What are the key health benefits of sweet potatoes? How can you make delicious and healthy sweet potato cakes with ham? What are some other tasty sweet potato recipes to try?

The Nutritional Benefits of Sweet Potatoes

Sweet potatoes have become increasingly popular in recent years, often touted as a healthier alternative to regular white potatoes. But how do the two varieties really compare in terms of nutritional value? While both contain roughly the same amount of calories, protein, fat, and carbohydrates, sweet potatoes boast several key nutritional advantages.

Sweet potatoes are an excellent source of beta-carotene, an antioxidant that can support immune function and vision health. They also contain more vitamin A, vitamin B6, vitamin C, and calcium than white potatoes. On the other hand, white potatoes contain more potassium, and both have similar amounts of magnesium.

Interestingly, the body can better absorb the beta-carotene in sweet potatoes when they are cooked with a healthy fat like olive oil. This makes dishes like the sweet potato cakes with ham featured in this recipe a particularly nutritious choice.

How to Make Delicious Sweet Potato Cakes with Ham

Ready to try your hand at these crispy and flavorful sweet potato cakes? Here’s how to make them:

1. In a large bowl, mash the cooked and cooled sweet potatoes. Add the diced ham, chopped scallions, Creole mustard, dried dill, salt, black pepper, and cayenne pepper. Mix until well combined.
2. Stir in a lightly beaten egg and 1/2 cup of panko breadcrumbs until the mixture holds together.
3. Scoop out about 1/4 cup of the mixture, shape it into a patty, and place it on a baking sheet. Repeat with the remaining mixture to make 8 patties total.
4. Freeze the patties for 20 minutes to help them firm up.
5. Spread the remaining 3/4 cup of panko on a plate. Remove the patties from the freezer and press both sides into the panko to coat.
6. Heat 1/2 cup of olive oil in a skillet over medium heat. Fry the coated patties, 2-3 at a time, until golden brown on both sides, about 2 minutes per side.
7. Drain the fried patties on a paper towel-lined plate and enjoy!

Storing and Reheating Sweet Potato Cakes

These sweet potato cakes are best enjoyed fresh out of the pan, when they’re perfectly crispy. But don’t worry, they’ll still be delicious as leftovers too!

To store extra cakes, place them in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze them on a baking sheet, then transfer to an airtight container in the freezer for up to 3 months.

When you’re ready to reheat the cakes, simply place them in a 400°F oven or a skillet over medium heat until heated through and crispy again.

Other Tasty Sweet Potato Recipes to Try

Sweet potatoes are incredibly versatile and can be used in all sorts of dishes, from breakfast to dessert. Here are a few more recipes to try:

• Baked Sweet Potato Parsnip Latkes
• Sweet Potato Bean Dip
• Chickpea Curry with Sweet Potato

The Delicious Combination of Sweet Potato and Ham

What is it about the combination of sweet potato and ham that makes these cakes so irresistible? The earthy sweetness of the potato is perfectly balanced by the smoky, salty ham. The mustard adds a nice kick of spice, while the dill brings a touch of sweetness to the mix.

And let’s not forget about the crispy texture. Frying the patties in olive oil gives them a satisfying crunch on the outside, while the interior remains soft and creamy. It’s a textural delight in every bite.

Serving Suggestions for Sweet Potato Cakes

These sweet potato cakes with ham make a fantastic breakfast or brunch dish, served alongside eggs. They’re also a great lunch or dinner option, pairing well with a big salad or as a side to any main course.

And don’t be surprised if you get plenty of compliments when you serve these up. The combination of flavors and textures is truly irresistible. Enjoy!

Conclusion

In conclusion, sweet potatoes are a nutritious and versatile ingredient that can be used in a variety of delicious recipes. From the crispy and flavorful sweet potato cakes with ham to other tasty dishes like baked latkes and curries, there are so many ways to incorporate this powerhouse vegetable into your meals.

Whether you’re looking for a healthy breakfast, a satisfying lunch, or a tasty side dish, sweet potatoes are sure to deliver. So why not give this sweet potato cake recipe a try and see for yourself just how delicious they can be?

Sweet Potato Cakes with Ham

These sweet potato cakes with ham are a perfect way to use leftovers! The mustard adds the right amount of zip while the dill adds just a touch of sweetness.

Growing up, I used to love when we had mashed potatoes for dinner. But it wasn’t the actual mashed potatoes I wanted… it was the potato cakes I knew my mom would make the next morning!

These days, I prefer sweet potatoes to regular potatoes. They’re loaded with beta-carotene and vitamin A, and I just love their taste.

That’s why I decided to recreate my mom’s recipe, but with a twist. Instead of potato cakes cooked in bacon fat, I made these delicious sweet potato cakes with ham!

There’s something about the combination of earthy sweet potato, smoky ham, spicy mustard, sweet dill, and the crisp texture that makes these patties so irresistible. They’re perfect alongside eggs for breakfast or with a big salad for lunch or dinner.

And when you make them, make sure to brace yourself for all of the compliments that will be heading your way. I speak from experience!

How to make sweet potato cakes with ham

Ready to see how these crispy potato cakes come together?

Step 1: In a large bowl, mash the sweet potatoes, then add the ham, scallions, mustard, dill, salt, black pepper, and cayenne pepper.

Step 2: Add the egg and the ½ cup of panko, then mix until well-combined.

Step 3: Scoop out about a ¼ cup of the sweet potato mixture, shape it into a ball, flatten into a patty, and transfer to a baking sheet. If the mixture won’t hold together, return it to the bowl and add more panko, then try again.

Step 4: Repeat with the remaining mixture. You should end up with 8 patties.

Step 5: Place the baking sheet in the freezer for about 20 minutes.

Step 6: Spread out the remaining panko on a small plate. Remove the baking sheet from the freezer, then press both sides of each patty into the panko.

Step 7: Heat the oil in a skillet over medium heat until shimmering, then use a flat spatula to place 2 or 3 patties in the skillet.

Step 8: Pan-fry the patties until golden brown on the bottom, about 2 minutes.

Step 9: Flip and cook until each patty is golden brown on the other side and heated through, about 2 minutes, then transfer to a plate lined with paper towels.

Step 10: Repeat with the remaining patties.

That’s it! You can enjoy your sweet potato and ham cakes with eggs, over a salad, or all on their own.

Are sweet potatoes healthier than regular potatoes?

Sweet potatoes have received a lot of fanfare in recent years. They’re often considered healthier than your standard white potatoes.

In reality, each has its own nutritious advantages. Both varieties have roughly the same amount of calories, protein, fat, and carbohydrates, although sweet potatoes boast a higher amount of fiber per serving.

White potatoes contain more potassium, and both have the same amount of magnesium. Sweet potatoes, however, contain more vitamin A, vitamin B6, vitamin C, and calcium than white potatoes.

Sweet potatoes are also a great source of beta-carotene, an antioxidant that can support your immune system and your vision.

Did you know that a healthy fat like olive oil helps your body absorb the beta-carotene in sweet potatoes? So these potato cakes cooked in olive oil are a great way to help your body put all that beta-carotene to good use!

Storage

Any kind of fried potato cake is going to be crispiest when fresh out of the pan. But leftovers will still be incredibly delicious later in the week!

Store extra potato cakes in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze them on a baking sheet, then store in an airtight container in the freezer for up to 3 months.

I recommend reheating them in the oven or a skillet to help them re-crisp!

Other tasty sweet potato recipes

Sweet potatoes are a delicious way to get more vitamins and fiber into your diet! If you’re looking for more ways to enjoy this powerhouse ingredient, here are a few recipes I think you’ll enjoy:

• Baked Sweet Potato Parsnip Latkes
• Sweet Potato Bean Dip
• Chickpea Curry with Sweet Potato

When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Sweet Potato Cakes with Ham

These sweet potato cakes with ham are a perfect way to use leftovers! The mustard adds the right amount of zip while the dill adds just a touch of sweetness.

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• ▢ 1½ cups sweet potatoes (cooked and cooled)
• ▢ 1 cup cooked ham (diced)
• ▢ 3 scallions (finely chopped)
• ▢ 1 tablespoon Creole mustard
• ▢ ½ teaspoon dried dill
• ▢ ½ teaspoon Kosher salt
• ▢ ¼ teaspoon freshly ground black pepper
• ▢ ¼ teaspoon cayenne pepper
• ▢ 1 large egg (lightly beaten)
• ▢ 1¼ cups panko bread crumbs (divided)
• ▢ ½ cup olive oil

US Customary – Metric

• In a large bowl, mash the sweet potatoes, then add the ham, scallions, mustard, dill, salt, black pepper, and cayenne pepper.

• Add the egg and the ½ cup of panko, then mix until well-combined.

• Scoop out about a ¼ cup of the sweet potato mixture, shape it into a ball, flatten into a patty, and transfer to a baking sheet. If the mixture won’t hold together, return it to the bowl and add more panko, then try again.

• Repeat with remaining mixture. You should end up with 8 patties.

• Place the baking sheet in freezer for about 20 minutes.

• Spread out the remaining panko on a small plate. Remove the baking sheet from the freezer, then press both sides of each patty into the panko.

• Heat the oil in a skillet over medium heat until shimmering, then use a flat spatula to place 2 or 3 patties in the skillet.

• Pan-fry the patties until golden brown on the bottom, about 2 minutes.

• Flip and cook until each patty is golden brown on the other side and heated through, about 2 minutes, then transfer to a plate lined with paper towels.

• Repeat with the remaining patties.

This recipe is for 8 servings.

If the mixture won’t hold together when you’re forming the patties, return to the bowl and add more panko bread crumbs.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Nutrition Facts

Sweet Potato Cakes with Ham

Amount Per Serving (1 patty)

Calories 248
Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 2g10%

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 10g

Cholesterol 30mg10%

Sodium 512mg21%

Potassium 67mg2%

Carbohydrates 17g6%

Fiber 1g4%

Sugar 1g1%

Protein 8g16%

Net carbs 16g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Main Course

Cuisine: American

Diet: Diabetic

Keyword: easy lunch recipes, sweet potato cakes

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Healthy Mashed Sweet Potatoes Recipe

by Sabrina Snyder

Published on November 5, 2021 Last updated June 6, 2023

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This post may contain affiliate links. Read my disclosure policy.

Healthy Mashed Sweet Potatoes are the perfect light and fluffy holiday side made with 6 simple ingredients in 30 minutes!

This holiday season, swap out your traditional heavy dishes for equally delicious healthy versions like this Sweet Potato Mash instead of traditional mashed potatoes. For even more Healthy Side Dishes try out Brussels Sprouts Gratin and Whole Wheat Sausage Stuffing to fill out your holiday table this Thanksgiving.

HEALTHY MASHED SWEET POTATOES

This Sweet Potato Dish is the perfect alternative to classic mashed potatoes. The sweet potatoes bring a nutty, naturally sweet flavor that’s finished off with a delicious buttery fresh thyme mixture. If you’re looking for more mashed potato alternatives for your holiday meal be sure to check out this Mashed Cauliflower Recipe too.

Perfect for a festive holiday dinner, but easy enough to make for weeknight dinners. You only need a handful of ingredients to make this recipe and it’s ready in practically no time at all! Healthy Mashed Sweet Potatoes are the perfect hassle-free dish to add to any dinner. The leftovers are also easy to store, so you can enjoy them throughout the week.

HEALTH BENEFITS OF THE SWEET POTATO

This sweet potato recipe is an excellent alternative to any mashed potatoes you could make with white potatoes because each sweet potato packs a surprising amount of nutrients and vitamins!

• They’re a great source of vitamin A, vitamin C, and potassium.
• Sweet potatoes are also rich in beta-carotene. This antioxidant gives them their bright orange color, and it helps boost your immune system and protect your eyesight. There’s even more beta-carotene in the potato skins, so if you want an extra dose you can skip the peeling and just scrub the potatoes.
• The fiber also promotes gut health and reduces your risk of diabetes.

MORE SIDE DISH RECIPES

TIPS FOR MAKING MASHED SWEET POTATOES

• Potatoes: To start, peel the potato skin and chop them into 2″ inch cubes. Then put the chunks in a steamer basket over a large pot with about 2″ of water beneath. Set the stove to medium-high heat, then it will take about a 20 minute cook time to get the right tender texture.
• Butter topping: In a separate pan over medium heat melt the butter and add in the thyme. Stir them together, then turn off the heat and let the mixture sit.
• Mash: Remove the cooked potatoes from the pot and drain the water. Add the potatoes back in and season with salt and black pepper. Add the milk and use a potato masher to mash. If you want a smoother texture you can use an immersion blender or put the mixture in your food processor. If it’s too thick add in additional milk to reach the right consistency.
• Serve: Transfer the mashed potatoes to your serving bowl and top them off with the butter and thyme.

VARIATIONS ON HEALTHY MASHED SWEET POTATOES

• Vegan: To make your mashed potatoes vegan, you’ll need to exchange the milk and butter for vegan options. You can find vegan butter at most grocery stores. Use the non-dairy milk of your choice. Coconut milk, almond milk, or soy would all work nicely. The coconut milk would add a slight coconut flavor to the recipe, but that could also taste quite nice with the sweet potatoes.
• Extra creamy: This recipe is made with a lighter texture than some mashed potatoes. If you prefer a thicker, creamy version, you can exchange the milk for sour cream, greek yogurt, or heavy cream.
• Cheese: For a delicious cheesy topping add your choice of shredded cheese to the top of the potatoes before serving. Cheddar cheese, goat cheese, parmesan, or shredded Gruyere cheese would all taste great.
• Spices: To experiment with the flavor try adding a dash of different spices. For more savory spices, you could try garlic powder, rosemary, paprika, or red pepper flakes. If you want to lean into the sweet, nutty flavors try cinnamon, nutmeg, or ginger.
• Sweet Mashed Sweet Potatoes: For some extra sweetness mix in some maple syrup or brown sugar. Use ¼ cup maple syrup or packed brown sugar, and mix it into the pureed potatoes. You can add a dash of cinnamon and nutmeg to go along with the sweetened maple syrup or brown sugar potatoes. This version tastes similar to candied sweet potatoes.

MORE HOLIDAY RECIPES

HOW TO STORE HEALTHY MASHED SWEET POTATOES

• Serve: Don’t leave leftover potatoes out at room temperature for more than 2 hours.
• Store: You can cover the dish in foil or transfer it to an airtight container to store in the fridge for up to 5 days. Make sure to let the leftovers cool completely before you seal them in the fridge. Reheat them in 30-second increments in the microwave before serving.
• Freeze: You can also put them in a freezer-safe container to freeze for up to 6 months.

• ▢ 4 pounds sweet potatoes , (about 5)
• ▢ 3 tablespoons unsalted butter
• ▢ 1 tablespoon fresh thyme
• ▢ 1 teaspoon kosher salt
• ▢ 1/2 teaspoon ground white pepper
• ▢ 1/2 cup 2% milk

• Peel and chop the sweet potatoes into 2-inch cubes.

• Add the sweet potatoes to a large pot in a steamer basket over 2 inches of water.

• Cook for 20 minutes until sweet potatoes are tender.

• In a small saucepan melt the butter and thyme on medium heat until just melted, then turn it off and let it sit.

• Remove the sweet potatoes from the pot and drain the water.

• Add the sweet potatoes, salt, pepper, and milk together.

• Mash well with a potato masher or use an immersion blender to mash well.

• Spoon sweet potatoes into a large serving bowl.

• Pour the melted butter and thyme over the potatoes and serve.

Calories: 193kcal | Carbohydrates: 37g | Protein: 3g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 338mg | Potassium: 633mg | Fiber: 6g | Sugar: 8g | Vitamin A: 25891IU | Vitamin C: 6mg | Calcium: 73mg | Iron: 1mg

Keyword: Healthy Mashed Sweet Potatoes

About the Author: Sabrina Snyder

Sabrina is a trained professional chef who has cooked for private clients for over a dozen years. Experienced in handling dietary restrictions, allergies and picky kid eaters, she’s well versed in coming up with healthy, yet flavorful recipes.

See more posts by Sabrina

Sweet Potato Chips, 994 kcal step by step recipe, photo, ingredients

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Julia Vysotskaya

October 24, 2020

Cooking

35 minutes

Recipe for:

6 persons

DESCRIPTION

Fish and chips – a British classic cuisine that is considered fast food, but when Fish and Chips is cooked by a good chef, you get a masterpiece! Today we have homemade sweet potato chips – according to the right recipe, in the right oil. Instead of rosemary, thyme, a mixture of some Provence or Tuscan herbs, or any other herb that you have left over from the summer, will do.

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Nutritional information per serving

165

kcal

7%