Description
These healthy sweet potato muffins are soft and fluffy, with warming spices, chopped walnuts, and natural sweetness from baked sweet potato and Medjool dates. Made with almond flour, tigernut flour, and extra virgin olive oil, they are gluten-free and dairy-free, with no added sugar in the batter. Each muffin provides 7 grams of protein and almost 7 grams of fiber, making them a satisfying snack or a nourishing sweet treat to enjoy with tea or coffee.
Ingredients
Wet ingredients
- 260 grams cooked, mashed sweet potato, about 1 heaping cup (baked is ideal)
- 3 pasture-raised eggs
- 1/3 cup extra virgin olive oil
- 60 grams chopped dates, about 3 large Medjool dates
- 1–2 teaspoons warming spice blend, such as cinnamon, allspice, cloves, star anise, and licorice powder (see Notes)
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground turmeric
Dry ingredients
- 1/2 cup almond flour, firmly packed, about 90 grams
- 1/2 cup tigernut flour, firmly packed, about 80 grams
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- Pinch of salt
Add-ins and optional topping
- 1/3 cup chopped walnuts
- Optional: a powdered sweetener, or ground walnuts for topping
Instructions
- Prepare the oven and pan. Preheat the oven to 350°F / 180°C. Line a muffin pan with paper liners, using 6–8 liners depending on their size.
- Blend the wet ingredients. Add all the wet ingredients to a blender and blend until smooth and creamy.
- Combine the batter. Mix all the dry ingredients in a mixing bowl. Pour in the blended wet ingredients and stir with a spatula until everything is incorporated. Fold in the chopped walnuts. The batter will be thick and creamy.
- Fill and bake. Fill the muffin liners with the batter. Bake for 50 minutes, or a little less if your oven runs hotter. The muffins should be brown on top and no longer soft to the touch.
- Cool and finish. Let the muffins cool at room temperature for at least 30 minutes before eating. If desired, top with a powdered sweetener or ground walnuts.
Notes
Yield: This recipe makes 6 large muffins. My muffin liners are fairly large, and I fill them well. If you use smaller liners, you may get approximately 8 muffins.
Measuring the flour: Firmly pack both flours into the measuring cup, pressing down with your fingers, a spoon, or a spatula. Otherwise, there will not be enough flour to achieve the correct batter consistency.
Preparing the sweet potato: Bake the sweet potatoes in their skins until soft. Cutting them in half reduces the baking time by about half compared with baking them whole. You can bake them a day ahead. Approximately 3 small to medium sweet potatoes should provide 260 grams cooked, but use the cooked weight as your guide. Canned sweet potato can also be used, although it tends to be more watery.
Spices: I use my Holiday Warming Spice Blend, linked in the post. You can use pumpkin pie spice or a combination of warming spices such as cinnamon, cloves, and allspice. You can also add a little vanilla.
Optional variation: Add chocolate chips for a more decadent version. Choose them according to your preferences for added sugar and dairy.
Gluten-free ingredients: If you have celiac disease, choose certified gluten-free brands where relevant.
Storage: Store the muffins in the refrigerator or freeze them.
