RecipeSweet Potato Parfait

Nutrition Facts
Amount per Serving
  • Calories: 280
  • Protein: 16 g
  • Total Fat: 1 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 0 g
  • Cholesterol: 5 mg
  • Total Carbohydrate: 55 g
  • Dietary Fiber: 8 g
  • Total Sugar: 26 g
    • Natural Sugar: 22 g
    • Added Sugar: 4 g
  • Sodium: 460 mg

Sweet spuds for breakfast? You bet. This creamy-dreamy parfait can be prepped ahead of time–good news for those of us who aren’t morning people—so you can get out the door in no time. It also makes a sweet snack and delicious dessert. You can prep multiple servings at once (for you and your crew), or make a single serving and freeze the leftover sweet potato-carrot mash for future nibbles. Add your fave toppings (berries, nuts, seeds, granola, coconut) …anything goes. This parfait is perfect!

• This recipe provides instructions to make a single parfait but includes ingredients for a large batch of mashed sweet potato-carrot. You will have 5 cups of the mash, which can be used to make more parfaits, as a yummy side dish, or as a topping for this Sweet Potato Shepherd’s Pie.
• To make a smaller batch, simply cut the potatoes, carrots and broth in half.
  • Prep time
  • Total Time
This recipe makes 1 serving

Sweet potato puree (makes ~5 cups)

  • • 1½ pounds sweet potato, peeled and cut into bite-size pieces (~3 medium sweet potatoes)
  • • 1 pound carrots, peeled and cut into bite-size pieces
  • • 3 cups broth
  • • Pinch of salt
  • • ¼ teaspoon ground cinnamon


  • • ½ cup plain nonfat or low-fat Greek yogurt
  • • ½ cup fresh berries
  • • 1 to 2 teaspoons maple syrup
  • • Optional toasted nuts, seeds, and granola

Add the cut-up sweet potato and carrots to a large pot along with the broth. Bring to a boil, then lower heat, cover, and simmer until fork-tender, about 20 minutes. Transfer veggies to a mixing bowl, and mash with a fork or potato masher until smooth and creamy (it makes about 5 cups). It’s okay if you’re left with a lumpy texture. Mix in the salt and cinnamon.

Add a heaping cup of mashed sweet potato-carrots to the bottom of a parfait glass and layer with yogurt, berries, and a drizzle of maple syrup.

Try this PB & Berry Breakfast Bowl!