Sweet Potato Patties

A simple, hormone-supportive staple you can build meals around

Prep Time: 30 minutes
Cook Time: 15 minutes
Makes: Approximately 10 small patties

These sweet potato patties are one of those recipes that look simple—but can be incredibly supportive when structured well.

Sweet potato provides slow-releasing carbohydrates to support cortisol rhythm and energy stability, while the added protein and fibre help reduce blood sugar spikes and keep you fuller for longer.

This is the kind of meal that works beautifully for lunch, light dinners, or even as part of a hormone-supportive plate.

Ingredients

• 500g sweet potato, peeled and chopped

• 1 egg

• ½ cup breadcrumbs (or almond meal for a gluten-free option)

• 1 small onion, finely chopped

• 1 garlic clove, crushed

• ¼ cup grated cheese (optional)

• 1–2 tbsp fresh herbs (parsley or coriander)

• Salt and pepper, to taste

• Olive oil, for cooking

Method

1. Boil the sweet potato until soft, then drain and mash.

2. Add all remaining ingredients and mix until well combined.

3. Form into small patties.

4. Pan-fry in olive oil over medium heat for 3–4 minutes each side until golden.

How to build this into a balanced meal

On their own, these are mostly carbohydrates—so pairing matters.

To make this more hormone-supportive:

• Add a protein source:

  → grilled chicken, eggs, tofu, or Greek yoghurt

• Include healthy fats:

  → avocado, olive oil, tahini

• Add fibre-rich vegetables:

  → leafy greens, cucumber, zucchini, broccoli

This helps stabilise blood sugar and supports more consistent energy across the day.

Why this works for hormones

1. Blood sugar stability

   Sweet potato is a slower carbohydrate, but still benefits from being paired with protein and fat to avoid spikes and crashes.

2. Cortisol support

   Balanced meals (not low-carb extremes) help regulate cortisol rhythm and reduce stress-related energy dips.

3. Gut support

   Fibre from sweet potato and vegetables supports digestion and estrogen clearance pathways.