/Healthy Sweet Potato Muffins (no added sugar!)
UncategorizedMay 26, 2022

Healthy Sweet Potato Muffins (no added sugar!)

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Incredible Healthy Sweet Potato Muffins with no added sugar made in 1 bowl! Fluffy, moist, and irresistible. Gluten free and toddler approved!

three muffins with nuts on pink plate

three muffins with nuts on pink plate

I think I’ve created a monster. The BEST kind of monster. The one where you discover a super solid base muffin recipe and the customization options for it are freakin’ endless.

Here she is!!

It all began with my beloved banana muffins. This blog needed a healthy sweet potato muffin recipe real bad, so I swapped the banana with sweet potato plus applesauce, upped the oil a bit, and voila—muffin magic!

I made these without maple syrup because I wanted to serve them to Max (we try to limit added sugar). The guy seriously gobbles these up in no time! I feel amazing that I have a hearty breakfast or snack packed nutrition ready to go for him. Bonus points that Jeff and I are obsessed, too!

glass dish of muffins

glass dish of muffins

How to make healthy sweet potato muffins

I love how quickly these come together and that they’re made in one bowl. Hallelujah!

  1. Whisk together the wet ingredients: sweet potato flesh, applesauce, eggs, oil and vanilla.
  2. Add the dry ingredients: almond flour, oat flour, baking powder, baking soda, salt and cinnamon.
  3. Mix until combined to form a thick batter. Dump ¼ cup of batter into a greased muffin tin and bake at 400F for 26 minutes.

stainless steel bowl with orange batter and spatulastainless steel bowl with orange batter and spatula

Key ingredients

You’d never guess these muffins are made with almond and oat flour, that they’re gluten and dairy free, and that they have no added sugar! Seriously, these gems only have just over 2 grams of sugar per muffin. Insanity.

  • Sweet potato: The man, the myth, the legend. I always have cooked spuds in the fridge ready to go for eating or baking. You’ll need one cup of the flesh, no skin, from about a medium sweet potato. It should be very soft.
  • Applesauce: I always keep those little unsweetened applesauce containers on hand for convenience. This adds moisture and a bit of natural sweetness!
  • Eggs: For moisture, rise, and binding. I tried these with flax eggs and they are a bit flatter and took longer to cook, but it works.
  • Oil: A neutral oil like avocado oil or coconut oil adds mouthfeel and great texture.
  • Almond flour: A naturally sweet flour with an amazing texture. It makes baked goods taste like cake. There’s no sub here since almond flour is so unique and high in healthy fats. We’re packing it in there!
  • Oat flour: I make my own, so easy! You can also use store-bought. Use certified gluten free oats if needed.
  • Cinnamon: For yummy flavor. Nutmeg would be great, too.
  • Salt: Important for flavor.
  • Baking soda and powder: Rise, baby!

hand holding muffin

hand holding muffin

How to roast sweet potato

I love to roast a couple sweet potatoes on Sunday to enjoy as is, throwing in sweet potato black bean burgers, sweet potato pancakes and beyond.

  1. Preheat oven to 400F. Pierce a sweet potato (or a few) several times with a fork.
  2. Place on a baking sheet lined with foil or parchment. Bake for an hour, or until very fork tender.
  3. Allow potato to cool. Peel and use per the recipe.

How to make oat flour

I always make my own oat flour. Simply blend a heaping 1 ¼ cups of oats in the NutriBullet until it resembles. fine powder. The measure out 1 ¼ cups by spooning and leveling.

plate with muffins and gold fork

plate with muffins and gold fork

Storage tips

Store muffins at room temperature in an air-tight container for up to 2 days and then refrigerate any leftovers.

Can muffins be frozen?

Yes, I freeze these all the time! Simply freeze cooled muffins in an even layer on a baking sheet. Once frozen, transfer them to a freezer baggie and squeeze all the air out. They’ll keep for 3 months.

Favorite muffin recipes

Low sugar snacks that aren’t nuts and that don’t totally need savory are not easy to find, am I right? You’re welcome.

Print

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three muffins with nuts on pink platethree muffins with nuts on pink plate

Healthy Sweet Potato Muffins Recipe


  • Author:     Alexis Joseph | Hummusapien

  • Prep Time:     10 minutes

  • Cook Time:     26 minutes

  • Total Time:     36 minutes

  • Yield:     12 muffins 1x

  • Category:     Snacks

  • Method:     Oven

  • Cuisine:     American

  • Diet:     Gluten Free

Description

Incredible Healthy Sweet Potato Muffins with no added sugar made in 1 bowl! Fluffy, moist, and irresistible. Gluten free and toddler approved!

Ingredients


Units


Scale

  • 1 cup roasted sweet potato
  • 4oz container unsweetened applesauce (½ cup)
  • 2 large eggs
  • 3 tbsp avocado oil or melted coconut oil
  • 1 tsp vanilla extract
  • 1 ¼ cups packed almond flour (163g)
  • 1 ¼ cups certified GF oat flour (124g)
  • 1 ½ tsp cinnamon
  • 1 tsp baking soda
  • ½ tsp baking powder
  • ½ tsp fine sea salt
  • ¼ cup finely chopped pecans or walnuts, for topping

Instructions

  1. Preheat oven to 350 degrees Fahrenheit. Grease a muffin tin with cooking spray.
  2. Place cooled sweet potato flesh, applesauce, eggs, oil and vanilla in a large mixing bowl. Whisk to combine.
  3. Add almond and oat flour, baking powder and soda, salt, and cinnamon. Use a rubber spatula to combine batter. It will be thick! Top with nuts.
  4. Spray a ¼ measuring cup with cooking spray and use it to scoop batter and fill the muffin tin.
  5. Bake for 26 minutes. Cool muffin tin on a wire rack and enjoy! Store muffins at room temperature for up to 2 days and then refrigerate any leftovers.

Notes

VEGAN: Sub eggs with 2 flax eggs (2 tbsp ground flax mixed with ⅓ cup of water and set aside to gel for 5 minutes). They will be a bit flatter and may took longer to cook.

These muffins are just barely sweet, making them great for kids too! For sweeter muffins, add ¼ cup of maple syrup.

¼ tsp nutmeg is also delish here!

There is no substitute for the flours here and the recipe and I can’t vouch for the recipe turning out with alternative flours.

Keywords: healthy sweet potato muffins

Original Source

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