Candied Sweet Potato Overnight Oats
There’s nothing quite like waking up to a breakfast that feels like dessert but fuels your day with protein and wholesome ingredients. These Candied Sweet Potato Overnight Oats are exactly that—a cozy, nutrient-packed morning treat that’s as indulgent as it is healthy. With the comforting sweetness of mashed sweet potatoes, a creamy oat base, and a sprinkle of Heath toffee bits for crunch, this recipe is perfect for anyone looking to upgrade their breakfast game.
This dish is not just for fall enthusiasts (though it fits the season perfectly); it’s a year-round way to enjoy the classic flavors of candied sweet potatoes in a totally guilt-free way. Whether you’re prepping for busy weekdays or savoring a slow morning, this recipe has you covered. Let’s dive into the details of why you’ll want to make this again and again.
Why You’ll Love Actually Want to Make These Sweet Potato Overnight Oats
1. High in Protein
Starting your day with a high-protein breakfast helps keep you satisfied and energized. With a scoop of protein powder and non-fat Greek yogurt, this recipe provides a solid boost of protein to fuel your morning.
2. Perfectly Balanced Sweetness
The natural sweetness of the mashed sweet potato, combined with sugar-free maple syrup and vanilla pudding mix, creates a flavor profile that’s indulgent yet balanced.
3. Meal Prep-Friendly
These overnight oats are made the night before, saving you precious time in the morning. Plus, they hold up well in the fridge, making them an ideal make-ahead breakfast option.
4. Comfort Meets Convenience
With warm spices like cinnamon and the richness of sweet potato, this dish has all the comfort of a holiday meal in a quick and easy recipe.
Ingredient Breakdown
Oat Base
This is the foundation of the dish, packed with creamy, vanilla-flavored goodness. The combination of oats, protein powder, Greek yogurt, and unsweetened almond milk creates a thick and satisfying texture. Adding sugar-free pudding mix gives the oats an extra creamy consistency that feels like a treat.
- Oats: Quick oats work best for a smoother texture, but rolled oats are also an option if you prefer a bit more bite.
- Protein Powder: Vanilla protein powder not only adds flavor but also makes this a macro-friendly breakfast for those tracking their intake.
- Non-fat Greek Yogurt: Adds creaminess and an extra punch of protein.
- Unsweetened Almond Milk: Keeps the base light and dairy-free while blending beautifully with the other ingredients.
Sweet Potato Layer
Mashed sweet potato takes center stage in this recipe. It’s sweet, creamy, and full of nutrients like Vitamin A and fiber. Mixed with sugar-free maple syrup and a pinch of salt, it mimics the caramelized flavor of candied sweet potatoes.
Toppings
The Heath toffee bits are optional but highly recommended. They add just the right amount of crunch and sweetness to make every bite extra satisfying. If you’re not a fan of toffee, try chopped pecans or a sprinkle of cinnamon sugar.
How to Make Candied Sweet Potato Overnight Oats
1. Prepare the Oat Base
In a bowl or jar, mix all the ingredients listed under “OAT BASE”: oats, vanilla protein powder, sugar-free vanilla pudding mix, Greek yogurt, maple syrup, vanilla extract, cinnamon, baking powder, salt, and almond milk. Stir until everything is well combined.
Microwave the mixture for one minute. This step helps the oats absorb the liquid and makes them ultra-creamy. Once heated, set aside to cool while you prepare the next layer.
2. Make the Sweet Potato Layer
In a separate bowl, combine the mashed sweet potato, sugar-free maple syrup, and a pinch of salt. Mix until smooth and evenly blended.
3. Layer and Refrigerate
Spoon the sweet potato mixture over the oat base, creating a thick, vibrant layer. Cover the bowl or jar and refrigerate overnight. This allows the flavors to meld together and creates the perfect texture by morning.
4. Add Toppings and Serve
In the morning, remove your oats from the fridge and top them with Heath toffee bits. The crunchy, sweet topping is the finishing touch that takes this breakfast to the next level.
Ways to Make It Yours
There’s no wrong way to enjoy this, so switch it up as you like:
1. Make It Vegan
Swap the Greek yogurt for a plant-based alternative and use a vegan protein powder to keep this recipe 100% plant-based.
2. Switch Up the Toppings
While Heath toffee bits are a delicious option, you can also try:
- Chopped nuts (pecans, walnuts, or almonds)
- Coconut flakes
- A drizzle of almond or peanut butter
3. Double the Recipe
If you’re prepping for the week, double or triple the recipe to have breakfast ready to go for several days.
4. Serve It Warm
If you prefer warm oats, microwave the dish for 30-60 seconds before adding the toppings.
Candied Sweet Potato Overnight Oats
Ingredients
Oat Base
- 40 g oats ( I like quick oats )
- 1 scoop vanilla protein powder ( should be equal to a half serving of your protein powder )
- 3 g sugar-free vanilla pudding mix
- 42 g non-fat plain greek yogurt
- 30 g sugar-free maple syrup
- 1 tsp vanilla extract
- ¼ tsp cinnamon
- ½ tsp baking powder
- pinch of salt
- ½ cup unsweetened vanilla almond milk ( or milk of choice )
Sweet Potato Layer
- 1 medium sweet potato, mashed
- 15 g sugar-free maple syrup
- pinch of salt
Toppings
- 5 g Heath toffee bits
Instructions
- Add all ingredients listed under "OAT BASE" to a bowl or jar and mix.
- Once combined, microwave your oats for 1 minute. Then set aside.
- In a separate bowl, add the "SWEET POTATO LAYER" ingredients and mix.
- Now, layer the sweet potato mixture on top of your oats, cover and refrigerate overnight.
- In the morning, top your oats off with the heath toffee bits and enjoy!
More Cozy Recipe Inspo:
Why Sweet Potato in Oats?
Sweet potatoes add this natural sweetness that’s subtle but satisfying, and they’re a great way to get in fiber and nutrients without needing extra sugar. Plus, they make the oats super creamy and comforting—perfect for cool mornings.
Nutritional Highlights
Not only does this recipe taste amazing, but it also offers plenty of health benefits:
- Protein-Packed: The combination of protein powder and Greek yogurt helps you stay full longer.
- Rich in Fiber: Oats and sweet potatoes are excellent sources of dietary fiber, which supports digestion and keeps you satisfied.
- Low in Added Sugars: Using sugar-free maple syrup and pudding mix keeps this recipe low in sugar while still delivering plenty of sweetness.
When to Enjoy Candied Sweet Potato Overnight Oats
- Busy Weekday Mornings: Make these the night before to save time during your hectic mornings.
- Post-Workout Fuel: With a great balance of carbs and protein, this recipe is ideal for refueling after a workout.
- Weekend Brunch: Dress it up with extra toppings like whipped cream or chopped nuts for a cozy weekend treat.
Wrap-Up
These Candied Sweet Potato Overnight Oats bring those fall flavors into an easy, high-protein breakfast you don’t have to think twice about. Whether you go all in with the maple-cinnamon vibe or keep it simple, it’s a solid, ready-to-go option for the mornings. Give it a try and see what you think—you can always tweak it until it’s your perfect breakfast.
