These healthy sweet potato muffins are fluffy and delicious, the perfect naturally sweet treat. They are gluten-free and lectin-free, and there is no sugar or sweetener added. Rich in healthy fats, high in protein, and nutrient-dense, this is a feel-good, nutrient-dense sweet treat for you and your little ones.
Why do I call them HEALTHY sweet potato muffins?
Well, I think these muffins deserve to be called healthy.
- They are gluten-free and lectin-free: made with a combination of organic almond flour and tigernut flour, which are both low-carb and nutrient-dense
- They are made with pasture-raised eggs, the most nutritious eggs you can get
- There is no added sugar or sweetener: the baked sweet potato has a lot of natural sweetness, and for extra sweetness, flavor and texture, I added 3 Medjool dates
- They are dairy-free
- They are made with extra virgin olive oil, one of the best sources of healthy fats and polyphenols
- They have warming spices that are rich in polyphenols and antioxidants and promote digestive health
- They have walnuts, the nut with the highest content of Omega-3, amazing for your brain
- They are rich in nutrients (see nutritional label)
- They have a good amount of carbohydrate content made of fiber and resistant starch
- They have a balanced micronutrient profile
Can you see why these are so much better than any classic sweet potato muffin recipe or store sweet potato muffins?
How to cook the sweet potato
While you can use canned sweet potato, it tends to be more watery than home-baked sweet potatoes. I recommend you bake the potatoes, in their skin, until soft. If you bake them whole, it will take longer; if you cut them in half, it takes half the time.
You can even bake them one day in advance. 260 grams of cooked sweet potato is about 3 small to medium potatoes.
Ingredients to make healthy sweet potato muffins
WET INGREDIENTS:
260 grams of cooked and mashed sweet potato (baked is perfect)
3 pastured eggs
1/3 cup extra virgin olive oil
60 grams chopped dates (about 3 big Medjool dates)
1-2 teaspoons warming spice blend (eg: cinnamon, allspice, cloves, star anise, licorice powder, SEE NOTES)
1/4 teaspoon ginger powder
1/4 teaspoon turmeric powder
DRY INGREDIENTS:
1/2 cup almond flour (well pressed down)
1/2 cup tigernut flour (well pressed down)
2 teaspoons baking powder
1 teaspoon baking soda
pinch of salt
ADD-ONS:
1/3 cup chopped walnuts (plus more for topping)
Optional: inulin powder or another powdered sweetener for dusting
Chocolate chips wouldn’t hurt either, if you want something more decadent and you are a chocolate lover.
I used our Holiday Warming Spice Blend for these muffins. You can use a pumpkin pie spice blend or a mix of warming spices you have, like cinnamon, cloves, and allspice. You can even add some vanilla.
To make sure these muffins are gluten-free (if you have celiac disease), purchase brands that are certified gluten-free.
How to make sweet potato muffins
Not only are these muffins delicious, but they are so easy to make. You need a blender for the wet ingredients and a mixing bowl. These are the steps:
- Preheat the oven to 350F / 180C and prepare a muffin tin with paper liners (6-8, depending on the size).
- Add all the wet ingredients to a blender and blend until smooth and creamy.
- Combine all the dry ingredients in a mixing bowl.
- Add the blender content to the dry ingredients bowl and combine with a spatula until all is incorporated.
- Add the chopped walnuts and fold them in. You will get a creamy, thick batter.
- Fill the muffin liners with the batter.
- Bake for 50 minutes (maybe a little less if your oven runs hotter). They will be brown on top and no longer soft to touch.
- Let them cool at room temperature for about 30 minutes or more before eating. Dust with inulin powder.
- They can be stored in the refrigerator or even frozen.
Ensure the flours are well packed in the measuring cup (press down with your hand, a spatula, or a spoon). It’s very important to get the right consistency of the batter.
Try more healthy muffins (gluten-free, lectin-free and sugar-free):
- Breakfast Sweet Potato Muffins
- Orange Gingerbread Muffins
- Green Banana Teff Flour Muffins
- Orange Cranberrry Muffins
- Lemon Blueberry Muffins
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.
These healthy sweet potato muffins are fluffy, delicious, and light, the perfect naturally sweet treat. They are gluten-free and lectin-free, and there is no sugar or sweetener added. Preheat the oven to 350F / 180C and prepare a muffin pan with muffin liners (6-8, depending on the size). Add all the wet ingredients to a blender and blend until smooth and creamy. Combine all the dry ingredients in a mixing bowl. Add the blender content to the dry ingredients bowl and combine with a spatula until all is incorporated. Add the chopped walnuts and fold them in. You will get a creamy, thick batter. Fill the muffin liners with the batter. Bake for 50 minutes (maybe a little less if your oven runs hotter). They will be brown on top and no longer soft to touch. Let them cool for about 30 minutes or more before eating. Dust with inulin powder if you prefer the powdered look. They can be stored in the refrigerator or even frozen. This quantity makes 6 big muffins. My muffin liners are pretty big, and I filled them well, but if you use smaller ones, you might get about 8 muffins. It's very important to pack the flour well into the measuring cup (press down with your fingers, a spoon, or a spatula). Otherwise, there won't be enough flour. Regarding the spices, I use my Holiday Warming Spice Blend (linked in the post above). You can use a pumpkin pie spice blend or a mix of warming spices you have, like cinnamon, cloves, and allspice. You can even add some vanilla. Healthy Sweet Potato Muffins (Gluten-Free, Lectin-Free)
Ingredients
Instructions
Notes
12 Comments
Erin Hannigan
November 27, 2022 at 7:53 amThese muffins are the BEST!! We had them at a dinner party last night, and everyone loved them so much!! 5 stars PLUS…when I pressed the star button it somehow read it as less and I couldn’t redo it.
This is one of the best recipes, and I love them all!!
Claudia
November 27, 2022 at 8:02 amHi Erin, thank you so much for your comment and review. The rating system is not the best, and it’s very easy to press the wrong number of stars, and there is no way to go back and re-rate. I’m just so happy you made them, and you loved them <3
Sandra Riggins
November 27, 2022 at 9:54 amThese muffins are wonderful and versatile! First had them at dinner last night and now again at breakfast! Those warming spices are amazing!
Claudia
November 27, 2022 at 9:57 amThank you so much, Sandra! I’m so happy you the the muffins and the spices. <3
Kathy Ross
November 27, 2022 at 10:09 amThese muffins are truly amazing! Tried them last night for the first time and everything about them was perfect!
Claudia
November 27, 2022 at 11:52 amHi Kathy, thank you so much for the feedback, I’m so glad you loved them (just made a new batch today) :))xx
Diana
December 19, 2022 at 9:54 amAny replacement suggestion for tigernut flour?
Claudia
December 23, 2022 at 6:38 amHi Diana, you can use only almond flour.
Sueparke-T
January 4, 2023 at 3:44 pmHow many cups in 260 grams of mashed sweet potato?
Claudia
January 5, 2023 at 3:24 amOne cup of sweet potato is generally converted to 200 grams.
Daniela
March 25, 2023 at 1:09 pmThese muffins are amazing!!! Already made them three times!!!!!
Claudia
March 25, 2023 at 2:23 pmHi Daniela, so happy you loved them!! I baked a few sweet potatoes for dinner, and no one ate them, I know what I’ll make tomorrow 😁.