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

Karen Patten

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.themidlifemamas.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

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.themidlifemamas.com

 

25 Comments

  1. 150+ Healthy Lunch Ideas for Kids on July 23, 2018 at 3:04 pm

    […] Sweet Potato Muffins So Good They Have Their Own Fairy Tale […]



  2. Florinda on September 13, 2018 at 2:39 am

    I’m allergic to banana…what can I sub it with??



    • Karen Patten on September 19, 2018 at 8:49 pm

      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!



  3. Sue on September 15, 2018 at 12:24 pm

    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.



    • Karen Patten on September 19, 2018 at 8:47 pm

      Yikes! I mis-spoke! The recipe is listed correctly – the sweet potato / banana combo is moist enough without needed the applesauce! Enjoy!



  4. Christine on October 22, 2018 at 10:21 am

    Do these freeze well?



  5. Dee on November 4, 2018 at 6:58 pm

    Add raisins especially golden … or any dried fruit



    • Karen Patten on January 14, 2019 at 12:57 am

      Sounds delicious!!



  6. Katie on November 8, 2018 at 12:47 pm

    Can I swap eggs for the flax?
    Trying to add some protein.

    Thank you 🙂



    • Karen Patten on January 14, 2019 at 12:57 am

      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!



  7. fatima on November 13, 2018 at 8:53 am

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



    • Karen Patten on January 14, 2019 at 12:53 am

      You can certainly use all purpose flour – but they won’t be gluten free that way.



  8. […] From: The Midlife Mamas […]



  9. […] as well as moist and delicious. And your kids will love them…If you leave them any! From: The Midlife Mamas 27. RASPBERRY PEACH MUFFINS Moist and fruity Raspberry Peach Muffins are perfect for […]



  10. Chrysta on December 7, 2018 at 11:34 am

    Are the oats mentioned regular rolled oats? Or quick oats?



    • Karen Patten on January 14, 2019 at 12:53 am

      I use quick oats! Enjoy!



  11. Jana on January 9, 2019 at 2:38 am

    Can you use something besides oat flour? Say almond flour or regular flour? Thank you!



    • Karen Patten on January 14, 2019 at 12:47 am

      I haven’t tried it – but I think regular flour would work as an easy substitute!



  12. Julie on January 10, 2019 at 9:32 pm

    Hi! Is there any substitution for Hemp hearts?



    • Karen Patten on January 14, 2019 at 12:49 am

      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!



    • Karen Patten on January 14, 2019 at 12:50 am

      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!



  13. Vanessa on January 11, 2019 at 5:39 pm


    I added some ground pumpkin seeds (about 1/2 a cup) to add proteins (I really like those muffins as post – workout snack)!



    • Karen Patten on January 14, 2019 at 12:52 am

      Love the idea of the pumpkin seeds – sounds terrific!



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Hi, I’m Karen, the Atlanta mama, writer, and creator at Intentional Family Life. I’m a passionate advocate for intentional living so that you can experience all that you deserve for yourself and your family. Here, I inspire moms to chose what matters most and then to only do the things that move them closer to what matters most. Read More About Karen…

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