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    Hummusapien » Recipes » Snacks » Healthy Sweet Potato Muffins (no added sugar!)

    ★★★★★ from 9 reviews

    Healthy Sweet Potato Muffins (no added sugar!)

    Published Apr 18, 2022 · Modified Oct 18, 2022 · by Alexis Joseph · 19 Comments

    Jump to Recipe

    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

    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 healthy banana muffins and morning glory 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 as a toddler-friendly snack. 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!

    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 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

    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.

    glass dish of muffins

    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.

    More healthy muffin recipes

    • Banana Oat Muffins
    • Gluten Free Zucchini Muffins
    • Chocolate Banana Muffins

    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.

    plate with muffins and gold fork
    Print
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    three muffins with nuts on pink plate

    Healthy Sweet Potato Muffins Recipe

    ★★★★★ 5 from 9 reviews
    • Author: Alexis Joseph
    • 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
    Print Recipe
    Pin Recipe

    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

    Did you make this recipe?

    Tag @hummusapien on Instagram. I love sharing what you make!

    About Alexis Joseph

    Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!

    5 Secrets to Delish, Healthy Lunches

    Reader Interactions

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Mariann says

      December 07, 2022 at 8:05 pm

      Very Yummy, love that it uses the oat and almond flour. I sautéed 2 chopped apples and raisins with cinnamon and added to batter. I also added walnuts and some maple syrup for a little extra sweetness. Peace

      ★★★★★

      Reply
      • Alexis Joseph says

        December 07, 2022 at 9:56 pm

        Oh wow, apples sound amazing here! Thanks so much for the review, Mariann 🙂

        Reply
    2. Diana says

      October 20, 2022 at 6:06 pm

      Just a note because I scanned your recipe for my own ideas making my own sweet potato muffin. Still in the search for a better egg substitute that will lift and not flatten. However you can steam your sweet potatoes in 15 minutes as opposed to baking them for an hour. I just cut them in cubes are in slices steam them like I would any other vegetables . Soft and sweet

      ★★★★★

      Reply
    3. steph says

      October 17, 2022 at 10:04 am

      hi may i know what would be the difference between adding oil vs not adding oil?

      Reply
      • Alexis Joseph says

        October 18, 2022 at 5:51 pm

        Hi! I haven't tested this recipe without oil; it helps with moist texture.

        Reply
    4. Mandee says

      August 23, 2022 at 1:28 pm

      These were incredible! I love a muffin that has a vegetable but doesn’t taste savory. I only had 3/4 cup of mashed sweet potato so I added 1/4 cup mashed banana and it turned out perfectly. My dad hates sweet potatoes and loved this muffin, and both my 17 month old and 3 year old asked for seconds!

      ★★★★★

      Reply
      • Alexis Joseph says

        August 24, 2022 at 3:45 pm

        Best news! And how awesome that the banana was a good stand in. So glad these were a hit with your family, Mandee! Thanks so much for reviewing.

        Reply
    5. Renee says

      May 03, 2022 at 7:09 pm

      The whole family loves these, and I love that they have no added sugar!

      ★★★★★

      Reply
      • Alexis Joseph says

        May 04, 2022 at 3:03 pm

        Amazing, thanks Renee!

        Reply
    6. Rachel says

      May 01, 2022 at 11:58 am

      Hands down the best muffins for the entire family !!

      ★★★★★

      Reply
      • Alexis Joseph says

        May 04, 2022 at 3:05 pm

        YAYYY!

        Reply
    7. Kori Daniel says

      April 24, 2022 at 2:07 pm

      These muffins are so perfect and very easy to make! Stellar flavor and texture.

      ★★★★★

      Reply
      • Alexis Joseph says

        April 25, 2022 at 12:00 am

        Amazing thanks Kori!! You rock!

        Reply
        • Kori Daniel says

          April 25, 2022 at 2:47 pm

          I gave a muffin to Camden yesterday, and he loved it too! Matt text me during the day to say it was amazing. I am just so thankful for you! I love sharing food with my loved ones, and I can always count on your recipes to be stellar.

          Reply
          • Alexis Joseph says

            April 25, 2022 at 6:42 pm

            Awww that is SO sweet Kori! I can't tell you how much this means to me. Thank you for always trusting my recipes and sharing them with your family, it means the world!

    8. Debbie says

      April 20, 2022 at 5:15 pm

      I love these!! So yummy and easy! My whole family enjoys as a snack!!

      ★★★★★

      Reply
    9. Kelly says

      April 20, 2022 at 12:28 pm

      Made these last night for my 10 month old. I had to make some modifications due to what I had on hand, but they were still fabulous. I had cooked japanese sweet potato, which is a bit drier than orange sp, so I added extra applesauce/a fruit puree pouch to add some more moisture back in. I also used spelt flour instead of oat. They are absolutely delicious, even without any additional sugar. My son gobbled a whole muffin up this morning alongside some scrambled eggs and steamed cauliflower. I can always count on your recipes to turn out great and I am glad that after years of baking I can kind of trust myself to modify things on the fly haha.

      ★★★★★

      Reply
      • Alexis Joseph says

        April 21, 2022 at 6:32 pm

        This is the best! Spelt is awesome so I'm really glad that worked. Also I'm so inspired by the cauliflower at breakfast idea!

        Reply
    10. Dylan says

      April 18, 2022 at 10:50 am

      I have been making these on a weekly basis lately! Great afternoon snack, and love that there’s no added sugar 🙂

      ★★★★★

      Reply

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    Well HELLO there, pal! I'm Alexis. Welcome to Hummusapien, a fantastical food blog brimming with nourishing (always delish!) recipes from a Registered Dietitian plus life tidbits to inspire you to live your most joyful, balanced life. Grab a super hot cup o' joe and let's get cookin'.

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