Paleo Sweet Potato Muffins

Level

Easy

Time

 30 Min

Serves

12

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Published November 20, 2022 by Dr. Stephanie Gray, DC

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Try my Paleo Sweet Potato Muffins. Most sweet potato muffin recipes require that you bake the sweet potato first. Who has time for that? I sure don’t! I experimented to see if grating a sweet potato would work and it did! Grating sweet potato is a great time saving hack. These muffins have no refined sugars or grains and include healthy fats. They are gluten free, grain free, dairy free, ketogenic and paleo. 

 

The Nutritional Science Part…If

You’re Interested

Why I love Sweet Potatoes…Even on the Keto Diet

 
Sweet potatoes are high in resistant starch. Resistant starch is different from regular starch. Regular starch is a refined carbohydrate that doesn’t offer much fibre. Starchy foods spike blood sugar and insulin, raising risk of diabetes.
 
Resistant starches are different and exhibit many health benefits. Sweet potatoes resist digestion in the small intestine and pass to the intestine. The resistant starch ferments in the large intestine by gut bacteria. One by product of fermentation is a short chain fatty acid called butyrate. Butyrate does a host of wonderful things for humans.
 
What does Butyrate do?
 
 
  • strengthens the gut lining
 
  • helps heal leaky gut
 
  • modulates the gut microbiome
 
  • reduces inflammatory response at the gut
 
  • reduces colon cancer risk
 
  • reduces colon disease risk
 
  • promotes healthy blood sugar levels
 
  • supports healthy blood pressure
 
  • inhibits spread of yeast levels
 
  • regulates the immune systems
 
  • helps reduce brain fog
 
  • increases production of BDNF, a critical brain metabolite that supports learning, memory and mood.
 
 The benefits of eating sweet potatoes are too great to avoid them. In small portions, sweet potatoes can be enjoyed by those on the keto diet. In this recipe, only one sweet potato is used to yield 12 muffins, keeping the carb count low.
 
Now let’s get on with the recipe!

 

Why you will LOVE these Sweet Potato Muffins

  •  Saves time! No prebaking of the sweet potato

 

  • Muffins are gluten-free, grain free, dairy free, paleo, even suitable for those on keto diet

 

  • These muffins are nutrient dense

 

  • This recipe has staple ingredients…nothing weird this time!

 

  • Your oven does most of the work.

 

  • These muffins are a great snack to keep you going all day!

 

 

     

    What you need to make these Sweet Potato Muffins 

    • 2.5 cups blanched almond flour 
    • 1 tsp baking powder 
    • 1/2 tsp baking soda
    • 1 tsp cinnamon
    • 1 tbsp collagen powder (optional)
    • 1/4 cup monk fruit sweetener
    • 3 eggs
    • 1/4 cup unsweetened almond milk
    • 1 tbsp MCT oil (optional)
    • 1 tbsp olive oil
    • 1 medium sweet potato (peeled and grated)
    • 1/4 cup pecans (chopped)

          What Equipment do I need to make these Sweet Potato Muffins

          • muffin tray
          • muffin liners
          • Medium bowl
          • wooden spoon

           

          How do I make these Paleo Sweet Potato Muffins?

          It’s EASY!

          Step 1:

          Preheat oven to 350 F.

          Step 2:

          Place muffin liners in muffin tray.

          Step 3:

          In a medium bowl, add dry ingredients.

          Step 4:

          Create a well in the middle of the dry ingredients. Add eggs, almond milk, oil and use a wooden spoon to mix ingredients together.

          Step 5: 

          Add grated sweet potato and pecans. Stir until incorporated.

          Step 6:

          Use a large spoon or ice cream scoop to fill each muffin liner 3/4 full.

          Step 7: 

          Bake about 25 minutes. Muffins should look light golden brown on top.

          Recipe Notes:

          MCT oil is optional. If you don’t use MCT oil, substitute olive oil.

          Collagen powder is also optional. Simply omit if you don’t have any.

                      Key Ingredients & Substitutions:

                       

                      • Sweet Potato– I chose sweet potato for this recipe. Sweet potato is a wonderful resistant starch which offers a host of health benefits (see Nutritional Science part above for more details). Grated zucchini, or carrot would also work as good substitutes.
                      • Almond flour– Almond flour is an excellent gluten free flour to use in baking. It supports the paleo and keto diets. I didn’t test other flours for this recipe. 
                      • Collagen – For best results, use an unflavoured powdered collagen. I used Bulletproof Collagen. Collagen is not needed to ensure good taste of this recipe, so if you don’t have any, skip this ingredient. Collagen is an excellent supplement to support tendon, skin and joint remodelling.
                      • Almond milk: I chose unsweetened almond milk for this recipe. I would expect that any dairy, oat or nut milk would  work for this recipe.

                      • MCT oil– MCT oil is a healthy saturated fat that has many health benefits including improved cognition, which is why I include it in these cookies.  If you don’t have any, skip this ingredient. It is not needed to ensure good taste of this recipe.

                      • Olive oil– I used olive oil but avocado oil or melted coconut oil would also be suitable for this recipe.  I avoid seed oils (sunflower, safflower, soybean, canola, corn oil) due to their pro-inflammatory potential.

                      • Pecans – Pecans pair nicely with sweet potato. Walnuts would work too. Buy your nuts raw. Sometimes nuts are packaged with canola or soybean oils on them. Do not buy these. Seed oils ruin the nutritional benefits of nuts. Read labels to ensure your nuts are raw. I buy all my nuts at Costco.
                       

                        How to Store these Paleo Sweet Potato Muffins

                        Store muffins in an air-tight container at room temperature for 2 days. After 2 days they should be moved to the fridge. Best if eaten within 4 days.

                        Muffins freeze well.

                         

                        Paleo Easiest Sweet Potato Muffins

                        Try my easy sweet potato muffins! Most sweet potato muffin recipes require that you bake the sweet potato first. Who has time for that! Grating sweet potato works just great. Very low sugar qualifying them as ketogenic, paleo, gluten free and dairy free.
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                        Course: Breakfast, Snack
                        Cuisine: American
                        Keyword: paleo
                        Prep Time: 5 minutes
                        Cook Time: 25 minutes
                        Total Time: 30 minutes
                        Servings: 12 muffins
                        Calories: 217kcal
                        Author: Dr. Stephanie Gray

                        Equipment

                        • muffin tray
                        • 12 muffin liners
                        • Medium bowl
                        • wooden spoon

                        Ingredients

                        • 2.5 cups blanched almond flour
                        • 1 tsp baking powder
                        • 1/2 tsp baking soda
                        • 1 tsp cinnamon
                        • 1 tbsp collagen powder optional
                        • 1/4 cup monk fruit sweetener
                        • 3 eggs
                        • 1/4 cup unsweetened almond milk
                        • 1 tbsp MCT oil optional
                        • 1 tbsp olive oil
                        • 1 medium sweet potato peeled and grated
                        • 1/4 cup pecans chopped

                        Instructions

                        • Preheat oven to 350 F.
                        • Place muffin liners in muffin tray.
                        • In a medium bowl, add dry ingredients.
                        • Create a well in the middle of the dry ingredients. Add eggs, almond milk, oil and use a wooden spoon to mix ingredients together.
                        • Add grated sweet potato and pecans. Stir until incorporated.
                        • Use a large spoon or ice cream scoop to fill each muffin liner 3/4 full.
                        • Bake about 25 minutes. Muffins should look light golden brown on top.

                        Notes

                        MCT oil is optional. If you don't use MCT oil, substitute olive oil.
                        Collagen powder is also optional. Simply omit if you don't have any.

                        Nutrition

                        Serving: 1g | Calories: 217kcal | Carbohydrates: 10.7g | Fat: 17.3g | Saturated Fat: 1.5g | Sodium: 77.8mg | Potassium: 256.5mg | Sugar: 1.6g
                        Tried this recipe?Mention @drstephanieskitchen or tag #drstephanieskitchen!

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