Stuffed Sweet Potato Dough Buns

If you're looking for a simple, nutrient-dense meal prep idea, these sweet potato buns are a total game-changer. The dough comes together easily using roasted sweet potatoes, flour, cornstarch, olive oil, and fresh minced garlic kneaded right in for incredible savory flavor.

Stuffed with a classic mixture of ground meat, sautéed diced onions, wilted spinach, and creamy feta—seasoned simply with salt and pepper—they're shaped using a small glass bowl and baked until set. Drizzled or dipped into a cold, blended parsley-cucumber mustard sauce made with cottage cheese, they make an amazingly satisfying, high-protein lunch or dinner.

Prep time, Cook time, Servings

• Prep time: 20 minutes

• Cook time: 20–25 minutes

• Yield: 4 stuffed buns (2 servings)

Ingredients

The Garlic Sweet Potato Dough

• 2 medium sweet potatoes, baked/roasted until tender with skins removed (approx. 1½ cups mashed)

• ¾ cup oat flour, cassava flour, or all-purpose flour (use gluten-free if needed)

• 2 tbsp cornstarch

• 1 tbsp olive oil

• 2 cloves fresh garlic, finely minced

• Salt and black pepper to taste

The Savory Meat, Onion & Feta Filling

• ½ lb (approx. 225g) lean ground beef, turkey, or lamb

• ½ medium onion, finely diced

• 1 tsp olive oil

• 1 cup fresh baby spinach, chopped

• ¼ cup reduced-fat feta cheese, crumbled

• Salt and black pepper to taste

Coating & High-Protein Sauce

• 2 tbsp everything bagel seasoning (or a mix of sesame seeds and flaxseeds)

• Avocado oil spray (or preferred oil spray)

• For the Parsley-Cucumber Mustard Sauce:

  • ½ cup low-fat cottage cheese

  • ½ cup fresh parsley leaves

  • ⅓ English cucumber, roughly chopped

  • 1 tsp yellow or Dijon mustard

  • ½ tsp garlic powder

  • ½ tsp onion powder

  • Salt and black pepper to taste

Step-by-Step Instructions

1. Make the Garlic Sweet Potato Dough 🍠

In a large bowl, mash the tender roasted sweet potato flesh until completely smooth. Add the flour, cornstarch, 1 tablespoon of olive oil, fresh minced garlic, salt, and pepper. Stir and knead gently with your hands until a smooth, workable dough forms. (If it feels sticky, add 1 extra tablespoon of flour at a time).

2. Sauté the Meat, Onion & Spinach Filling 🍳

Heat 1 teaspoon of olive oil in a skillet over medium heat. Add the diced onion and sauté for 2–3 minutes until translucent. Add the ground meat, season generously with salt and black pepper, and brown for 5–6 minutes until fully cooked. Stir in the chopped spinach for 1 minute until wilted. Remove from heat and fold in the crumbled feta cheese. Set aside.

3. Shape the Dough Pockets 🥣

Divide the dough into 4 equal portions.

• Pro Tip: Line the inside of a small glass bowl or ramekin with parchment paper or plastic wrap.

• Press one dough portion along the bottom and sides of the small bowl to create a hollow dough cup.

• Fill generously with the savory meat, onion, spinach, and feta mixture.

• Fold the dough edges over the filling to seal completely, pressing the seams together into a round bun. Repeat for all 4 buns.

4. Coat, Spray & Bake 🔥

Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper. Press the top of each bun gently into the everything bagel seasoning to coat. Place the buns on the baking tray and give the tops a generous spray of avocado oil (or any oil spray) before baking. Bake at 400°F for 20 to 25 minutes until firm, set, and golden brown.

5. Blend Sauce & Serve 🌿

While the buns bake, combine the cottage cheese, fresh parsley, cucumber, mustard, garlic powder, onion powder, salt, and black pepper in a small blender or food processor. Blend until silky smooth and bright green. Serve the warm buns with a generous drizzle of the creamy sauce!

📊 Estimated Macros (Per Serving - 2 Stuffed Buns with Sauce)