Recipe: Sweet Potato Sausage Waffle Bites

My chest freezer is stuffed with so many different flours you’d think that I was working in a test kitchen for Martha Stewart. No, instead I just love the different flavor nuances and nutritional perks that everything from spelt flour to teff flour to rye flour lends to pancakes, muffins,  cookies, and of course DIY fuel.

I recently got my hands on one of the newest products on the market – Bob’s Red Mill Paleo Flour. It’s basically a caveman worthy blend of almond flour, arrowroot starch, organic coconut flour and tapioca flour. An easy path to grain-free baked goods.


I’m definitely not a member of the paleo crowd (love my oatmeal too much!), but I appreciate the nutritional benefits of this newfangled flour blend which includes higher amounts of protein and fiber than many other types of flour like whole wheat. I’ve been using almond flour for some time now as its nutty flavor adds toothsome appeal to items like these waffle bites.

Made with sweet potato, maple syrup and sausage, these have an enticing sweet and savory personality that can make it easy to leave the packaged energy bars at home. Not as big as your typical waffle, they are easily wrapped up and taken along with you when luxuriating in outdoor pursuits. I’m also eating them as a pre-workout nibble. Heck, heat a few up, douse in maple syrup and call it breakfast.

These worked out great with the Bob’s Red Mill Paleo Baking Flour, but you can also another type of flour depending on what you may have on hand. With that said, the kind folks at BRM are offering up the chance to win a bag of their new paleo flour. Just email us at with “Paleo Flour” in the subject line to enter. This contest closes December 7th!

Sweet Potato Sausage Waffle Bites


1 cup peeled and cubed sweet potato

2 large eggs

1/2 cup milk

1/4 cup maple syrup

1 cup BRM Paleo Baking Flour

1 teaspoon baking powder

1/2 teaspoon cinnamon

1/2 teaspoon ginger powder

1/2 pound cooked sausage, finely chopped

Place sweet potato cubes and 1 tablespoon water in a microwave-safe bowl. Cover with plastic wrap and poke a few holes in plastic to allow for venting. Microwave on high for 6 minutes, or until potato is fork tender. You can also steam the sweet potato in a steamer basket on a stovetop.

Place eggs, milk, maple syrup and cooked sweet potato in a blender container and blend until smooth. In a large bowl, stir together flour, baking powder, cinnamon and ginger powder. Add wet ingredients to flour mixture and combine gently. Fold in sausage. Let batter rest 15 minutes so the flour can soak up some of the liquid.

Grease a waffle iron and heat according to the manufacturer’s instructions. Place 2 heaping tablespoons batter for each waffle into the waffle iron and cook until set, about 2 minutes. Place cooked waffles on a metal rack to cool. Repeat with remaining batter. You should get about 12 small waffles.

Rocket Fuel by Matt KadeyIn Rocket Fuel: Power-Packed Food for Sports & Adventure, award-winning dietitian Matt Kadey offers up 120 delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures.

Rocket Fuel is available now in bookstores, outdoors stores, and online from these online retailers:
Barnes & Noble
local booksellers
Chapters/Indigo and in Canada

Food photography by Aaron Colussi.


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