Yam Recipes for Weight Loss

Are you working to lose weight and can’t give up eating yam?

You’ve learned yam to be a starchy food to keep off but still, want to find out how possible yam recipes for weight loss meal can be developed.

At the end of this article, you’ll understand how changes can be made to your yam meal and still lose weight.

There is no doubt, yam is rich in a carb, but it’s on the good side because it’s complex carb.

The presence of dietary fiber makes digestion process work slowly which helps keep the blood sugar level balance at all times.

Apart from it dietary fiber, it’s rich in minerals and vitamins that make the body perform optimally and healthier.

A cup of yam contains 177 calories. This is relatively small and manageable as a weight loss meal.

There are varieties of the way people eat yam.

It could be yam with a fried egg, yam porridge, yam with beans, and yam or fried yam with stew.

These varieties speak the meal is lacking in one or two macronutrients such as protein, fat or carb and it could be in excess.

Let see the changes that can be made and still make a weight loss meal.

1. Yam with a fried egg.

Yam egg

Yam could take up a large chunk of the calorie content while a fried egg is small.

That might not be tasty.

Alternatively, if the fried egg is in a good amount, what about the fat and oil?

The whole meal will still be high on calorie.

Nevertheless, a change you can make is to boil the egg, will you find it tasty and delicious?

What about if you fry the egg with less oil, bake or cook it, it could make for an excellent weight loss meal.

Therefore, a yam recipe for weight loss will be:

2 eggs stir fry with 1 tablespoon of healthy oil such as coconut or olive oil, with 1 cup of boiled yam or a cupped sized of your hand.

You should feel satisfied with such a meal till the next.

2. Yam porridge

yam porridge

Credit: guardian Ngr

I’ve written about this in how yam can make a weight loss food.

My conclusion is to prepare the meal with less palm oil and add vegetable sauce.

The portion size you’ll be eating will not different: still cupped hand size.

It makes a weight loss meal that way.

3.Yam with beans

yam beans

Credit: Wives Connection

Yam with beans can make a great meal for weight loss.

Bean is highly rich in carbohydrate (good carb) as well.

This is different from the popular saying in secondary school as being a protein food which has become an assumption now.

Though, it’s one of the richest sources of plant protein.

So, for weight loss, follow the portion rule of serving both yam and beans as a carb (let’s regard beans as carb here) to fit the cupped size while adding your protein to the meal.

You’ll cook your beans with minimal oil and it’ll be fine and satiety.

4. Yam with stew


Credit: nairaland

Yam with stew can make a rich meal for weight loss when you follow the portion rule.

The stew must be prepared with less oil, with a good amount of rich protein food sources.

5. Fried yam with stew

fried yam stew

Credit: The Guardian Nigeria

Fried yam with stew will not make it as a weight loss food.

The fried yam has already increased its calorie and with stew, this will further shoot-up its calorie content.

Except if, if fried yam is eaten with veggies stew.

Vegetable contains less to no calories, and it’s rich in dietary fiber, minerals, and nutrients that help with weight loss, only that way, it can be considered as a weight loss meal that will satisfy you till next meal.

Despite all these yam recipes, here is a perfect recipe, well to be considered for weight loss.


Yam with Vegetable Stew (Efo riro)


Credit: Vegan Veggies

Serving: 1 person


1 cup* of yam (cut into bite sizes) or 2 slices of yam with 1-inch width

Pinch of salt to taste

*Cup size: 250ml


1. Rinse the yam, place them in a cooking pot, add water, onto the cooking burner and allow boiling for about 2 to 3 minutes.

2. While boiling, add the salt.

3. To check if soft, insert the yam with a fork.

Vegetable Stew (Efo Riro)


2 cups spinach (Chopped)

2 red bell peppers (Chopped)

½ medium Onion (Chopped)

1/5 cup olive oil or coconut oil

2 big tomatoes (Chopped)

1 clove of Garlic (Chopped) optional

15 Shrimps (cooked)

1 kg goat meat

3 medium snails (minced) optional

1 tablespoon dry crayfish powder

½ tablespoon basil

2 chicken cubes or your favorite Maggi cube

1 tablespoon powdered pepper to taste

A little salt to taste


1. Add your goat meat, snail and seasonings of your choice in a pot and boil until tender. Keep it aside.

2. Add peppers, tomatoes, onions, and garlic in a blender with little water and blend till it produces the coarse mixture.

3. Heat the olive oil in a pot until hot; add the blended pepper mix and cover. Simmer it for about 10 minutes on medium heat.

4. Add your Maggi cubes, basil, pepper powder, crayfish powder, and salt to taste. When satisfied with the taste, add the cooked lamb, snails, and shrimps.

5. Simmer it for about 10 minutes, and then add the chopped spinach and stir. Cover the pot and lower the heat. Let it simmer again for about 10 minutes.

6. And it’s ready to serve.

This recipe is best eaten as breakfast when your physical activity is high.
And the quantity rule applies. You will feel satisfied till the next meal.

What you do think? Share your thought.

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