes or until tender (check with a fork). Remove from the oven and leave to cool completely.
    • Scoop out the flesh of the sweet potato and mash with a fork (discard the skin). Set aside.
    • In a bowl combine the oats, milk, yogurt, sweet potato, cinnamon and sea salt, stir thoroughly, cover and refrigerate overnight.
    • Dry toast the pecans for 2-3 minutes in a frying pan, stirring often (take care not to burn them). Roughly chop and, once cooled, combine with the maple syrup, stir well, cover and set aside overnight.
    • In the morning stir the overnight oats, add a splash of milk if required, top with the pecans and enjoy!

    Notes

    • I also recommend using large oats (ex. jumbo rolled oats) as opposed to instant oats, with might produce a mushy consistency (this goes for any overnight oats recipe).
    • Bake either a small whole sweet potato or cut a larger one in half and only bake one part.ย  You can prepare the sweet potato ahead, mash and refrigerate the pulp, covered, for up to 2 days.
    • I recommend adding the maple pecan topping just before serving so that the pecans retain their crunch and the maple syrup does not get 'lost' in the mixture.ย  Make the topping ahead and keep covered until you are ready to use it.
    • Adjust the amount of maple syrup and cinnamon to suit your preference.
    • Maple syrup: Use honey, agave syrup or another sweetener if desired.
    • Cinnamon: Substitute pumpkin spice/mixed spice or a dusting of ground ginger.
    • Yogurt: Use ricotta (plus a drizzle of lemon juice).
    • Pecans: These can be replaced with walnuts or cashews. Alternatively top with toasted seeds, coconut flakes, fresh berries, dust with cacao powder and drizzle over the maple syrup.
    • Storing: keep refrigerated in an airtight container for up to 2 days.
    • Not suitable for freezing.
    • Preparation time DOES include the time needed for the sweet potato to cool.

    Nutrition

    Serving: 1serving | Calories: 370kcal | Carbohydrates: 56g | Protein: 11g | Fat: 20g | Saturated Fat: 3g | Cholesterol: 7mg | Sodium: 85mg | Potassium: 601mg | Fiber: 7g | Sugar: 21g | Vitamin A: 7165IU | Vitamin C: 1mg | Calcium: 210mg | Iron: 2mg

    *Nutritional information is automatically generated and should be considered as an estimate.

    **A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

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    1. dtills

      May 01, 2018 at 10:08 pm

      Perfect combination Monika! โค๏ธ

      Reply
      • Monika

        May 02, 2018 at 8:36 am

        Thanks! Glad you think so:)

        Reply
        • dtills

          May 02, 2018 at 3:13 pm

          I really love how you get sweet potatoes into so many dishes, it is really one of my favorite spuds! And, so healthy too, love it when a plan comes together?

          Reply
          • Monika

            May 02, 2018 at 6:28 pm

            Thanks! I am in a sweet potato phase, but it'll pass - when I've found a new ingredient to cook to death:)

            Reply
    2. Mel (@LeCoindeMel)

      April 29, 2018 at 10:31 pm

      Oh my goodness Monika, it sounds absolutely perfect! I love sweet potatoes and the flavours you've put together for your overnight oats are quite simply perfect! The next few days are going to be pretty cold apparently and the combo oats / maple syrup / sweet potatoes / pecans sounds heavenly! xx Thanks for joining in with #FreeFromFridays.

      Reply
      • Monika

        April 30, 2018 at 7:15 am

        Thank you Mel! Although I wish we could say the weather is perfect for refreshing overnight oats instead:)

        Reply
    3. Jenny@dragonflyhomerecipes

      April 29, 2018 at 3:06 am

      The addition of sweet potatoes sounds like a great idea! I've never mixed them with oats before. I can imagine the maple syrup ties it all together, and what a healthy and delicious breakfast! Thank you for sharing this, Monika! ๐Ÿ™‚

      Reply
      • Monika

        April 29, 2018 at 7:24 am

        Thank you Jenny! There is more to the humble sweet potato than meets the eye:)

        Reply
    4. Emma @ FreeFromFarmhouse

      April 28, 2018 at 8:59 pm

      I love the idea of using sweet potato in these. I've bookmarked them for later! #freefromfridays

      Reply
      • Monika

        April 28, 2018 at 9:22 pm

        Thank you Emma:)

        Reply
    5. Eb Gargano | Easy Peasy Foodie

      April 28, 2018 at 8:01 pm

      I just love the sound of this! It is so up my street - such delicious flavours and I love how much goodness you've packed in here - a perfect start to the day! Eb x

      Reply
      • Monika

        April 28, 2018 at 8:40 pm

        Thank you! I wish I had some for tomorrow morning!

        Reply
    6. Kat (The Baking Explorer)

      April 27, 2018 at 7:37 pm

      This sounds beyond yummy, I've love to tuck into a bowl of it!

      Reply
      • Monika

        April 28, 2018 at 8:43 pm

        Thank you Kat!

        Reply

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