Healthy Sweet Potato Oatmeal Muffins

A healthy, light and fluffy muffin recipe with a hidden vegetable inside- A sweet potato! These flourless sweet potato oatmeal muffins need only one bowl and are packed full of protein, fiber and take less than 25 minutes to whip up- Naturally gluten-free, vegan and sugar-free, it’s the perfect healthy snack to enjoy, especially this festive season!

Flourless Sweet Potato Oatmeal Muffins recipe

 

These healthy sweet potato oatmeal muffins are healthy enough to enjoy for breakfast, or enjoyed as a snack between meals. You could add some chocolate chips and serve them up as a healthy Thanksgiving dessert, or just freeze them to enjoy any time of the year!

I’ve been making these muffins for years, especially during the work week. With Thanksgiving just around the corner, these sweet potato muffins are perfect to use up leftover mashed potatoes!

These sweet potato muffins are great for kids and toddlers, as evidenced by my neighbor’s 3 and 5-year-olds actually asking for seconds! 

Moist on the inside, tender on the outside, these flourless sweet potato muffins are secretly healthy! They are made without butter, without eggs and without sugar, but you’d never tell! The sweet potato adds fabulous moisture, without the need for butter or oil. Using gluten-free oats makes them gluten-free, along with vegan and sugar free.

Regardless of what diet you follow, you WILL love them!

These moist, fluffy and delicious muffins are packed full of fiber (thank you, sweet potato), are flourless (I heart you, oats) and have some healthy fats thrown in for good measure (nut butter/coconut oil- You pick!)

How to make sweet potato oatmeal muffins

These healthy blender muffins use everyday ingredients, so you don’t need to worry about hard to find or rarely used ingredients!

The Ingredients

  • Rolled Oats. I used gluten-free rolled oats, but quick oats will work too. They will be blended to a flour-like consistency. 
  • Granulated sweetener of choice. Keeping these muffins sugar free is easy, by using a sugar free sweetener, like monk fruit in the raw. 
  • Baking powder. A must for muffins! 
  • Cinnamon. To give a delicious warm flavor to the muffins, along with perfect with the sweet potato flavor! 
  • Nutmeg. A fantastic spice added to sweet potatoes. 
  • Salt. To bring out the natural sweetness of the muffins. 
  • Mashed sweet potato. I precooked a sweet potato in the microwave until soft and tender. Once cool, I used a stick blender to pulverize it into a smooth texture. 
  • Milk of choice. Any milk works, I used unsweetened almond milk. 
  • Almond butter. Adds healthy fats and satisfying texture to the muffins. 
  • Flax egg. To replace the need for any eggs and to keep these muffins vegan-friendly. 

The Directions

  1. Preheat the oven to 180C/350F and line a 12-count muffin tin with muffin liners. 
  2. In a high-speed blender or food processor, combine all your ingredients and mix until fully combined and smooth.
  3. Evenly distribute the sweet potato muffin mixture evenly amongst the 12 muffin liners. Bake the muffins for 25-30 minutes, or until a skewer comes out clean.
  4. Remove from the oven and let cool for 10 minutes, before transferring to a wire rack to cool until ready to enjoy. 

Ingredient substitutions

  • Gluten Free Sweet Potato Oatmeal Muffins. Ensure your rolled oats are 100% gluten-free. 
  • Vegan Sweet Potato Oatmeal Muffins. Do not substitute the flax egg for a whole egg.
  • Sweet Potato Oatmeal Chocolate Chip Muffins. Fold through half a cup of dairy-free chocolate chips of choice. 
  • Sweet Potato Banana Oatmeal Muffins. Swap out half the sweet potato for mashed banana. 
  • Granulated sweetener. Any granulated sweetener works, like brown sugar or coconut palm sugar
  • Almond butter. Any smooth nut or seed butter of choice will work. Peanut butter, cashew butter, tahini, and sunflower seed butter are great! 
  • Flax egg. If you don’t follow a vegan diet, you can replace it with a whole egg. 
  • Mashed sweet potato. If you don’t want to use all sweet potato, pumpkin or banana can work. 

Storing, freezing and thawing sweet potato oatmeal muffins

  • To store. Muffins can be kept at room temperature, provided they are to be enjoyed within 3 days. To keep sweet potato muffins fresh, store them in a sealed container and keep in the fridge. They will keep fresh for 7 days. 
  • To freeze. Sweet potato muffins are freezer friendly and can be stored in the freezer. Place muffins in a ziplock bag. They will keep fresh for up to 6 months. 
  • To thaw. Thaw muffins at room temperature or in the fridge overnight. Lightly heat in the microwave or toaster oven. 

Healthy Flourless Sweet Potato Muffins recipe

More healthy muffin recipes

Recommended tools to make these healthy sweet potato muffins

  • High-speed blender. My favorite blender, perfect to ensure the muffin mixture is completely blended together. 
  • Food processor. If you don’t have a blender, this food processor works just as well. 
  • Stick blender. Perfect to ensure the sweet potato (or other starches) are well pulverized to the best consistency. 
vegan gluten free sweet potato muffins

Healthy Sweet Potato Oatmeal Muffins

A healthy, light and fluffy muffin recipe with a hidden vegetable inside- A sweet potato! These flourless sweet potato muffins need only one bowl and are packed full of protein, fiber and take less than 25 minutes to whip up- Naturally gluten-free, vegan and sugar-free, it’s the perfect healthy snack to enjoy, especially this festive season!
5 from 28 votes
Print Rate
Course: Snack
Cuisine: American
Prep Time: 5 minutes
Cook Time: 25 minutes
Servings: 12 Muffins
Calories: 135kcal
Author: Arman

Ingredients

Instructions

  • Preheat the oven to 350 degrees and line 10-12 muffin tins with patty pans and set aside.
  • In a large high-speed blender, combine all the ingredients and blend until a smooth batter remains.
  • Evenly distribute the batter amongst the 12-muffin tin until almost full. Top with extra cinnamon and bake for 25-30 minutes, or until a toothpick or skewer comes out clean.
  • Remove from oven and allow to sit for 10 minutes, before removing and allowing to cool on a dry surface.

Notes

  • To store. Muffins can be kept at room temperature, provided they are to be enjoyed within 3 days. To keep sweet potato muffins fresh, store them in a sealed container and keep in the fridge. They will keep fresh for 7 days. 
  • To freeze. Sweet potato muffins are freezer friendly and can be stored in the freezer. Place muffins in a ziplock bag. They will keep fresh for up to 6 months. 
  • To thaw. Thaw muffins at room temperature or in the fridge overnight. Lightly heat in the microwave or toaster oven. 

Nutrition

Serving: 1Muffin | Calories: 135kcal | Carbohydrates: 13g | Protein: 6g | Fat: 7g | Potassium: 2mg | Fiber: 4g | Vitamin A: 100IU | Vitamin C: 1.7mg | Calcium: 20mg | Iron: 0.4mg | NET CARBS: 9g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

 

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    Comments

    79 thoughts on “Healthy Sweet Potato Oatmeal Muffins

      1. Hi Maryea! No worries at all- I don’t consider them to be a flour as they started out as rolled oats. From what I’ve seen on many blogs, they title recipes flourless when using oats/oat flour- I guess it’s a personal preference. I’ve called all my ‘oat flour’ recipes which don’t use standard flours ‘flourless’, so will continue to do so 🙂

    1. Oooh, it depends! I gotta have my green tea fix all the time, but I do love people! I love all of the recipes you collected in this post, Arman, including yours! Knowing that I am the biggest sweet potato fanatic, it’s time for me to go crazy!!

    2. These are the best healthy muffins I have ever made. They are delicious and moist, and I will definitely be making them again for my family.

    3. I’ve been looking for a recipe like this for ages! Amazing as I am gluten, dairy, egg, yeast and even sugar free. I’m just cooking these… Even before they went in the oven the dough tasted yummy (and I’ve even left the sugar/sweetener). My only worry is they are still cooking and have been in for twice as long as you said. The bottoms are still really soggy! The tops have gone really nice and crispy and the bits I’m sampling as they cook (just checking them) are delicious! It’s just the timings – am I doing something wrong? Hoping to get these right as they are perfect ingredients and taste good so far! Thanks! : )

      1. Hi Nicola! Yay- I’m so glad you’ve tried it out!

        Hmmmm…Do you mind me asking if you used canned sweet potatoes or you steamed your own? They tend to impact the cooking time a little it! The bottoms shouldn’t be soggy though- The centre should be really moist…..

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    6. Made these today and yummy! I used coconut flower sugar only a quarter cup and added a few walnuts. Love the spice in them. Mine turned out a little heavy. Maybe because I used a gluten free flour mix (123 Gluten Free brand) think I needed a bit more baking powder or cook an extra few minutes. But still delicious! Thanks.

    7. I’ve made these twice now – love them! Just wanted to share that I used Agave the first time and Honey the 2nd time in place of the 1/2 c. of sugar – I lessened the amount to 1/3c – turned out perfect AND healthier 😉

    8. I started with your mom’s blueberry cake/load recipe and now I’m just working through anything that is AIP with my favorite foods.

      What would you sub the nutmeg and cinnamon for if you were me and liked sweet potatoes for their savory expressions? It’s in the oven now, i sprinkled salt across the top instead of more cinnamon and i also felt like sprinkling drinking chocolate powder across the top for a sweet salty treat.

      Hoping the warm fall spices do okay with the combo but figured if not, i’d trim the top off. Doubt it will be a disaster but we’ll see!

      1. 🙂 Hi Bee!

        YES!!!! This totally works savory- Can you handle dairy/cheese? Swap out the sweetener and add 1/2 cup shredded cheese of choice- I also add some cayenne pepper too 🙂

    9. Pet peeve: when a recipe has “flourless” in the title and I get all excited, thinking I’ll be able to make it for my daughter who has an intolerance to grains… Only to find out there is in fact flour in it! Oat flour, or some other gluten-free flour… But it’s still flour. Sorry… I really do like a lot of your recipes (and I might just have to make this one for myself and hide it from my daughter!?), but quite a few if them have deceived me in that way and I just had to comment on it.

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