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Healthy Sweet Potato Muffins (No Added Sugar, Gluten-Free)

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 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.

The healthy sweet potato muffins are fluffy and delicious

Try more healthy muffins (gluten-free, lectin-free and sugar-free):

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.

Healthy Sweet Potato Muffins (Gluten-Free, Lectin-Free)

1 Star2 Stars3 Stars4 Stars5 Stars (11 votes, average: 4.36 out of 5)
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By Claudia Curici, Health Coach Serves: 8
Prep Time: 20 minutes Cooking Time: 50 minutes

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.

Ingredients

  • WET INGREDIENTS:
  • 260 grams of cooked sweet potato, one heaping cup (baked is perfect)
  • 3 pastured eggs
  • 1/3 cup extra virgin olive oil
  • 60 grams chopped dates (about 3 big 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), about 90 grams
  • 1/2 cup tigernut flour (well pressed down), about 80 grams
  • 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

Instructions

1

Preheat the oven to 350F / 180C and prepare a muffin pan with muffin liners (6-8, depending on the size).

2

Add all the wet ingredients to a blender and blend until smooth and creamy.

3

Combine all the dry ingredients in a mixing bowl.

4

Add the blender content to the dry ingredients bowl and combine with a spatula until all is incorporated.

5

Add the chopped walnuts and fold them in. You will get a creamy, thick batter.

6

Fill the muffin liners with the batter.

7

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.

8

Let them cool for about 30 minutes or more before eating. Dust with inulin powder if you prefer the powdered look.

9

They can be stored in the refrigerator or even frozen.

Notes

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.

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10 Comments

  • Reply
    Erin Hannigan
    November 27, 2022 at 7:53 am

    These muffins are the BEST!! We had them at a dinner party last night, and everyone loved them so much!! 5 stars PLUSโ€ฆwhen I pressed the star button it somehow read it as less and I couldnโ€™t redo it.
    This is one of the best recipes, and I love them all!!

    • Reply
      Claudia
      November 27, 2022 at 8:02 am

      Hi 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

  • Reply
    Sandra Riggins
    November 27, 2022 at 9:54 am

    These muffins are wonderful and versatile! First had them at dinner last night and now again at breakfast! Those warming spices are amazing!

    • Reply
      Claudia
      November 27, 2022 at 9:57 am

      Thank you so much, Sandra! I’m so happy you the the muffins and the spices. <3

  • Reply
    Kathy Ross
    November 27, 2022 at 10:09 am

    These muffins are truly amazing! Tried them last night for the first time and everything about them was perfect!

    • Reply
      Claudia
      November 27, 2022 at 11:52 am

      Hi Kathy, thank you so much for the feedback, I’m so glad you loved them (just made a new batch today) :))xx

  • Reply
    Diana
    December 19, 2022 at 9:54 am

    Any replacement suggestion for tigernut flour?

    • Reply
      Claudia
      December 23, 2022 at 6:38 am

      Hi Diana, you can use only almond flour.

  • Reply
    Sueparke-T
    January 4, 2023 at 3:44 pm

    How many cups in 260 grams of mashed sweet potato?

    • Reply
      Claudia
      January 5, 2023 at 3:24 am

      One cup of sweet potato is generally converted to 200 grams.

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