Sweet Potato Rolls – A Redo recipe

 Bake up a batch of Sweet Potato rolls. They are low fat and low calorie with hidden vegetables in the dough.

Pin Sweet Potato Rolls here!

Sweet Potato Rolls Low Calorie, Low Fat, Health - Pin it to your bread board

I love it when I can sneak in some vegetables and my daughter has no idea.  Sometimes it is good to be sneaky.  These little slider size sweet potato rolls provide an extra punch of fiber, Vitamin A, B6, C, manganese and potassium all from sweet potatoes.  Not to mention, they are quite tasty.  Sweet potato rolls have become my “bread” of choice.  I try to keep some in the freezer for those nights I’m not quite sure what to have for dinner.

Before I started making my own rolls, they were a food I had basically taken out of my diet.  They are so calorie dense with little nutrition.  I chose to use my calories in different ways but I did yearn for some good bakery rolls or bread.  So I started making my own but making them slider size to control the portion size.  Some days I can have one and some days I can have two.  I tried a few different recipes but finally settled on a King Arthur Flour recipe for Sweet Potato Rolls, and after a little tweaking to take down the calories, I have sweet potato slider rolls.

Sweet Potato Rolls #fooddonelight #sweetpotato #homemaderoll #lowcalorieroll

Slider size rolls to fit into any diet

Non fat Greek Yogurt is again the savior in this recipe.  I also swapped out some of the white flour for whole wheat flour.  I made them smaller so depending on my calorie needs for that day, they were always an option.

We actually call slider size rolls “Lyla size” after my daughter.  She thinks they are made especially for her and likes that they are small.  They are actually a perfect portion for her too.  I don’t want her to think she needs to eat the large portions we get served in restaurants.  I want her to know what a real serving size is and to be satisfied with that. That statement seems a little ironic to me right now, we are begging her to eat!! Oh!  I almost forgot one other reason my daughter loves these – the color.  They are a light orange.  She loves food with different colors.  If I could only get them pink, she would probably eat them every day.

If you don’t like sweet potatoes, don’t worry.  The rolls don’t really taste like sweet potatoes.  They do add a layer of flavor but most people would probably have a hard time picking out exactly what it is.  The recipe is versatile and you can make it your own .  Make the rolls bigger if you want for regular size rolls, make them flatter  or make them “Lyla size”.   Freeze what you don’t need.  I put them on a cutting board or sheet pan and freeze them.  Once frozen, I put them together in a zip lock bag.  They will last a long time.  To defrost, I just pop a few on the counter and they defrost in a few minutes.

Sweet Potato Rolls #fooddonelight #sweetpotato #homemaderoll #lowcalorieroll

Fluffy, light, homemade rolls brimming with lots of vitamins and nutrients

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Sweet Potato Rolls www.fooddonelight.com

Sweet Potato Rolls – A Redo recipe

Prep Time 2 hours
Cook Time 19 minutes
Total Time 2 hours 19 minutes
Servings 16 rolls
Calories 109 kcal
Author Christie Daruwalla


  • ¾ cup cooked sweet potato 1 medium
  • ½ cup warm water 100 - 110°
  • 2 tsp instant yeast
  • 2 tbsp non-fat Greek yogurt
  • 1 ¼ tsp kosher salt
  • 1 large egg
  • ¼ cup non-fat dry milk 30 grams
  • 1 ½ cups whole wheat or white whole wheat flour 180 grams
  • 1 ¾ -2 cups Unbleached All-Purpose Flour 210 – 240 grams, divided


  1. Remove skin from cooked sweet potato and puree through a rice mill onto a piece of wax paper. Allow to cool in the refrigerator while you assemble rest of ingredients.
  2. Place water and next 6 ingredients (through whole wheat flour) in the bowl of a stand mixer. Add 1 ¼ cups (150 grams) unbleached all purpose flour and the sweet potato puree. Mix on low-speed until the mixture is combined. One tablespoon at a time add up to ½ - ¾ cup more of all purpose-flour (60-90 grams) as needed to obtain a soft but not sticky dough. Change to a dough hook and knead the dough for about 6 minutes.
  3. Spray a bowl with non-stick cooking spray and place dough inside turning to coat all sides. Cover and let rise for about 1 hour or until almost doubled in size.
  4. Deflate the dough. Weigh the dough and divide into 16 equal pieces. Roll each piece into a ball.
  5. Place balls on a baking sheet lined with parchment paper or Silpat. Cover rolls with plastic wrap that has been sprayed with cooking spray. Let rise for 25-30 minutes.
  6. Preheat oven to 375⁰. Bake rolls for 15-19 minutes or the internal temperature is 190⁰.
  7. Remove rolls from oven and place on a wire rack to cook.

Recipe Notes

*Optional – if you like your rolls browned on the top, put an egg wash on the rolls before baking.


I calculated 3 Weight Watcher Smartpoints.

Nutrition Facts
Sweet Potato Rolls – A Redo recipe
Amount Per Serving
Calories 109
% Daily Value*
Total Carbohydrates 20g 7%
Dietary Fiber 2g 8%
Sugars 2g
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,


Trying making these rolls and bread too:

Homemade Brioche ThinsBrioche Thins 

Spoon Herb Rolls Food Done Light #rolls #herbs #spoonHerb Spoon Rolls

Sundried Tomato, Roasted Garlic & Cheese Bread (Pane Bianco) Food Done Light #homemadebread #cheesebread #breadrecipeGarlic, Sundried Tomato and Basil Bread

Food Done Light is on a mission to keep passion for food but find ways to fit it into a healthy life and hopefully, along the way, change eating habits for good. Healthy living one bite at a time is our motto. You will find heart healthy recipes with Weight Watcher points, and most of all the recipes are delicious. Just ask the Food Done Light family which includes my husband, 9-year-old daughter, Lucy, our 7 yr old Golden Retriever, and Stella, our 12-year-old cat. Find Food Done Light on Facebook, Pinterest, Instagram and Twitter.


  1. How funny. We just got 20 sweet potatoes out of our garden and after eating baked potato fries for lunch, sweet potato and sausage casserole for lunch, we were not sure what to do with them ;-) Happenstance!!!!
  2. These look yummy. I've got to try them.
  3. I love working with yeast and I LOVE sweet-potato So these should be perfect for me. The rolls do look great
  4. Not only healthy, but they come out such a beautiful color!
  5. These look so good. Thank you for sharing. Visiting from A Creative Princess. Would love it if you would share this at my Make it Pretty Monday party at The Dedicated House. http://thededicatedhouse.blogspot.com/2012/09/make-it-pretty-monday-week-16.html Hope to see you at the bash! Toodles, Kathryn @TheDedicatedHouse
  6. These look great - I love using sweet potato in different things! Thanks for the recipe! Rebecca Heronscrafts.blogspot.com
  7. I love potato rolls. I've never thought of sweet potato rolls. What a great idea!
  8. I've never had sweet potato rolls before, so these look wonderful and intriguing!
  9. These look really good. I love the idea of a dinner roll you could actually enjoy guilt-free!! Thanks for sharing this recipe. Lisa
  10. Sounds yummy--thanks for the recipe!
  11. I just love the addition of the Sweet Potato to this recipe, these will be delicious! Hope you are having a great week end and thank you so much for sharing with Full Plate Thursday. Come Back Soon! Miz Helen
  12. Sounds delicious. I like that your "healthified" the recipe and introduced portion control with the Lyla-size. Great ideas! Thanks so much for sharing on Busy Monday!
  13. OMG! i love these! what a clever (read: sneaky) way to get in some extra nutrition! and sweet potatoes are lookin darn good right now - I will have to get my hands on some at the farmer's market this week. gorgeous! thanks for sharing with us at the Wednesday Fresh Foods Link-up! I hope to see you again this week with more seasonal & whole/real food posts! xo, kristy.
  14. What an awesome idea to make rolls with sweet taters...I know I would love them, and I think it's terrific that you made them slider size. VERY nice! Thanks so much for linking up at Weekend Potluck.
  15. Sounds delicious! Can't wait to try these! :)
  16. Sounds fantastic! Great recipe!! Thanks for joining Keep Calm & Link Up last week! We hope to see you again this Thursday evening! xo, Meredith @ www.waittilyourfathergetshome.com
  17. This look delish!! I'm pinning for later. Maybe Thanksgiving?
  18. Thank you for linking this in to Food on Friday. We are now getting quite a collection of potato dishes together. Do stop by some of the other links to check them out! Cheers
  19. These look delicious! I make pumpkin/squash rolls every Thanksgiving from a Moosewood cookbook recipe, but sweet potato sounds good too.
  20. Oooo, I have been wanting to try sweet potato bread, and this looks like the recipe to try! I love that it is a yeast bread (yum!), and has non fat greek yogurt and whole wheat flour in it! It's so great that your daughter likes them! :)
  21. Could you make a batch of these ahead of time and freeze them? Could you freeze them at the stage right before baking or should I go ahead and bake them and then freeze them?
    • Christie Daruwalla says
      Hi Kate, I cook them and freeze them all the time. They freeze really well. I haven't tried freezing them before I cook them. They are still very fresh tasting freezing after cooking.
  22. I'd there something other than a rice mill that can be used?
    • Christie Daruwalla says
      Hi Leslie, you can mash them if you want. The rice mill will make they fluffier. You could also try pushing them through a colinder. They will still taste fine if mashed. Just break up the the sweet potato so it isn't quite so heavy
      • Could I use gluten free flour?
        • Christie Daruwalla says
          Hi Amy, I have never used gluten free flour so I don't know if you need to add anything. If you can normally swap gluten free flour for regular flour in a recipe, than I think it would work. If you try it, please let me know now it turns out. I would be very interested to know.


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