Healthy Sweet Potato Muffins
Level
Easy
Time
30 Min
Serves
12
Published April 15, 2024 by Dr. Stephanie Gray, DC
This post may contain affiliate links.
Sweet potato muffins? Do you think that’s weird? Let me convince you here that like pumpkin, sweet potatoes when cooked and mashed up serve as an excellent base for a muffin or loaf recipe. They are naturally sweet but also super nutritious. They are high in both soluble and insoluble fibers which promotes digestive regularity and feeds beneficial gut bacteria.
I love this recipe because there’s no flour or sugar in these muffins. You only need one bowl to make these muffins, leaving less mess. This a paleo friendly, very healthy, no guilt snack!
By now, you know I am not a fan of store bought muffins. They are LOADED with white flour and sugars (plus pro-inflammatory seed oils) and are very far from healthy. A pumpkin muffin at Starbucks has 52 grams of refined carbohydrates, 39 grams being refined sugars. (39 g sugar/4 =9.75 tsps). Pair this with a Grande Caramel Macchiato (33 grams of sugar) and your sugar for the day is already 72 grams (18 tsp of sugar). Most people do this without even thinking twice.
The World Health Organization recommends that people keep sugar intake to less than 25 grams of sugar (6.25 tsp) to maintain good health. One conventional store bought muffin easily exceeds this limit.
If you want to eat healthy you must make it yourself. Do not trust the food industry to do what is right for your health. It is more important that the food tastes good and it’s cheap for them to make.
These Healthy Sweet Potato Muffins will allow you to enjoy a baked good without all the white flour and sugars typically found in store-bought baked goods. But they are so yummy! I promise.
These muffins are gluten free, dairy free, have no refined sugars, and are paleo friendly.
For other great healthy bread or muffin recipes, check out these other recipes:
Blueberry Oatmeal Peanut Butter Cookie
Flourless Raspberry Lemon Loaf
1 Bowl Zucchini Trail Mix Cookies
Why you will LOVE these Sweet Potato Muffins
- These muffins have no flour and no refined sugars.
- Sweet potatoes are naturally sweet but good for your gut microbiome!
- A ONE BOWL recipe, making less mess
- A healthy, unprocessed baked good
- Loaded with nutrient dense foods -sweet potato, coconut oil, pumpkin seeds, pecans
- Gluten free, dairy free, paleo friendly
- Muffins freeze nicely so you can eat them on demand
- No wheat, less sugar, less INFLAMMATION
How to Store these Healthy Sweet Potato Muffins
Store muffins in an airtight glass container or ziplock bag. It is ok on the counter for a couple days but after that it should be refrigerated. Should be eaten within 5-7 days. Freezes well.
Healthy Sweet Potato Muffins
Equipment
-
1 medium mixing bowl
-
1 wooden spoon
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1 muffin tray
Ingredients
- 1 medium baked sweet potato *see below for baking instructions
- 2 eggs
- 1/4 cup monk fruit sweetener
- 1/4 cup unsweetened almond milk
- 2.5 cup almond flour
- 1/4 cup tapioca flour substitute arrowroot powder
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 2 tbsp coconut oil melted
- 1/4 cup raw unsalted pumpkin seeds
- 1/4 cup raw pecan pieces
Instructions
-
Preheat the oven to 350 F. Line muffin tin with paper liners.
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Mash the sweet potato with a fork. Add eggs, monk fruit sweetener, almond milk, coconut oil. Stir with a wooden spoon to mix.
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Add almond flour 1/2 a cup at a time. Stir with wooden spoon to mix. Add tapioca flour, cinnamon and nutmeg.
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Divide the batter evenly among the muffin cups, filling each one about 2/3 full.
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Top with pumpkin seeds and pecan pieces.
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Bake 25-30 minutes. The muffins should be golden brown and a toothpick inserted into the center comes out clean.
Notes
To bake a sweet potato in the oven: Preheat oven to 400 F. Use a fork to prick several holes all over sweet potato. This allows steam to escape during baking and prevents the potatoes from bursting open in the oven. Arrange the prepared sweet potato on a baking sheet lined with parchment paper. Bake for approximately 45 minutes to 1 hour, depending on the size of the sweet potato. It’s done when it’s fork-tender and the skins is slightly crispy
To cook a sweet potato in the Instant Pot: This is my favorite method for preparing sweet potato. Simply add unpeeled sweet potato to the basket. Add 1 cup of water and pressure cook on high for 12 minutes. The peel comes off very easily with your fingers after cooking.
Substitutions:
Sub unsweetened pure pumpkin for sweet potato. You need 1 cup.
Sub arrowroot powder for tapioca flour. You can sub coconut flour, your muffin just won’t be as fluffy.
Sub 1/4 cup honey or maple syrup for monk-fruit sweetener.
Sub olive oil or avocado oil for coconut oil.
Sub raw sunflower seeds for pumpkin seeds.
Sub walnut pieces for pecans.
Nutrition
I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.
Tried this recipe? Mention @drstephanieskitchen or #drstephanieskitchen on social media