These healthy sweet potato muffins will quickly become your new favorite recipe! They are easy to make and can be enjoyed at any time, including as a healthy breakfast, snack, or dessert. Additionally, these sweet potato muffins are packed with fiber, thanks to the sweet potatoes, whole wheat flour, and oatmeal. Dietary fiber is crucial for gut health and can help you feel fuller for longer.
What Makes Sweet Potato Muffins Healthy?
I love baked foods that can multitask. Not only are these muffins soft and fluffy, but they also pack a nutritional punch due to the sweet potatoes.
Sweet potatoes are highly nutritious and are rich in vitamins, minerals, fiber, and antioxidants.
In fact, orange sweet potatoes are among the richest food sources of beta-carotene, a compound that the body can turn into vitamin A. Vitamin A is crucial for a healthy immune system. Beta-carotene also acts as an antioxidant, which may help protect your body from free radical damage.
Plus, sweet potatoes contain both soluble and insoluble fiber, which may support a healthy gut.
Soluble fiber is associated with health benefits, including improved blood sugar levels and lower cholesterol. The reason for this is because soluble fiber absorbs water as it moves through your digestive tract, resulting in the formation of a viscous gel. This gel then blocks the absorption of some dietary fats and carbohydrates (aka sugars) from the gut.
Some types of soluble and insoluble fibers are also broken down by the “good” bacteria in your colon to form substances known as short-chain fatty acids (SCFA). Your “good” gut bacteria use these short-chain fatty acids as a fuel source, which helps keep them healthy.
Additionally, fiber has also been linked to greater feelings of satiety, meaning that it can help you feel fuller for longer.
Finally, the raisins help give these muffins extra sweetness, which allows you to cut back on added sugar. Notice how there is only half a cup of honey for the whole batch of muffins. Healthy but still sweet!
How to Make Sweet Potato Muffins
Have I convinced you to try these muffins yet?
Did I mention that they are easy to make?
To get started, grab two mixing bowls and a muffin tin. You will also need sweet potato puree, which is easy to whip up in your kitchen.
You can also buy canned sweet potato puree at the store to help save time. Be sure to look for brands with no added sugar.
To make the sweet potato puree, start by bringing a saucepan of water to a boil over medium-high heat. Add peeled and diced sweet potatoes and cook until tender, or for about 15 to 20 minutes. Then, remove the pan from the heat, drain, and allow the sweet potatoes to cool to room temperature. Transfer to a food processor and puree until smooth.
I used one large sweet potato to yield one cup of sweet potato puree. However, the yield may differ depending on the size of the sweet potatoes. The good news is that any leftover sweet potato puree can be store in the fridge for up to 7 days or in the freezer for up to 3 months.
Some ideas for leftover sweet potato puree include:
- More of these healthy sweet potato muffins!
- As a base for a soup
- As the addition to a smoothie for extra nutrition and a delicious, creamy texture
- In a dip, such as sweet potato hummus
Note that you will need to cut back on the liquids in the recipe when using flour other than whole wheat. This is because whole wheat absorbs more liquid than different kinds of flour.
There you have it! Easy, healthy sweet potato muffins. I would love to hear from you. What are some other sweet potato recipes that you love?
Healthy Sweet Potato Muffins
- 1 cup old fashioned oats
- 1 cup whole wheat flour
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon salt
- 1/4 teaspoon nutmeg
- 1 cup pureed sweet potato
- 1 large egg
- 1/2 cup honey
- 1/3 cup canola oil
- 1/4 cup milk
- 1 teaspoon vanilla extract
- 1 cup raisins
- 1/2 cup walnuts, chopped (optional)
- Preheat oven to 350° F. Grease muffin tins with a nonstick spray.
- In a large bowl, combine the old fashioned oats, whole wheat flour, baking powder, cinnamon, salt, and nutmeg. Using a spoon, make a well in the center of the dry ingredients.
- In a separate bowl, whisk pureed sweet potato, egg, honey, canola oil, milk, and vanilla extract to blend well.
- Pour the wet ingredients into the well of the dry ingredients and stir until just combined. Fold in raisins.
- Spoon the batter into prepared muffin tins. Top with chopped walnuts if desired. Bake for 20-25 minutes or until a toothpick inserted comes out cleanly.
Sat. Fat (grams)1.06