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Home » Recipes » Breakfast

Healthy Sweet Potato Muffins

By Erin · August 11, 2020 · Updated September 27, 2021 · 14 Comments

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Dairy FreeVegetarian

These Healthy Sweet Potato Muffins are made with cooked sweet potato and topped with a salty-sweet cinnamon pepita crumb topping. They're healthier because they're made with a bit less sugar and use coconut oil instead of butter in the actual muffin recipe.

muffins in a muffin tin

It's here—my new favorite healthy sweet potato muffins recipe is here!

If you would’ve asked me a year ago—ok, maybe two years ago—if I liked sweet potatoes, I would have said not really. But now? Now I eat sweet potatoes at least 4 times each week. I suppose I have Whole30 to thank for that, because when your options are limited, you learn to expand your horizons and embrace sweet potatoes for all that they are.

Normally, I prefer savory sweet potatoes cooked with a little garlic and a lot of black pepper, but occasionally I hop on the “sweet” sweet potato train. These healthy sweet potato muffins might be my favorite “sweet” way to enjoy the starchy vegetable.

Recipe features

  • They're made with less sugar than most muffin recipes
  • The brown sugar crumb topping is INCREDIBLE
  • It's a great excuse to use up sweet potatoes -- if you buy several at a time like I do, this is one way to utilize them
ingredients with text

Ingredient notes

This is simply to provide further clarification on a few of the ingredients. The full ingredient list is listed below in the recipe card.

  • All purpose flour - I only tested these with all purpose flour, but I'm guessing gluten free all purpose flour would work, along with white whole wheat, though the texture may be slightly varied.
  • Brown sugar - I used dark brown sugar, but light works too.
  • Oil - I always use coconut oil in baking, but any kind of oil will work (olive, avocado, etc.)
  • Eggs - I haven't tested these without eggs, but I'm sure you could substitute flax eggs instead. To do so, combine 2 tablespoons flaxseed meal with 5 tablespoons of water.
  • Almond milk - Feel free to use ANY milk you have on hand (my go-to's are almond and oat).

Step-by-step instructions

Step 1: Cook the sweet potato. There are several different ways to cook a sweet potato, but this is my method. Rinse and scrub the sweet potato, then pat it dry. Use a fork to pierce several holes into the sweet potato, then set it on a microwave-safe plate and microwave for 5-6 minutes.

Set it aside and allow time for it to cool, then you can carefully remove the skin and mash it.

cooked sweet potato

Step 2: Combine wet ingredients, then dry. I like to melt the coconut oil first and then wait to add it so that it has time to cool. Warm coconut oil mixed with cold eggs don't mix well! Once the wet ingredients are mixed, add them into the bowl with the mashed sweet potato (I like to use an electric mixer for this part). The dough should be a little sticky but not too sticky.

muffin batter in a bowl

Step 3: Make the crumb topping. Combine flour, brown sugar, cinnamon, and pepitas in a small bowl, then add the cold butter. Use your hands to combine everything until small crumbs form.

Step 4: Divide and bake. Line your muffin tin with muffin liners, then spray each one with nonstick spray. Divide the batter (you'll have to do this in batches because the recipe makes 18 muffins), then add the crumb topping.

Bake the muffins for 20 minutes or until a toothpick comes out clean.

stacked muffins

FAQs and tips

  • Check out my microwave sweet potato recipe if you're looking for extra tips on how to microwave a sweet potato.
  • After you line the muffin tin with muffin liners, make sure to spray each one with nonstick spray so the muffins don't stick to the paper
  • Allow the coconut oil to come to room temperature before adding it in with the eggs; otherwise, it'll solidify.

Do I have to microwave the sweet potato?

Nope! You can roast it in the oven if you prefer. This way takes longer, but it definitely works and you can always roast and mash the sweet potato a day or a few hours ahead of time if you prefer.

Is the crumb topping a "must"?

No. The highlight of all crumb muffins is the crumb topping because adds just a little bit of salty-sweetness to these sweet potato muffins. But, if you want these to be less sweet, simply omit the crumb topping.

Storage

  • Room temperature: Storage muffins in a sealed container on the kitchen counter for up to 2 days.
  • Freezer: If you're not going to eat all of the muffins within 2 days, you can freeze them. Individually wrap them in plastic wrap, then keep them in a freezer-safe bag for up to 2 months.
muffin with a bite taken out of it

More muffin recipes

  • cranberry orange muffins
  • cinnamon pear muffins
  • morning glory muffins
  • almond flour blueberry muffins

If you make this recipe, be sure to leave a comment and star rating below. Thanks!

muffins in a muffin tin

Healthy Sweet Potato Muffins

Sweet potato crumb muffins made with a cooked and mashed sweet potato and topped with a salty-sweet cinnamon pepita crumb topping.
5 from 6 votes
Print Pin Rate
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 18 muffins
Author: Erin

Ingredients

for the muffins:

  • 2 eggs
  • ¼ cup coconut oil melted
  • ¼ cup maple syrup
  • ½ cup almond milk
  • 2 cups all purpose flour
  • ½ cup brown sugar
  • 1 teaspoon baking soda
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 1 ½ teaspoon cinnamon
  • 1 cup sweet potato cooked then mashed*

for the crumb topping:

  • ¼ cup all purpose flour
  • 3 tablespoon brown sugar
  • ½ teaspoon cinnamon
  • 1-2 tablespoon pepitas
  • 2 tablespoon cold butter
  • Pinch of sea salt

Instructions

  • Preheat oven to 350°.
  • Whisk eggs, oil, syrup, and milk together in a bowl.
  • Add flour, sugar, baking soda, baking powder, salt, and cinnamon to that bowl and stir to combine.
  • Last, add the cooked and mashed sweet potato to the bowl and stir to combine. You may want to use an electric mixer to get more of the lumps out, but don't worry if the batter isn't completely smooth.
  • Line a muffin tin with muffin liners and spray them with nonstick spray, then divide the batter evenly.
  • For the crumb topping: combine flour, sugar, cinnamon, and pepitas in a small bowl. Add the butter then use a fork or your hand to mix everything together really well until the butter is no longer in large chunks. Sprinkle crumb mixture evenly over top of muffins, then sprinkle a tiny bit of salt over each muffin.
  • Bake muffins for 20 minutes or until a toothpick comes out clean. Wait a few minutes, then carefully remove muffins and place them on a cooling rack.
  • Enjoy!

Video

Notes

-1 cup mashed sweet potato is about 1 large sweet potato 
*Calories are per muffin and are an estimation 

Nutrition

Calories: 144kcal | Carbohydrates: 25g | Protein: 3g | Fat: 4g | Saturated Fat: 3g | Cholesterol: 18mg | Sodium: 171mg | Potassium: 72mg | Fiber: 1g | Sugar: 11g | Vitamin A: 1075IU | Vitamin C: 1mg | Calcium: 37mg | Iron: 1mg
Did you Make this Recipe? Tag me Today!Leave a comment below and tag @thealmondeater on Instagram!

UPDATE NOTE: This post was originally published in October 2018. It was updated with new text in August 2020.

« Chocolate Sweet Potato Pudding
Brown Butter Brussels Sprouts Salad »

About Erin

Erin is the recipe developer, writer and photographer behind the healthy food blog, The Almond Eater. She's been blogging since 2014 and loves to create food for many different diets, including vegan, gluten free and/or Whole30 recipes.

Reader Interactions

Comments

  1. Catherine Maxey says

    November 18, 2021 at 10:16 pm

    5 stars
    Very good recipe. I used Torani Salted Caramel syrup instead of maple syrup. Substituted banana for the oil. Keeps the calories down. I steamed the sweet potato and then grated it before I mashed it. Weighed about 150 for the cup when mashed.

    Reply
    • Erin says

      November 19, 2021 at 7:45 am

      Thanks for sharing the substitutions you made -- I'm glad the muffins turned out and that you liked them!

      Reply
  2. Tracy says

    March 22, 2020 at 7:29 am

    Hi can i use almond flour or whole wheat ? Trying not to go to the store

    Reply
    • Erin says

      March 22, 2020 at 7:59 am

      Hi! I would use whole wheat because the measurements should be the same. Almond flour is completely different and I'd need to test it to know how much to use.

      Reply
  3. Sara Montague says

    March 26, 2019 at 6:30 pm

    these look and sound amazing.. could it be made gluten free?

    Reply
    • Erin says

      March 27, 2019 at 7:31 am

      Hi! You could try using gluten free all purpose flour, but I haven't tried it myself.

      Reply
  4. Andy Bishop says

    October 27, 2018 at 7:40 am

    5 stars
    Going to bake some this weekend! Cheers for the recipe.

    Reply
  5. Danijela says

    October 20, 2018 at 1:48 am

    Gonna try these, yum!

    Reply
  6. Jess @choosingchia says

    October 19, 2018 at 12:34 pm

    These muffins look awesome Erin! I also used to not like sweet potatoes since I was a kid and always thought I didn't like them...till i tried them again and now they're one of my favourite things to eat/ingredients to use!

    Reply
    • Erin says

      October 21, 2018 at 2:45 pm

      Isn't that funny? Thank goodness both of our tastebuds changed!

      Reply
  7. Hannah says

    October 18, 2018 at 1:35 pm

    Oh gosh, why aren't salty-sweet crumb toppings more of a thing?? GIVE ME ALL THE SALTYSWEET. So excited to try these!

    Reply
  8. Jessica says

    October 16, 2018 at 8:43 am

    5 stars
    I've never imagined that this is possible, Erin! I would love to give this a try. I love sweet potatoes and I'm sure I'm going to love a sweet potato muffin, too!
    Thanks for sharing this unique recipe!
    Cheers,
    Jessica

    Reply
  9. Lynn | The Road to Honey says

    October 16, 2018 at 7:33 am

    Wow! I can believe you've only recently embraced the ol' mighty sweet potato. It's been a staple of mine ever since I can remember. . .but I guess its because I ditched the regular potato years ago given my healthy lifestyle. Loving these fluffy, little beauties as a special breakfast option.

    Reply
    • Erin says

      October 16, 2018 at 9:39 am

      Thanks! I know--I'm so glad I've finally hopped on the sweet potato train.

      Reply

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