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!
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.
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.
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Sweet Potato Rolls – A Redo recipe
- 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
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.
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.
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.
Deflate the dough. Weigh the dough and divide into 16 equal pieces. Roll each piece into a ball.
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.
Preheat oven to 375⁰. Bake rolls for 15-19 minutes or the internal temperature is 190⁰.
Remove rolls from oven and place on a wire rack to cook.
*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.
Happy Healthy Eating,
Trying making these rolls and bread too:
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.