Sweet Potato and Chia Patties for a Tasty Twist

Are you bored of having the same type of food every day? Enter, sweet potato and chia patties. 

They may be small, but they’re mighty in fiber, protein and essential nutrients such as vitamin A and iron. 

They’re also very, very easy to make. Let me explain why they’re worth your time.

Why Sweet Potato and Chia Patties Are a Game-Changer

Let’s get real for a second. Not only are these patties delicious, but they are good for you. 

They’re each 110 to 145 calories, have between 4 and 5 grams of protein and 4 and 5 grams of fiber. 

That’s an impressively high quotient of goodness for a single bite. And, they are high in vitamin A, good for your skin and immune system.

In the first place, I gave these patties a whirl on the basis of a whim. I wasn’t expecting much, to be honest. 

But wow, they blew me away. The natural sugar of the potatoes creates an amazing contrast to the earthy chia seeds. And the texture? Just right. 

Crisp outside, tender inside. Trust me, you don’t ever want to take these puppies out of your meal rotation.

Key Ingredients and Their Benefits

What is it about these patties? It’s what the recipe is made of. Let me break it down for you.

Sweet Potatoes

Sweet potatoes are also super rich in vitamin A—1020µg per patty to be precise. That’s well over 100% of your daily needs. 

Vitamin A is good for your eyesight and healthy for your skin. Sweet potatoes are also a great source of fiber and potassium. 

Fiber will fill you up and potassium is big for maintaining your blood pressure.

Chia Seeds

Chia seeds may be teeny tiny, but they’re loaded with essential nutrients. They are full of omega-3 fatty acids, which are good for the heart. 

They are also a source of calcium, iron, magnesium, and protein. Chia seeds bind these patties together. 

When combined with water, they turn into a gel-like, “chia egg.” This is what keeps everything together.

Black Beans or Chickpeas

Some recipes call for black beans or chickpeas. These legumes contribute an additional 15 grams of protein per cup. 

They are also a high-fiber food that can help with digestion. If you want your patties to be higher in protein, they work well.

Rolled Oats

Who says rolled oats are just for breakfast? They also serve to bind those ingredients together and lend a little extra fiber when they’re in patties. 

They also add texture to the patties.

Additional Veggies

You can make it with vegetables, like bell peppers, onions, garlic, carrots, cauliflower. These add more flavor and nutrients. 

It gets a pop from garlic and notes of natural sweetness from carrots. It’s a win-win.

Nutrition Breakdown

Let’s talk numbers. Here’s what you’re in for with each sweet potato and chia patty:

Nutrient	Value	% Daily Value (DV)
Calories	110–145 kcal	–
Total Fat	1–5 g	1–6%
Saturated Fat	0–1 g	0–5%
Cholesterol	0–2 mg	0%
Sodium	114–250 mg	5–11%
Total Carbohydrate	20–22 g	7%
Dietary Fiber	4–5 g	16–20%
Sugars	2.8 g	–
Protein	4–5 g	8%
Vitamin A	116–1020 µg	116–102%
Iron	1.5–3 mg	8–39%
Potassium	70–250 mg	2–6%
Calcium	40 mg	4%

Those numbers tell the story. The burgers are a great source (at 4g each) of fiber and Vitamin A, and low in sodium and fat; and the cholesterol-free aspect is obviously heart-healthy.

Preparation Highlights

Now the fun part — forming these patties. Don’t worry, it’s not as hard as you think.

Step 1: Prepare the Chia Egg

Combine with water to form a gel. This acts as a binder. Leave it alone for 10 minutes.

Step 2: Cook and Mash the Sweet Potatoes

Cook the sweet potatoes in boiling water until soft, about 20 minutes; remove the skins and mash with 2 tablespoons butter, 3 tablespoons sour cream, 1/2 teaspoon red pepper flakes and salt to taste, season with salt and vinegar.

Bake or boil the sweet potatoes until they are soft. Then bevain to a smooth paste.

Step 3: Combine All Ingredients

Combine In the chia egg, rolled oats and any extra veggies or legumes with the mashed sweet potato. Season with spices such as garlic powder, paprika or cumin.

Step 4: Shape and Bake

Shape the mixture into patties. Put them on a cookie sheet and bake at 375°F for 20 minutes or so. Flip over halfway through cooking for even baking.

Step 5: Serve and Enjoy

Serve the patties as a burger, on a salad, or with a side of vegetables! Serve with tahini or avocado sauce for extra flavor.

Example Nutrition Summary from Recipes

All patties are not created equal. Here’s how several popular recipes compare:

Source	Calories	Fat (g)	Fiber (g)	Protein (g)	Sodium (mg)	Vitamin A (%DV)	Iron (%DV)
Actual Veggies Sweet Potato Burger (per patty)	110	1	5	4	250	102%	8%
Sweet Potato & Chickpea Patties (SparkRecipes)	145	4.9	3.9	5	114	116%	1.8%
Sweet Potato Black Bean Burgers (homemade)	~140	3–5	5+	5+	~150	High	Moderate

You can see that these patties are so full of nutrients and they are great for making different types of meals out of.

Why You Should Add These Patties to Your Diet

I’ll be honest. These very patties you see right here saved my life. 

They’re great for breakfast, lunch, or dinner. You can eat them hot or cold. Serve them with a salad, tuck them into a bun, eat them on their own.

The fiber fills you up, and the protein gives you energy. The vitamins and minerals help with your health as a whole. 

Bonus: They’re vegan and gluten-free (with the right ingredients).

Customization Ideas

And that’s the best part about these patties, they are super versatile. Want more protein? Add chickpeas or black beans. 

Need more flavor? Throw in some smoked paprika or cayenne.

Toppings: You can also try them. Avocado slices, salsa, or tahini drizzle are fun variations to try. 

For a more substantial meal, serve them alongside roasted veggies or quinoa. The options are endless.

Final Thoughts

Sweet potato-chia patties are a tasty, healthy possibility and all too easy to do variations on. If you’re vegan, vegetarian or just trying to eat more healthfully, these patties are perfect. Give them a go once, and they’re all you can think about.