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These Sweet Potato Muffins Are So Magical, They Have Their Own Fairytale

Here you will find the quick and easy sweet potato muffins that top my list of healthy muffin recipes! They are gluten free, egg free and dairy free! But they are super moist and naturally sweet from sweet potatoes, maple syrup, and applesauce (this combo – amiright???).  These healthy muffins freeze beautifully and are wonderful to have on hand as a perfect anytime snack for one or a crowd.

Once upon a time, in a suburban land not too far away, there was a mom very much like you and me. This mom was the weary mother of two precious little boys who were constantly hungry, running, and growing. For the sake of today’s fairy tale, let’s call this weary mother who is a lot like you and me, “Dorothy.”

These quick and easy sweet potato muffins just may top my list of healthy muffin recipes! They are gluten free, egg free and dairy free! But they are a perfect on the go breakfast for kids; they are super moist and naturally sweet from sweet potatoes and applesauce. These healthy muffins are a perfect anytime snack for one or a crowd. #healthymuffins #sweetpotatomuffins #healthymuffinrecipes www.intentionalfamilylife.com

Dorothy was desperate to find recipes for healthy snacks that she could grab on her way out the door. Dorothy dreamt of a place where there was a healthy snack that was portable, filling, and that tasted great so her boys wouldn’t complain, whine, or make odd noises while pretending to vomit.

Dorothy dreamt of a healthy muffin recipe that was easy to make, quick, and that couldn’t really be botched. (While Dorothy was a pretty great cook – baking was not really her jam…) Much to Dorothy’s disappointment, she discovered that truly healthy muffin recipes were difficult to find.

Related Post That You Might Also Enjoy:Chocolate Chocolate Chip Muffin Recipe

Dorothy’s Search For A Magical Sweet Potato Muffin

Dorothy told her friends what she was searching for. And she even met other mothers who were also searching for healthy snacks that they could give their kids when they didn’t know what to feed them; didn’t have the heart to throw the same old prepackaged bar in the lunch box; or simply lacked the courage to try a new recipe for fear that the kids would whine, complain or scream “Oooooh! That’s dis.gus.ting!”

Dorothy and her friends stumbled upon a promising healthy muffin recipe that Dorothy agreed to try. Dorothy and her friends were disappointed to discover that the recipe needed some tweaking and they would have to do more to truly get all that they wanted out of this recipe.

Oh, plenty of muffins pretended to be healthy…

But finally, after many attempts, the friends created a moist, delicious, and kid-approved healthy muffin recipe. The recipe was quick, easy, and even Dorothy couldn’t kill it with too much liquid.

The Problem With The Other “So Called” Healthy Muffins

This muffin is different because unlike so many other “healthy” sweet potato muffin recipes out there, Dorothy didn’t just replace oil with mashed bananas and call it a sugar-laden day. Not only did she replace some of the typical muffin health offenders, but she added in truly magical super foods!

One of my favorite things about these sweet potato muffins is how filled with nutrients sweet potatoes are!

Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in carotenoids,” (cite)  In addition to the nutrients above, sweet potato nutrition also contains phosphorus, vitamin E, vitamin K, calcium and iron. (cite)

Some of the amazing health benefits of sweet potatoes include:

  • Stabilizing Blood Sugar
  • High in Antioxidants
  • Boosting Brain Function
  • Enhancing Immunity
  • Promoting Vision Health
  • Aiding in Weight Loss

Ground flax is another nutritional power house – just one tablespoon has 2 grams of fiber; it’s rich in Omega-3 fatty acids; and it contains phytochemicals known as lignans which may reduce blood pressure, blood cholesterol, and triglycerides.

Related Post That You Might Also Enjoy: Healthy Apple Muffins {Scientifically Tested & Loved By Real Kids}

The Moms, The Kids, and The Muffins Lived Happily Ever After…

So finally, after several attempts, each of the friends got what they were looking for. Dorothy got the muffin she’d known all along she wanted. One friend never again had to worry that she wouldn’t know what to give her kids – now she had a healthy sweet potato muffin recipe that was delicious. Another friend never again worried that she wouldn’t have the heart to put one more fake food “bar” in the lunch box; now she had a healthy snack that her kids loved. And the third friend knew that she now had the courage to confidently offer her kids a healthy sweet potato muffin (or two) for breakfast!

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The Fairy Tale Sweet Potato Muffins

Magical Sweet Potato Muffins

These healthy sweet potato muffins are so quick and easy to make as well as moist and delicious. And your kids will love them…If you leave them any!

  • 2 cups Whipped sweet potatoes (You could truly use leftover mashed sweet potatoes from last night’s dinner. If you use leftovers and they were sweetened, you may want to reduce the maple syrup a little.)
  • 2 Ripe Medium to Large Bananas (I squeeze them between my fingers and then whisk them smooth. You can also smash them with a fork and then whisk.)
  • 2 tbsp Vanilla (I suggest using the highest quality that you can find. )
  • 1 tbsp Sun Butter
  • 1 tsp Baking Powder (I make mine “heaping.” It helps to make this dense muffin fluffier!)
  • 1 tsp Baking Soda
  • 1 tbsp Cinnamon (Again, the better the quality – the better your end results!)
  • 1 tsp Pumpkin pie spice (This is typically a mix of cinnamon, ginger, nutmeg, and cloves.)
  • 1 2/3 cup Unsweetened Almond Milk (Reduce this to 1 1/2 cups if you increase your maple syrup to 1/2 cup.)
  • 1/3 cup Grade B Dark Maple Syrup (You could increase this to 1/2 cup depending upon how sweet you want them. If you increase the syrup to 1/2 – reduce your almond milk to 1 1/2 cups.)
  • 1 1/2 cups Gluten Free (optional) Oats
  • 1 cup Oat Flour
  • 1/2 cup Finely Ground Golden Flax Seeds
  • 3/4 cup Hemp Hearts
  1. Preheat the oven to 350 degrees.
  2. “Squash” the bananas into a large mixing bowl and then whisk them smooth.
  3. Add in whipped sweet potatoes. Whisk to combine.
  4. Whisk in the vanilla and sun butter.
  5. Next whisk in the baking powder, baking soda, and cinnamon so that they are well distributed.
  6. The combined almond milk and maple syrup should total 2 cups of liquid. Adjust the almond milk according to the amount of maple syrup used.
  7. Whisk almond milk and maple syrup in.
  8. Slowly stir in oats, oat flour, ground flax seeds, and hemp hearts.
  9. Line 2 muffin pans with baking cupsFill muffin cups about ⅔ full.
  10. Place muffin pans into your preheated oven. Bake at 350 degrees for 15 minutes. Turn pans and bake for the final 15 minutes.
  11. *Optional – Sprinkle with a little raw sugar, oats, or streusel topping.

Make  Your Own Variations of Fairy Tale Muffins

The boys and I actually took a weekend to come up with as many new muffin recipes as possible. The boys ate a lot of batter helped and we came up with some great new recipes. This was one of them.

They are simply off the charts delicious!

Like its predecessors, this healthy muffin recipe is quick and easy for me and delicious and healthy for the boys! Score – I’m back in business!

Related Post That You Might Enjoy: Cranberry Peach Cobbler Muffins

And here’s the beauty of it all – you can easily change it up – you could add dried cherries and cashew butter for a more summery flavor.  If you don’t have any allergies to nuts – change up the nut butter and see what you get! Use your imagination and create your own family favorite!

As a bonus, if you sign up below, you’ll get eleven additional recipes to change this healthy sweet potato muffin recipe up! (And you’ll also get my weekly-ish newsletter!)

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If you want to check out some completely different muffins that have worked well for us and that the boys love, you can find them all here:

Related Page You May Also Like: The Muffin Recipe That Will Make You Want to Eat Healthy

Let me know how you like these muffins and I’d love for you to post a comment and let me hear how you changed it up! Also – tell my your favorite kind of muffins!

*I used sunbutter to avoid nut butters, but if you don’t need this to be allergen free, you can substitute in any nut butter. Cashew butter would be delicious!!

*I used Almond Milk because, among all the nut allergies in our house, almond isn’t one of them. But I have made these with coconut milk and it works every bit as well.

Don’t Forget To Pin This So You Can Find It Again!

These quick and easy sweet potato muffins just may top my list of healthy muffin recipes! They are gluten free, egg free and dairy free! But they are a perfect on the go breakfast for kids; they are super moist and naturally sweet from sweet potatoes and applesauce. These healthy muffins are a perfect anytime snack for one or a crowd. #healthymuffins #sweetpotatomuffins #healthymuffinrecipes www.intentiionalfamilylife.com

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41 Comments

  1. Can you leave out the hemp hearts or substitute with something else? I have all the other ingredients on hand…

    1. Try substituting about 1 cup of applesauce for the banana. I haven’t tried that substitution – but 1 cup is a decent guess. Let me know how they turn out!

  2. In your description of the muffins you say applesauce is one of the ingredients but do not see it in the recipe itself. Is there applesauce in it? Thanks, can’t wait to try them.

  3. These came out too sticky in the middle , even after putting back in the oven , the bananas maybe ?

  4. I made these today not sure what I did wrong. I cooked the sweet potatoes in the microwave. Anyway my muffins did not turn out. It is like they have to much moisture. Can you give me an idea of what I did wrong. They did nor rise.

  5. Mine tasted great, but didn’t rise at all. The only thing I left out was maple syrup (not allowed it right now). Any ideas why they didn’t rise?

    1. The 1/2 cup of flax seeds has 15.5 grams of protein and 1 egg has 6 grams of protein, so I think you’re probably good from a protein standpoint with the flax!

  6. They look amazing! Is there any other flour you’d use instead of oat flour please?
    Thank you x

  7. What am I missing.. I’ve made these twice recipe twice exactly as written and both times they completely sank in and didn’t bake. They smell delicious but what a waste of ingredients to not turn out. Why is this happening?

    1. I love chia seeds in muffins – but beware that they will “suck up” some moisture. This is a dense, moist, almost fudgy type muffin anyway – so you could try about 1/2 a cup of chia seeds to replace the hemp hearts. Let me know how it works!

    2. You could try chia seeds – but beware that they will “suck up” some moisture. Since this is a dense, moist, almost fudgy type muffin anyway – I might try about 1/2 a cup of chia seeds to replace the hemp hearts. Let me know how it works!

  8. I followed this recipe and I was disappointed with results. They didn’t seem to ever get cooked even though they were in oven for about 30 min.
    Took them out finally but they didn’t rise very much. I did add a heaping tsp of baking powder as in recipe. Any suggestions?

  9. Hello,

    I tried this recipe and although they tasted very good, they didn’t look like a muffin or resemble the picture whatsoever. They actually were sunken in the middle. I used almond flour instead of oat flour, and I left out the oats. Perhaps there could be some modifications for high altitude? I’m about a mile high for altitude and would love to try these again in the hopes they would be more like a muffin. Do you have any suggestions for me please? Thank you!

  10. I am finding that they aren’t baking through(?) and they aren’t rising like the picture(?) the batter is delicious though! But just hoping they aren’t all soggy in the center. I use a toothpick to check and have doubled the baking time.

  11. Do you bake these for a total of 15 minutes …. or 30 minutes?
    I’m not clear from the description in the last step! Thanks!

  12. Anyone tried this with canned sweet potatoes/frozen sweet potato puree to make it come together more quickly? Sub for sunflower butter? PB? Tahini? Just curious. Interested in making this for an office brunch as a healthier alternative. Thanks all!

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