These Healthy Sweet Potato Muffins are soft, moist, and have NO ADDED SUGAR! They're made from all whole food ingredients like sweet potato, banana, eggs, and almond flour. I love making a double batch and freezing half so I have a healthy snack or dessert whenever I'm craving something sweet! Plus they're gluten-free, dairy-free, and Paleo friendly!
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What makes these Sweet Potato Muffins healthier?
Most muffins are loaded with sugar, and long list of ingredients. You are going to love how simple and delicious these little muffins are! What's great is that they're naturally sweetened with sweet potato and banana! And because of these ingredients, they're moist and fluffy without needing to use any oil. Each muffin contains 3 grams of fiber, 4 grams of protein, and only 3 grams of sugar! Which makes them a great gluten-free option for snacks, breakfast, or dessert!
BONUS – Cooking + cooling your potatoes has shown to increase the resistant starch load. (Resistant starch is great for gut health!)
🍴Ingredient Notes
- Mashed Sweet Potato - I usually bake my sweet potato ahead of time. It works best if they have had enough time to cool completely. Typically I will prep mine the morning of, or day before so they can cool and thicken up in the refrigerator.
- Mashed Banana - I've made them with yellow bananas, so they do not have to be super ripe! Depends on how sweet you want them.
- Eggs - I have not tested this recipe with an egg replacement.
- Almond Flour - My favorite almond flour brands are Bob’s Red Mill, and Blue Diamond. Both have a finely ground blend that doesn’t come out clumpy! Make sure it’s almond FLOUR and not almond MEAL. They have completely different textures.
- Cinnamon - You could also add a little nutmeg or pumpkin spice!
🍴Step by Step Instructions
Making the Muffin Batter
- Start by adding your almond flour, cinnamon, baking soda, and salt into a mixing bowl. Use a fork or whisk to blend until fully combined. (Make sure to get out all the flour clumps.) Set aside while you prepare your wet ingredients.
- Next, add your mashed sweet potato, mashed banana, eggs, and vanilla extract into a mixing bowl. Use a hand mixer or stand mixer to blend until fully combined.
- Slowly start adding the dry mixture to the wet mixture until a thick batter forms. If you're planning to fold in any extra "add-ins" - you can do this now!
Preparing to bake
- Line your muffin tins with parchment paper liners, or spray them with a non-stick cooking spray. (I like using coconut oil on a paper towel to grease each one.)
- Add the muffin batter to each tin. It should fill close to the top of your muffin tins!
Baking
- Bake at 350 degrees for 15-20 minutes depending on how big your muffins are. You'll know they're done with the top gets a light golden brown color. You can also stick a toothpick in to make sure it comes out clean.
Cooling + Removing Muffins
- If you greased the pan, let it cool for at least 30-60 minutes before trying to remove the muffins. Once they've cooled, take a sharp knife and scrape along the edges to loosen it up! Then you can use a fork to carefully pop each one out.
- If you used parchment paper liners, let them sit for a couple minutes before trying to remove them from the pan. (I usually stick a fork in to pop them out.) Set them on a cooling rack until they're room temperature. Enjoy!
How to cook sweet potato
I recommend making your sweet potatoes ahead of time so they have plenty of time to cool. Place your sweet potatoes on a pan or parchment paper, and bake at 375 degrees for about 40-50 minutes. You’ll know they’re done when you can easily stick a fork in them. Baking is my favorite way to make them because it’s an easy way to meal prep extras for later!
The second way you can make mashed sweet potato is by peeling the potatoes, chopping them into small chunks, and steaming them until they become tender! It usually takes a little less time to cook, but I’m not a huge fan of peeling potatoes.
Mashing sweet potato tips
- Once you have your sweet potatoes baked to perfection, let them cool to room temperature. Peel off the skin, add them to your mixing bowl, and whip them with hand mixer or handheld potato masher.
- If you steamed them, you wont have to peel the skin, just add them directly to your bowl to cool. From there, you can measure out how much you need!
- The texture of your sweet potato will thicken up as it cools. Once they’re at room temperature, I usually place mine in the refrigerator. (Overnight is even better!)
How to mash banana
You can use a fork, potato masher, or a hand mixer! If the bananas are very ripe, they should mash easily. I like to leave mine with some small chunks, but mostly pureed.
Optional Muffin Add-Ins
- Apple Chunks - Make sure to peel your apple first, and cut them into small bite size chunks! Fold them into the batter.
- Banana Chunks - You can slice a banana into fourths if you want it extra chunky! Fold them into the batter.
- Chopped Walnuts
- Chopped Pecans
- Chocolate Chips - If you're not sugar-free, you can certainly add some chocolate chips on top or folded into the batter. Since I’m dairy-free I like to use vegan chocolate chips. I personally love the brand Pascha – they make high quality chocolate that’s dairy-free and soy-free. The 85% dark chips are my favorite because they’re sweet but not too sweet! They also have a 100% cacao option that is great for anyone who is sugar free.
Frequently Asked Questions
I have not tested this recipe with an egg replacement. I find flax eggs tend to make dessert recipes more gooey, so I'm not sure it would work with this recipe. (Unless you like your muffins on the softer side.) If you give it a try, let me know how it goes!
I have not tested with any other flour, but if you have a gluten-free 1-1 flour, it usually requires less since it’s more absorbent. If you try substitutions, let me know in the comments!
Yes! I love making a double batch of these so I have some on hand when I'm craving something sweet - without the added sugar. Place them in an air tight baggie or glass container. To defrost, leave them in the refrigerator. You can also toast them or microwave them!
Yes, of course! If you want your muffins to be a bit sweeter, you can add ¼ cup of coconut sugar to this recipe. (Mix with wet ingredients.)
How to store leftovers
You can store leftover Sweet Potato Muffins on the counter at room temperature for a few days, but to keep them fresh I would recommend keeping them in the refrigerator. You can also store them in the freezer! (My personal favorite.) Place them in an air tight back or container. To defrost, leave them in the refrigerator or out on the counter. You can also toast them or microwave them!
More Muffin Recipes!
- Paleo Chocolate Banana Muffins
- Gluten-Free Blueberry Muffins
- Chocolate Banana Bread Muffins with a Twist
- Gluten-Free Coconut Muffins
- Gluten-Free Carrot Cake Muffins
Recipe
Healthy Sweet Potato Muffins
Equipment
- Hand Mixer or Stand Mixer
Ingredients
Wet Ingredients:
- ½ Cup Mashed Sweet Potato
- ½ Cup Mashed Banana
- 2 Eggs
- 1 Teaspoon Vanilla Extract
Dry Ingredients:
- 1 +½ Cups Almond Flour
- 2 Teaspoon Cinnamon
- ½ Teaspoon Baking Soda
- ¼ Teaspoon Salt
Instructions
Making the muffins:
- Start by adding your almond flour, cinnamon, baking soda, and salt into a mixing bowl. Use a fork or whisk to blend until fully combined. (Make sure to get out all the flour clumps.) Set aside while you prepare your wet ingredients.
- Next, add your mashed sweet potato, mashed banana, eggs, and vanilla extract into a mixing bowl. Use a hand mixer or stand mixer to blend until fully combined.
- Slowly start adding the dry mixture to the wet mixture until a thick batter forms. If you're planning to fold in any extra "add-ins" - you can do this now!
Preparing to bake:
- Line your muffin tins with parchment paper liners, or spray them with a non-stick cooking spray. (I like using coconut oil on a paper towel to grease each one.)
- Add the muffin batter to each tin. It should fill close to the top of your muffin tins!
Baking:
- Bake at 350 degrees for 15-20 minutes depending on how big your muffins are. You'll know they're done with the top gets a light golden brown color. You can also stick a toothpick in to make sure it comes out clean.
Cooling + Removing Muffins:
- If you greased the pan, let it cool for at least 30-60 minutes before trying to remove the muffins. Once they've cooled, take a sharp knife and scrape along the edges to loosen it up! Then you can use a fork to carefully pop each one out.
- If you used parchment paper liners, let them sit for a couple minutes before trying to remove them from the pan. (I usually stick a fork in to pop them out.) Set them on a cooling rack until they're room temperature. Enjoy!
Notes
Mashing Sweet Potato Tips:
- Once you have your sweet potatoes baked to perfection, let them cool to room temperature. Peel off the skin, add them to your mixing bowl, and whip them with hand mixer or handheld potato masher.
- If you steamed them, you wont have to peel the skin, just add them directly to your bowl to cool. From there, you can measure out how much you need!
- The texture of your sweet potato will thicken up as it cools. Once they’re at room temperature, I usually place mine in the refrigerator. (Overnight is even better!) The cooler they are, the easier they will be to mold. If they’re warm still, it will be a looser consistency that’s harder to mold.
Optional Muffin Add-Ins
- Apple Chunks - Make sure to peel your apple first, and cut them into small bite size chunks! Fold them into the batter.
- Banana Chunks - You can slice a banana into fourths if you want it extra chunky! Fold them into the batter.
- Chopped Walnuts
- Chopped Pecans
- Chocolate Chips - If you're not sugar-free, you can certainly add some chocolate chips on top or folded into the batter. Since I’m dairy-free I like to use vegan chocolate chips. I personally love the brand Pascha – they make high quality chocolate that’s dairy-free and soy-free. The 85% dark chips are my favorite because they’re sweet but not too sweet! They also have a 100% cacao option that is great for anyone who is sugar free.
Frequently Asked Questions
Nutrition
After you make these Healthy Sweet Potato Muffins, make sure to leave a comment & rate the recipe! Your feedback is helpful for me, and for anyone planning to try this recipe. I hope you love them as much as I do! xo Mariah
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Mel
Sooo yummy!! I’ve been trying to limit my sugar, and these were the perfect treat! Thanks for the recipe.
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So glad you enjoyed them! They're one of my favs. xo Mariah
Amy Clark
I’m losing weight and I made these and they are so yummy! I like recipes without white flour and sugarless because the flour causes inflammation in me and I am diabetic. Thank you so much!
Mariah Knight
Oh so happy to hear that! (:
Ryan
I just made these again, they’re so good!!
Jules
These are delicious! We’ve been trying to eat less sugar, and these are a perfect fit for us! I added a little bit of nutmeg and cloves, and about 1/3 cup of walnuts and 1/3 cup of raisins. Thank you for the fun, healthy recipe! ❤️
Mariah Mandile
Oh I love that you added walnuts and raisins! I'll have to try that. (: Thank you for sharing!! Glad you're enjoying the recipe!
Elena Harper
I made these to introduce eggs to my 7 month old daughter. I used this recipe because it was super simple ingredients perfect for babies!
I actually used blended oats instead of almond flour. I measured the oats after I had blended them. They were definitely a little dry, I could have maybe thinned them out with a little water/milk or maybe measured the oats before I had blended them. However, they weren’t TOO dry, and they worked out well for her.
The flavor was good, and will definitely be making these again.
Mariah Knight
Yay!! Thank you for sharing! I can't wait to make them for my daughter too!(:
Caitlin
I made these for my friend who was having trouble finding a lot of food to eat for her gastritis. I was looking for something low sugar, low fat, and easy to digest. This fit the bill! Her kiddos got to them first and ended up loving them! I did exchange the almond flour for gf flour though and they turned out great!
Mariah Knight
I'm so glad you guys enjoyed them!! (: Thank you for sharing!
Mariah Knight
Oh perfect!! So happy to hear that!
Trish
Not the best tasting. I added one apple and 1/4 cup walnuts.
Mariah Knight
Sorry to hear that! They are not meant to be super sweet because they are naturally sweetened with the banana and sweet potato.
Trish
I did not care for these muffins. Maybe with regular flour they’d be better. They fell apart and were tasteless.
Mariah Knight
I'm sorry to hear that! Did you make any substitutions? You definitely need ripe bananas to add sweetness. And they will fall apart if you don't let them cool completely!