LOW-CARB SWEET POTATO QUINOA PATTIES WITH AVOCADO GARLIC YOGURT

There’s something undeniably comforting about a crispy, golden patty sizzling in a skillet—bringing to mind memories of savory fritters made by hand in a warm kitchen, often accompanied by the scent of garlic and herbs drifting through the air. For many American women, especially those of us who grew up in homes where meals were made from scratch, patties or cakes made from vegetables and grains were a staple—a way to stretch ingredients, reduce waste, and make something delicious from humble beginnings.

These low-carb sweet potato quinoa patties with avocado garlic yogurt take that beloved concept and give it a modern, health-conscious twist. They combine the nostalgic appeal of traditional pan-fried patties with nutrient-packed ingredients designed for energy, balance, and well-being. By using a smart ratio of sweet potato to quinoa and keeping the carbs in check, these patties become a fantastic option for women looking to manage blood sugar, reduce refined grains, and eat clean without sacrificing flavor or texture.

The creamy avocado garlic yogurt dip is the perfect companion—zesty, cooling, and indulgent without being heavy. Whether served as a light lunch, a protein-rich snack, or the centerpiece of a meatless dinner, these patties satisfy in every bite while supporting today’s dietary goals. They’re easy to prepare, freezer-friendly, and endlessly adaptable, just like the best family recipes we’ve passed down for generations.

Ingredients Needed

For the Sweet Potato Quinoa Patties:

• 1 cup cooked sweet potato (mashed, about 1 medium sweet potato)
• 1 cup cooked quinoa (cooled)
• 1 large egg (or flax egg for vegan option)
• ¼ cup almond flour (or coconut flour for lower carbs)
• 2 tablespoons finely chopped red onion
• 1 garlic clove, minced
• 1 tablespoon chopped fresh parsley or cilantro
• ½ teaspoon cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• Olive oil or avocado oil for pan-frying

For the Avocado Garlic Yogurt Sauce:

• 1 ripe avocado
• ½ cup plain Greek yogurt (or dairy-free yogurt alternative)
• 1 garlic clove, minced or grated
• Juice of ½ lemon or lime
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste
• Optional: fresh chopped herbs like parsley or dill

Optional Add-ins & Toppings:

• Chopped spinach or kale (¼ cup) added to the patty mix
• Crumbled feta or goat cheese
• Chopped sun-dried tomatoes
• Chia or flax seeds for extra fiber
• Microgreens, arugula, or tomato slices for serving

Substitutions:

• Sweet potato: Substitute with mashed cauliflower or pumpkin for lower carbs
• Quinoa: Replace with riced cauliflower for a lower-carb version
• Almond flour: Use flax meal or chickpea flour if preferred
• Greek yogurt: Use a coconut or almond-based yogurt for dairy-free option

Step-by-Step Instructions

Step 1: Cook the Quinoa and Sweet Potato

Start by preparing your base ingredients. Cook ½ cup of dry quinoa in 1 cup of water or broth. Let it cool completely. For the sweet potato, pierce and microwave for 6–8 minutes, or roast at 400°F for 40 minutes until fork-tender. Peel and mash once cooled.

Step 2: Mix the Patty Ingredients

In a large mixing bowl, combine the mashed sweet potato, cooled quinoa, egg, almond flour, red onion, garlic, parsley, cumin, smoked paprika, salt, and pepper. Mix until well combined. If the mixture feels too wet to shape, add an extra tablespoon of almond flour. Chill in the fridge for 15–30 minutes to firm up.

Step 3: Form and Cook the Patties

Divide the mixture into 6–8 portions and shape into small patties (about 2.5 to 3 inches in diameter). Heat a nonstick or cast-iron skillet over medium heat with 1–2 tablespoons of oil. Cook the patties for 3–4 minutes per side until golden brown and crispy. Transfer to a paper towel-lined plate to remove excess oil.

Step 4: Make the Avocado Garlic Yogurt Sauce

In a food processor or small blender, combine the avocado, yogurt, garlic, lemon juice, olive oil, salt, and pepper. Blend until smooth and creamy. Adjust seasoning to taste. If it’s too thick, add a splash of water or more lemon juice.

Step 5: Assemble and Serve

Serve the warm patties with a generous dollop of avocado garlic yogurt. Garnish with fresh herbs, microgreens, or lemon zest. Enjoy them as a main dish, side, or even tucked into a lettuce wrap for a fun twist.

Why This Recipe Works

These patties strike the perfect balance between crisp on the outside and tender on the inside. The sweet potato adds natural sweetness and fiber, while quinoa contributes a plant-based protein boost. Almond flour keeps them low in carbs but full of flavor and texture. The creamy garlic avocado yogurt sauce complements the patties with its richness and tang, tying the entire dish together. This is a smart, satisfying, and beautiful recipe that supports heart health, digestion, and energy without sacrificing indulgence.

Variations & Customizations

Classic Version:
Sweet potato, quinoa, almond flour, egg, and herbs pan-fried until crispy with a simple garlic yogurt dip.

Low-Carb Version:
Swap quinoa for riced cauliflower and reduce sweet potato to ½ cup. Use coconut flour for an ultra low-carb patty.

Gluten-Free Version:
This recipe is naturally gluten-free as written. Just ensure that the yogurt and any toppings are certified gluten-free.

Family-Friendly Version:
Make mini-sized patties for little hands. Serve with ketchup or ranch for dipping. Add shredded cheese for a melty, fun surprise.

Other Creative Options:

• Mix in curry powder or turmeric for a warm, spiced twist.
• Swap parsley for fresh mint and serve with cucumber ribbons.
• Add chopped jalapeños for a bit of kick.
• Form into larger patties and use as a veggie burger base.

COOKING Note

Patties like these have a long legacy—our mothers and grandmothers made similar dishes from leftover veggies and grains, making something hearty and filling with what they had on hand. Today, we adapt that same spirit for wellness and intentional eating. Whether you fry them in a cast-iron skillet or bake them on parchment paper, these patties honor a tradition of resourcefulness and care. And there’s just something about hearing that sizzle in the pan that makes the heart smile.

Serving Suggestions

These patties shine as a main course with a crisp salad or a side of roasted vegetables. They also work beautifully as appetizers for a dinner party, stacked on a platter with toothpicks and a drizzle of the yogurt sauce. Want to make them part of a brunch? Top with a poached egg and a sprinkle of smoked paprika. For a light summer dinner, serve over a bed of arugula with a chilled herbal tea or sparkling water garnished with lemon.

Helpful Tips

1. Chill the mixture before shaping to help them hold their form while cooking.
2. Use a nonstick or seasoned skillet to prevent sticking and get a perfect crust.
3. Make extra and freeze uncooked patties on a tray, then transfer to a bag—cook from frozen anytime!
4. Drain cooked quinoa well to avoid soggy patties; you want it fluffy, not wet.

Prep Time: 20 minutes

Cooking Time: 15 minutes

Total Time: 35 minutes

Nutritional Information (Per Patty with Sauce, based on 6 servings)

• Calories: 210
• Protein: 7g
• Fat: 13g
• Carbohydrates: 16g
• Fiber: 5g
• Sugar: 3g
• Sodium: 220mg
  These patties are rich in fiber, vitamin A, potassium, and healthy fats—especially great for energy, blood sugar balance, and digestive support.

Common Mistakes to Avoid

1. Using warm quinoa: Always cool quinoa before mixing to avoid a mushy texture.
2. Skipping the chill time: This makes the mixture harder to shape and more likely to fall apart during cooking.
3. Over-flipping the patties: Let them cook fully on one side before flipping to keep them intact.
4. Making them too big: Smaller patties cook more evenly and stay crispy.

Conclusion

These low-carb sweet potato quinoa patties are the perfect intersection of tradition and healthy innovation. They bring together the soul-satisfying experience of cooking from scratch with today’s desire for nourishment, balance, and flavor. With their crisp edges, tender centers, and creamy avocado garlic sauce, they’re bound to become a beloved staple—whether for a solo lunch, a dinner party centerpiece, or a meal to share with family. Try them once, and you’ll be hooked on their versatility, taste, and feel-good ingredients.

Frequently Asked Questions (FAQs)

Q: Can I make these patties ahead of time?

A: Yes! Prepare the patties and refrigerate for up to 2 days before cooking. They can also be frozen raw and cooked straight from frozen.

Q: What can I use instead of quinoa?

A: Try riced cauliflower, millet, or mashed chickpeas for a similar consistency with fewer carbs.

Q: How do I store leftovers?

A: Store cooked patties in the fridge for up to 4 days. Reheat in a skillet or toaster oven for best texture.

Q: Can I make this recipe dairy-free?

A: Absolutely! Use a dairy-free yogurt like coconut or almond yogurt for the sauce and check all ingredient labels.

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