These delicious and moist Paleo Sweet Potato Muffins are a great make-ahead and take-along breakfast. They are made with coconut flour, therefore gluten free and grain free!
Updated post and recipe. Original from September 2014
I first developed this recipe for gluten free sweet potato muffins while my husband was on a grain free diet. Breakfast was the hardest meal to adjust to for him.
He was so used to being able to grab a quick slice of bread with his favorite peanut butter & honey topping before heading out the door to work. So we needed a quick and easy breakfast item that also was grain-free.
So for his grab & go grain free breakfast I turned them into Coconut Flour Sweet Potato Muffins.
Did you know that sweet potatoes are a great source of beta-carotene (especially if consumed with fat, like the healthy coconut oil in these muffins), antioxidants and anti-inflammatory nutrients?
I think knowing a bit about the benefits of sweet potatoes made me feel better about resorting to a muffin recipe as my husband's go-to breakfast.
He isn't on that grain free diet anymore, and we are not a gluten free family, but we really enjoy our coconut flour muffins. I often make them for get togethers and even my daughter's playdates to offer as a healthier dessert option.
Tips For Making Paleo Sweet Potato Muffins:
- Use silicone or parchment paper muffins cups, otherwise the coconut flour sweet potato muffins stick too much to the pan. They also stick too much to paper liners.
- Adding the dry to the wet ingredients makes for much easier mixing. You'll avoid any hidden pockets of flour at the bottom. Alternatively, you could even whip up the batter in a blender. In that case add the wet ingredients at the bottom and the dry ones on top.
- Often I use tapioca starch or arrowroot powder in my coconut flour recipes. It makes for a lighter, softer texture, but is not essential to the success of these flourless sweet potato muffins.
- Occasionally, the batter for these grain free sweet potato muffins seems a little too dry - depending on the kind of sweet potato puree used. In that case you can add a few tablespoons (2-4) of coconut or almond milk to thin out the batter.
- Choose add-ins and toppings to your heart's desire. I am partial to the pecan-sweet potato combo and chocolate chips are always a great idea for muffins.
- I usually make my own sweet potato puree but you can also make canned sweet potato muffins. Just be sure to use pure sweet potato puree and not the kind sweet potatoes canned in syrup.
Can you freeze sweet potato muffins?
Yes, absolutely! I have had great success freezing all of my coconut flour muffins.
Just be sure to pack them up airtight and they should be good a few months at least. Ours have never lasted more than a few weeks though before someone got a craving.
Otherwise, these healthy sweet potato muffins will keep for about a week in the fridge. I don't recommend keeping them at room temperature for more than 1 day.
Can this recipe be turned into sweet potato bread?
I haven't tried this yet, but I think it should work just fine. Especially, if you use the optional tapioca/arrowroot in the batter.
Can you turn this recipe into low carb sweet potato muffins?
Sweet potatoes aren't exactly a low carb vegetable but there are ways to reduce the carbs in this recipe. Don't use the optional starch and either omit the maple syrup or use a sugar-free sweetener like monk fruit syrup as substitute.
Coconut Flour eBook
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Want More Delicious Sweet Potato Recipes?
- Breakfast Sweet Potato Casserole Recipe
- Brussels Sprouts Sweet Potato Hash
- Sweet Potato Quinoa Salad
- Instant Sweet Potato Chili
- Roasted Brussels Sprouts and Sweet Potatoes
Tools used to make these Healthy Sweet Potato Muffins:
Coconut Flour Sweet Potato Muffins
- ½ cup coconut flour
- ¼ cup tapioca starch or arrowroot powder optional
- 1 teaspoon baking powder *
- 1 teaspoon cinnamon
- ½ teaspoon pumpkin pie spice
- ¼ teaspoon sea salt
- 4 eggs
- 1 cup sweet potato puree **see notes
- ½ cup coconut oil melted
- ¼ cup maple syrup ***
- 1 teaspoon vanilla extract
- 2-4 tablespoons milk (coconut or almond)
- ⅓ cup pecan or walnut pieces
- 12 pecan or walnut halves for garnish
- Preheat the oven to 400°F. Grease or line a muffin pan.
- In a medium bowl whisk together coconut flour, optional arrowroot powder, baking powder, cinnamon, pumpkin spice, and salt. In a large bowl beat together eggs, sweet potato puree, coconut oil, maple syrup, vanilla extract, and milk until smooth.
- Add the flour mix to the wet mixture and stir until all lumps are gone. Fold in pecan or walnut pieces.
- Divide batter into 12 muffin cavities and top each with a nut half. Bake for 20 - 25 minutes until a toothpick inserted in the center comes out clean.
- I use a little spatula to help loosen the muffins out of the pan.
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The paleo diet emphasizes whole foods and avoids processed items. These muffins adhere to paleo principles by using coconut flour and sweet potato, making them grain-free and gluten-free.
The carbohydrate content can vary based on the size and ingredients used, but generally, sweet potato muffins contain a moderate amount of carbohydrates, especially when compared to traditional grain-based muffins.
Sweet potatoes are not classified as low-carb due to their natural sugar content. However, they offer various nutrients and are a healthier carbohydrate option compared to refined grains.
Sweet potatoes typically contain fewer carbs than regular bread. Opting for sweet potatoes can be a better choice for those looking to moderate their carbohydrate intake while still enjoying nutrient-dense food.