Sweet Potato Pecan & Date Blondie

Whilst it’s nice to be able to spend time cooking yourself a delicious, lazy late Sunday morning breakfast, that is exactly what they’re usually solely designated for: Sunday’s. A ‘grab and go’ breakfast is often the more realistic option for the every day person.. or the people who are just not willing to give up that extra 20 minutes in bed each morning aka me.


That’s where this breakfast bake comes in. Low GI carbs from the sweet potato and oats to keep you plodding along throughout the day, protein from the (optional) whey protein, eggs, chia seeds and pecans, as well as healthy fats from those ingredients as well as the coconut oil. Wait. Pecans?!?! No, I’m not usually a pecan fan either. But they were there, and they needed using, and as it turns out, they’ll bloomin’ delicious. Tip: roast them a little beforehand and they transform into the most delicious things. They do come with a ‘incredibly addictive’ warning sign slapped on them though, just saying..

Bake this on the weekend or one evening you’ve got a spare half an hour (or if they oven is conveniently on), slice it up and grab a couple of pieces to take with you as you dash out of the door. ‘Dash’ being the operative word if you’re anything remotely like me and, however hard you try, always seem to be (literally) running late. Who needs a gym for cardio?!


  • 1 medium sweet potato, cooked (200g raw gave me 150g cooked & peeled)
  • 1 large egg
  • 60ml egg white*
  • 35g honey
  • 15g oat flour
  • 15g whey protein (opt)
  • 15g coconut flour
  • 30ml (2tbsp) milk
  • 10ml (2tsp) coconut oil, melted
  • 35g jumbo oats
  • 20g pecans*, roasted & chopped
  • 30g soft dates*, roughly chopped
  • 2 tsp chia seeds
  • chocolate chips (optional but not really)


  1. Preheat the oven to 170C.
  2. In a large bowl, add the cooked sweet potato, egg, egg white, honey, oat flour, whey (if using), coconut flour, milk and melted coconut oil. Blend together until smooth.
  3. Add the remaining ingredients and give it a good stir to make sure they’re evenly distributed throughout the mixture.
  4. Scrape into a baking dish or silicone loaf mould and bake for 45 minutes.

  1. The egg white can be substituted for another whole egg
  2. Milk used was almond milk, any will work fine.
  3. If you’ve not got coconut oil, it’s a great source of MCTs, but melted butter/spread would work fine.
  4. Sub the pecans and dates for any other nuts or fruit you like – next time I’ll be subbing the dates for juicy raisins!



Leave a Reply