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Sweet Potato Breakfast Muffins (Sugar-Free, Gluten-Free)

October 19, 2021 (Last Updated: August 23, 2023)
sweet potato muffins sugar free

Looking for a quick, on-the-go breakfast? Or maybe for a grounding and nourishing road snack when you travel? These sweet potato breakfast muffins are all you need. Made with whole ingredients, they are sugar-free, gluten-free, dairy-free, and lectin-free, and they taste delicious without overwhelming you with sweetness.

You know what they say; better to avoid breaking your fast with something sweet. But these muffins are made with whole ingredients, have no sugar or sweetener, are rich in healthy fats and protein, and only have a natural sweetness.

They are great with coffee but also the perfect accompaniment to an egg breakfast or a salad. They can be stored at room temperature for two days, stored in the fridge for 3 to 4 days, or even frozen.

Ingredients for the sweet potato breakfast muffins

The dry ingredients

Wholesome, easy-to-find ingredients that are lectin-free and gluten-free, and not too carby:

GROUND NUTS: I like to use a mix of walnuts, pecans and pistachios. Or walnuts and pecans. Or only walnuts, or only pecans. For this recipe, I wouldn’t go with another type of nuts or combinations.

FLOUR: I used a combination of tigernut and sorghum flour, plus shredded coconut, which in this case will act like flour.

The wet ingredients

SWEET POTATO: I prefer to use baked or roasted sweet potato whenever I use it for cakes. It has more flavor and less moisture than the boiled or canned version. Great to make these muffins when you have leftover sweet potatoes.

EGGS: Use pasture-raised and/or omega-3 eggs.

COCONUT MILK / PLANT MILK: Use full-fat canned coconut milk or your favorite plant-based milk, like hemp milk or tigernut milk.

EXTRA VIRGIN OLIVE OIL: Despite the stronger taste, I love using extra virgin olive oil in desserts. You can also use avocado oil.

The spices

Cinnamon, licorice, lemon zest, and a little bit of salt are the spices I used for this sweet potato breakfast muffin.

Zero sweeteners

There is no sweetener in this recipe, but there is so much natural sweetness from the sweet potatoes, tigernut flour, coconut, nuts, licorice powder, and cinnamon.

If you don’t have licorice powder in your pantry, you are missing out. It not only gives a great flavor to sweet and savory dishes, but it’s also great for gut health. Don’t worry, it doesn’t taste like licorice candy; it’s very subtle.

Add-ons

I never tried it myself, but I guess some dark chocolate chips will make these healthy breakfast muffins more decadent.

How to make these sweet potato breakfast muffins

  • Preheat the oven to 350F. Line a muffin tin with muffin paper liners (makes seven muffins).
  • Grind the nuts in a food processor until they resemble the cauliflower rice texture. It’s ok if some pieces are bigger and some smaller; that’s in fact, what you are looking for.
  • Mix the dry ingredients in a bowl.
  • In a food processor or blender, combine the sweet potato, milk, olive oil, eggs, and spices, until creamy.
  • Add the cream to the dry ingredients, and combine with a spatula until you form a thick nut moist batter.
  • Fill each muffin liner with the batter.
  • Bake for about 30 minutes. They are ready when golden brown on top and no longer soft to the touch (or until a toothpick comes out clean). If they are not ready, bake for an extra 5 minutes.
  • Let them cool for 10-15 minutes before serving.

How to serve these healthy sweet potato breakfast muffins

These muffins are perfect for breakfast with a cup of coffee or tea. They can also substitute bread for a larger meal with eggs and vegetables.

The perfect on-the-go snack and one of my favorite travel foods, these muffins are nutritious and satisfying.

More healthy muffin recipes that smell and taste like holidays

I hope you like this sweet potato muffin recipe. Check out these delicious muffin recipes:

This recipe is part of our 10+ Sorghum Flour Recipe Round-Up.

*This post contains affiliated links, which means I get a small commission if you choose to purchase something via one of my links, at no extra cost to you

Sweet Potato Breakfast Muffins (Sugar-Free, Gluten-Free)

1 Star2 Stars3 Stars4 Stars5 Stars (10 votes, average: 4.30 out of 5)
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By Claudia Curici, Health Coach Serves: 7
Prep Time: 20 minutes Cooking Time: 30-35 minutes

Easy to make, gluten-free, and sugar-free, these sweet potato muffins are the perfect on-the-go breakfast and a grounding and nourishing travel snack.

Ingredients

  • DRY INGREDIENTS:
  • 1 cup mixed nuts (walnuts, pecans, pistachios) OR just walnuts, OR just pecans, ground
  • 1/2 cup shredded coconut
  • zest from one organic lemon
  • 1/4 cup tigernut flour
  • 1/4 cup sorghum flour
  • 1 1/2 teaspoon baking powder
  • WET INGREDIENTS:
  • 2/3 cup mashed cooked sweet potato
  • 1/4 cup coconut milk / plant-based milk
  • 1/4 cup extra virgin olive oil
  • 2 pasture-raised eggs
  • 1/8 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon licorice powder
  • Inulin powder or nuts for garnish

Instructions

1

Preheat the oven to 350F. Line a muffin tin with muffin paper liners (makes 7 muffins).

2

Grind the nuts in a food processor until they resemble the cauliflower rice texture. It’s ok if some pieces are bigger and some smaller; that’s, in fact, what you are looking for.

3

Mix the dry ingredients in a bowl.

4

In a food processor or blender, combine the sweet potato, milk, olive oil, eggs, and spices, until creamy.

5

Add the wet ingredients to the dry ingredients, and combine with a spatula until you form a thick nut moist batter.

6

Fill each muffin liner with the batter.

7

Bake for about 30-35 minutes. They are ready when golden brown on top and no longer soft to touch.

8

Let them cool for 10-15 minutes before serving.

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4 Comments

  • Reply
    Kristen
    June 12, 2022 at 11:51 am

    Hi Claudia,

    Just wanted to say I love this recipe! I’ve made it many times now and modified it to try different options. Everyone turned out fabulous. My favourite was swapping out the lemon zest for orange zest. They were a big hit! Thanks again for all your wonderful recipes!

    • Reply
      Claudia
      June 12, 2022 at 2:50 pm

      Thank you so much for your feedback and suggestion, Kristen!! So happy you and your family love these muffins. Hugs, Claudia

  • Reply
    Lina
    April 26, 2022 at 9:43 pm

    Hi Claudia. What can I replace the butternut flour with?

    • Reply
      Claudia
      April 27, 2022 at 4:15 am

      Hi Lina, I suppose you meant tigernut flour. You can replace it with sorghum flour. It will change the nutritional value (more carbs) though. I wouldn’t recommend adding another nut flour because there are already a lot of nuts in this cake, but almond flour can also be used. Tigernut flour is naturally sweet and low-carb and I love to use it to cut down on nuts. Plus, it is resistant starch, has great nutritional value, and has lots of nutrients.

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