By Cemile Kavountzis
Sweet potatoes (which are not yams, a common misnomer in the U.S. for these starchy root veggies) are part of the morning glory family of flowering plants. In the spirit of rising and shining, our healthy sweet potato muffins are moist, full of flavor, and perfect for kicking off the day.
The great thing about sweet potatoes is that they have a natural sweetness, and they're good for you. But they're also one of those wonderful foods that work well with both sweet or savory recipes. We love that they're full of nutrients and a gluten-free source of carbs you can even substitute for toast.
These taters are so versatile you can cook them several different ways — baked, boiled, or microwaved. Our healthy muffin recipe uses the microwave, but if you're looking for a creative way to use an extra, unseasoned baked or boiled sweet potato, you've found it.
With only 92 calories, 3 grams of protein, and 2 grams of fiber, these sweet potato muffins are delicious for breakfast or brunch, as a snack, or a healthy alternative to cornbread with dinner. And, they'll satisfy a craving for sweet potato pie.
Ingredients for Sweet Potato Muffins Recipe
- Nonstick cooking spray
- 1 medium sweet potato
- ¼ cup water
- 2 cups dry rolled oats
- 2 large eggs
- ½ cup unsweetened apple sauce
- ½ cup unsweetened soy milk
- ¼ cup coconut sugar
- 1 tsp. baking soda
- 1 tsp. ground cinnamon
- 1 tsp. pure vanilla extract
- ¼ tsp. sea salt (or Himalayan salt)
Sweet potatoes are orange, purple, or even white. For this recipe, you can take your pick of the rainbow, but we used orange ones because they make us think of fall. We're also using a homemade oat flour you can easily whip up in a blender.
Eggs are a source of protein, and they help hold this batter together. To make these muffins super-moist, we're using unsweetened apple sauce, which is an excellent hack for replacing butter in baking.
Cinnamon and vanilla add wonderful aromas, especially when they're right out of the oven (yum!). For just the right amount of added sweetness, we've turned to coconut sugar, which is similar to the texture and flavor of brown sugar but has some minerals.
How to Make Sweet Potato Muffins
Fill your house with fall aromas with these sweet potato muffins made with cinnamon! Containing just 92 calories per muffin, you can treat yourself with these baked goods guilt-free.
Prep Time: 3 minutes
Cook Time: 37 minutes
Custom Time: 25 minutes
Total Time: 1 hour 5 minutes
- Preheat oven to 350° F.
- Lightly coat a 12-cup muffin pan with spray.
- Place sweet potato and water in a small microwave-safe bowl; cook on high for 4 minutes. Flip; cook for an additional 3 to 4 minutes. Flip; cook for an additional 3 to 4 minutes, or until tender. Remove sweet potato from water; let cool for at least 15 minutes. Peel off skin; discard. Set sweet potato aside.
- Add oats to a blender; cover. Blend until a fine flour texture is reached.
- Add sweet potato, eggs, apple sauce, soy milk, coconut sugar, baking soda, cinnamon, extract, and salt. Blend until smooth.
- Pour batter into prepared muffin pan; bake for 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Let cool in pan for 10 minutes.
- Enjoy immediately or store in an airtight container for up to 4 days.
The Nutrition Facts box below provides estimated nutritional information for this recipe.
Photography by Anguel Dimov, AB Creative