Everyday kitchen · Easy
Sweet-potato peanut oats with yogurt
A gently sweet autumn breakfast with mashed sweet potato, whole oats and smooth peanut butter. Plain yogurt adds a cool finish; no syrup or sugar is added.
- Prep
- 10 min
- Total time
- 40 min
- Portions
- 4
Estimated nutrition
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 449 kcal | 1795 kcal |
| Protein | 20.4 g | 81.6 g |
| Carbs | 69.1 g | 276.3 g |
| Fiber | 9.6 g | 38.3 g |
| Sugars | 16.9 g | 67.8 g |
| Added sugars | 0 g | 0 g |
| Fat | 11 g | 44.1 g |
| Saturated fat | 1.9 g | 7.6 g |
| Sodium | 184 mg | 738 mg |
| Cholesterol | 3 mg | 12 mg |
How these estimates work
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
Estimated nutrition uses raw, dry and drained weights, assumes all oil is eaten, and retains reference-food proxies and ranges. Actual brands, trimming and cooking losses vary. This is not laboratory analysis or a medical recommendation.
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) · 400 g in the original batch
USDA food referenceCereals, oats, regular and quick, not fortified, dry · 200 g in the original batch
USDA food referencePeanuts, all types, dry-roasted, without salt · 60 g in the original batch
Assumes unsalted peanut butter made only from ground dry-roasted peanuts. Added oil or salt changes the estimate.
USDA food referenceYogurt, plain, skim milk · 600 g in the original batch
USDA food referenceSpices, cinnamon, ground · 2 g in the original batch
Single-ingredient ground cinnamon reference.
USDA food referenceBeverages, water, tap, drinking · 1000 g in the original batch
Generic USDA tap water reference; local sodium and mineral content varies.
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidancePer portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
Estimated nutrition uses raw, dry and drained weights, assumes all oil is eaten, and retains reference-food proxies and ranges. Actual brands, trimming and cooking losses vary. This is not laboratory analysis or a medical recommendation.
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Let’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Kitchen scale · Knife · Cutting board · Measuring jug · Saucepan with lid · Instant-read food thermometer
- 1
Soften the sweet potato
Wash, peel and dice 400 g sweet potatoes; the listed weight is after peeling. Put in a saucepan with 250 ml water, cover and simmer gently for 12–15 minutes until easily crushed with a fork. Check the pan regularly and add a splash of drinking water if it starts drying.
- 2
Mash and add oats
Mash the sweet potato in its cooking liquid. Stir in 750 ml water, 200 g rolled oats and 2 g cinnamon. Return to a gentle simmer. Cook uncovered for 6–10 minutes, stirring often, until the oats are tender and creamy. Add a little drinking water if needed for a soft spoonable consistency.
- 3
Stir in peanut butter
Take the pan off the heat. Stir 60 g smooth unsweetened peanut butter thoroughly into the hot oats until no sticky lumps remain. Let stand for 2 minutes; loosen with a small splash of drinking water if the oats thicken too much.
- 4
Finish each bowl
Divide the porridge equally among the selected portions and top each with an equal share of 600 g plain nonfat yogurt. Serve at a comfortable eating temperature. Keep any yogurt intended for leftovers cold and separate.
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Make it work for you
For kids & different preferences
Mix peanut butter fully into the porridge, never serve a thick spoonful or sticky lump. Mash sweet potato completely, thin the texture as needed and cool before serving. Check peanut and milk allergies and oat cross-contact. Seat young children upright and supervise eating. This is family food, not infant-feeding guidance.
Storage & packed lunches
Refrigerate in shallow covered containers at 40°F / 4°C or colder within 2 hours, or within 1 hour above 90°F / 32°C. Use within 3 days. Pack cold with ice packs when taking along.
Freezing & reheating
Freeze porridge without yogurt for up to 1 month for quality. Thaw in the refrigerator, reheat thoroughly and add fresh yogurt.
Reheat cooked leftovers to 165°F / 74°C throughout, stirring and checking several places. Keep uncooked accompaniments separate.
If something looks different
Cooking times are guides. Check texture and temperature; larger batches need extra pan space and may take longer.
Something wrong with an ingredient or instruction? Tell us
Version 1 · Updated 2026-10-26
Bethany’s Kitchen · /recipes/sweet-potato-peanut-oats · Original instructions and generated food illustration. Public culinary sources informed the combination; no third-party prose or photograph copied. Not physically kitchen-tested or human-reviewed.