Flourless Sweet Potato Muffins

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These flourless sweet potato muffins are soft and delicious, dairy and gluten-free they can be made with no or very little added sugar, perfect for kids and baby-led weaning.

A tower of three sweet potato muffins.

Why This Recipe Works

  • Loaded with fruit and veggies
  • Basic ingredients and simple recipe
  • Flourless, gluten-free and dairy-free
  • Great for baby-led-weaning as well

Ingredients you will need

To make my flourless sweet potato muffins you will need sweet potato (kūmara is what I call it in New Zealand, and banana. I use ground almonds as an alternative to flour. The remaining ingredients are pantry basics, eggs, oil, baking powder, cinnamon, and vanilla essence. These muffins can be sweetened further with optional maple syrup.

The ingredients to make sweet potato muffins laid out on a counter top with text overlay.

Ingredient Notes and Substitutes

  • Ground almonds: You can use either ground almond or almond meal. This recipe will also work with coconut flour but the flavour of the final muffin will be quite different.
  • Maple syrup: The maple syrup is optional, when my children were very small they were quite happy to eat these muffins with no additional sweetness, as they've got older and been exposed to more foods, they now prefer these with a little maple syrup. You can also use honey as a sweetener.
  • Kūmara/Sweet Potato: For this muffin recipe, I find orange or gold kūmara the best, the purple-skinned and red-skinned kūmara are too starchy.
  • Oil: I like to use a mild flavoured olive oil in this recipe, any mild flavoured oil will be fine, or you can substitute the oil for melted butter which works well too.

I am an ambassador for Countdown supermarket, they support my blog by providing ingredients for recipe creation and testing. I used almond meal and cinnamon from their range in this recipe.


Step by step instructions

Below are illustrated step-by-step instructions to make sweet potato muffins, if you prefer just the written instructions then head straight to the printable recipe card below.

Step one: Preheat your oven to 180 degrees Celsius (360 F).

Step two: In a large bowl mash the cooked sweet potato and banana

A glass mixing bowl filled with mashed sweet potato and banana.

Tip: I like to use roasted sweet potato, to do this I just pop a whole sweet potato in the oven when I'm cooking other things and bake until soft, then I can scoop out the soft roasted flesh. To bake a whole sweet potato I have my oven at 180 degrees celsius and bake for an hour or until the flesh is soft.

A sweet potato in an oven proof dish, a womans hand piercing the skin with a sharp knife.
Hands removing the soft cooked flesh of a sweet potato

Step three: Add eggs, oil, vanilla, and optional maple syrup, mix well. I use a whisk at this stage.

A glass mixing bowl filled with wet ingredients being whisked together.

Step four: Add the remaining dry ingredients (almonds, baking powder, cinnamon), fold in with a wooden spoon.

Sweet potato muffin batter being folded together with a spatula.

Step five: Grease muffin trays (I use a spray of oil) in a silicone muffin tray. This recipe will make 12 standard-sized muffins and approx 25-30 mini muffins

Step six: Portion mix into muffin tray.

A scoop of sweet potato muffin batter being spooned into a red silicone muffin tray.

Step seven: Bake at 180 degrees Celsius (this is approximately 360) Fahrenheit) for 20-25 minutes, if you have made mini muffins the cook time will be less, I would check mini muffins after 10-15 minutes. The cooked muffins should bounce back when pressed in the middle.

Cooked sweet potato muffins in a cream muffin tray draped with a blue striped cloth.

Top Tips

Here is how you can make this flourless sweet potato recipe perfectly every time!

  • My top tip for this recipe is to pop a whole sweet potato in the oven the next time you are cooking, you can roast it with the skin on, on then it is easy to scoop out the flesh.
  • Sweetness, I used to make this muffin recipe for my children when they were young as a baby-led weaning recipe, and they devoured it! They are now older and are at school, they still love these muffins but do need a little maple syrup in the mix to up the yum factor.

FAQs

How long do you bake sweet potatoes?

To bake a whole sweet potato I have my oven at 180 degrees celsius and bake for an hour or until the flesh is soft.

Can you freeze sweet potato muffins?

Yes, either wrap the muffins well in cling wrap or pack them into an airtight container and freeze the muffins for up to 3 months.

How to store sweet potato muffins?

I store sweet potato muffins in an airtight container on my bench for up to 3 days.

Muffins are so popular with children! On my site, I have a few popular recipes that could be worth checking out too. They are all low in sugar or have no added sugar and they all include fruit and or vegetables!

Baby Led Weaning Muffins Apple Banana Carrot,  although they are called BLW they are perfect for toddlers and kids' lunchboxes too! Banana and Blueberry is a tried and true muffin combination, this version has no added sugar.

If you need a vegan recipe, then my pumpkin chocolate chip muffins might be just perfect.

For another wheat-free option, these blueberry banana pancake muffins are protein-packed too! Carrot Muffins are my latest addition to my no added sugar muffin recipe repertoire!

Becuase of the popularity of my low sugar muffins recipes you can now find them all in one place, right here!

For lunchboxes, my oatmeal muffins are just the ticket, and my no-fail blueberry muffins are a great simple baking recipe.

A tower of three sweet potato muffins.

If you made my flourless sweet potato muffins or any other recipes on the blog please :

  • leave me a comment and a star rating below to let me know how you got on, I love hearing from you.
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A tower of three sweet potato muffins.

Flourless Sweet Potato Mufiins

These flourless sweet potato muffins made with almond flour are delicious, gluten and dairy-free and low in added sugar.
Print Pin Rate
Course: Baking
Cuisine: New Zealand
Keyword: sweet potato muffins, flourless muffins, almond flour muffins, kumara muffins, sweet potato banana muffins.
Servings: 12 Muffins
Calories: 161kcal
Author: My Kids Lick The Bowl

RATE THIS RECIPE

4.45 from 161 votes

Ingredients

  • 250 g Sweet potato (cooked) approximately 1 cup cooked flesh
  • 100 g banana 1 medium
  • 2 Eggs
  • 60 ml oil ¼ cup. A mild flavoured oil, light olive oil, coconut oil.
  • 170 g ground almonds 2 cups
  • 2 teaspoon baking powder
  • 1 teaspoons cinnamon
  • 1 teaspoons vanilla
  • 3 Tablespoon Maple syrup optional

Instructions

  • Preheat your oven to 180 degrees celsius (360 F).
  • In a large bowl mash the cooked sweet potato and banana
  • Add eggs, oil, vanilla and optional maple syrup, mix well. I use a whisk at this stage.
  • Add the remaining dry ingredients (almonds, baking powder, cinnamon), fold in with a wooden spoon.
  • Grease muffin trays (I use a spray of oil) in a silicone muffin tray. This recipe will make 12 standard sized muffins and approx 25-30 mini muffins
  • Portion mix into muffin tray.
  • Bake at 180 degrees Celsius (this is approximately 360) Fahrenheit) for 20-25 minutes, if you have made mini muffins the cook time will be less, I would check mini muffins after 10-15 minutes. The muffins will be cooked when they spring back when pressed in the centre.

Notes

Ingredient Substitutions and Notes

  • Ground almonds: You can use either ground almond or almond meal. This recipe will also work with coconut flour but the flavour of the final muffin will be quite different.
  • Maple syrup: The maple syrup is optional, when my children were very small they were quite happy to eat these muffins with no additional sweetness, as they've got older and been exposed to more foods, they now prefer these with a little maple syrup. You can also use honey as a sweetener.
  • Kumara/Sweet Potato: For this muffin recipe, I find orange or gold kumara the best, the purple-skinned and red-skinned kumara are too starchy.
  • Oil: I like to use a mild flavoured olive oil in this recipe, any mild flavoured oil will be fine, or you can substitute the oil for melted butter which works well too.

Tips

  • My top tip for this recipe is to pop a whole sweet potato in the oven the next time you are cooking, you can roast it with the skin on, on then it is easy to scoop out the flesh. To bake a whole sweet potato I have my oven at 180 degrees celsius and bake for an hour or until the flesh is soft.
  • Sweetness, I used to make this muffin recipe for my children when they were young as a baby-led weaning recipe, and they devoured it! They are now older and are at school, they still love these muffins but do need a little maple syrup in the mix to up the yum factor.
  • I store these sweet potato muffins in an airtight container on my bench for up to 3 days.
  • You can freeze these muffins, either wrap the muffins well in cling wrap or pack them into an airtight container and freeze the muffins for up to 3 months.
 

Nutrition

Serving: 1muffin | Calories: 161kcal | Carbohydrates: 9g | Protein: 4g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 27mg | Sodium: 22mg | Potassium: 111mg | Fiber: 2g | Sugar: 2g | Vitamin A: 3001IU | Vitamin C: 1mg | Calcium: 42mg | Iron: 1mg

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Quick Start Guide To BLW

Baby led weaning doesn’t need to be complicated, grab my quick start guide to begin your little ones food journey.

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10 Comments

  1. The ingredient list doesn't state baking powder but it says to add it in the directions?
    I'm leaving it out as I don't know how much I might add, so we'll see how it turns out

    1. I'm sorry i havent made this recipe without egg.. I do have a pumpkin muffin on my website that is Egg-free and you can use sweet potato instead of the pumpkin.

  2. 5 stars
    Made a double batch - freezing 1/2. Thank you for a yummy recipe! I doubled the cinnamon and used 1/2 coconut oil, 1/2 avocado oil. My 3 year old ate one as dessert so I consider it a success 😀

    For the person who couldn’t use eggs - I would think a flax egg would work well in this recipe

  3. 5 stars
    I made these for my 10 month old twins. So so quick and easy and they turned out perfectly. They each had one alongside their dinner tonight and devoured them. The texture was really great - nice and moist and easy for them to bite / chew / swallow!