November 2, 2015 | Home >Popular > Healthy Kids > Best Recipes >Flourless Sweet Potato Blender Muffins
Flourless Sweet Potato Blender Muffins
November 2, 2015 | Home >Popular > Healthy Kids > Best Recipes >Flourless Sweet Potato Blender Muffins

Flourless Sweet Potato Blender Muffins

Flourless Sweet Potato Blender Muffins. A muffin where the #1 ingredient is a veggie!?! Yes Please! These Sweet Potato Blender Muffins are made with NO flour, NO oil, and NO refined sugar. Just 5 minutes prep time makes this an easy, healthy breakfast recipe! www.superhealthykids.com

Morning time is hectic at my house. I’m not one of those super organized moms who has everything needed for the day lined up neatly, ready to go the night before. No, we’re grabbing school papers as we run out the door around here.  Blender muffins have revolutionized our mornings.  That sounds pretty dramatic, doesn’t it? It’s totally true. Flourless Sweet Potato Blender Muffins. A muffin where the #1 ingredient is a veggie!?! Yes Please! These Sweet Potato Blender Muffins are made with NO flour, NO oil, and NO refined sugar. Just 5 minutes prep time makes this an easy, healthy breakfast recipe! www.superhealthykids.com

Before I discovered blender muffins, I’d never have time to make muffins on a school morning.  Sure, I’m up early enough, but I have 100 other things to do and don’t have the time to prep muffins.  But blender muffins?  Five minutes to prep, tops.  You simply put the ingredients in the blender, blend, and pour into the muffin tin.  So easy! If needed, you can even eat these in the car.  

I make this recipe for customizable 5-ingredient blender muffins at least once per week.  It’s my go-to weekday muffin recipe and my kids always gobble them up.  Today I’m bringing you my new favorite version of the blender muffin.  A blender muffin with a vegetable!  I’m all about starting our day on a healthy note, and it doesn’t get much better than having a vegetable with your breakfast. Flourless Sweet Potato Blender Muffins. A muffin where the #1 ingredient is a veggie!?! Yes Please! These Sweet Potato Blender Muffins are made with NO flour, NO oil, and NO refined sugar. Just 5 minutes prep time makes this an easy, healthy breakfast recipe! www.superhealthykids.com

These Sweet Potato Blender Muffins are made with no flour, no oil, and no refined sugar. I was skeptical about making a muffin with no flour, but it works! You’ll notice the texture isn’t exactly like that of a regular muffin, but it still has a light crumb that is very muffin-like. Flourless Sweet Potato Blender Muffins. A muffin where the #1 ingredient is a veggie!?! Yes Please! These Sweet Potato Blender Muffins are made with NO flour, NO oil, and NO refined sugar. Just 5 minutes prep time makes this an easy, healthy breakfast recipe! www.superhealthykids.com

You’ll also notice that without flour, they don’t rise as high as traditional muffins.  Don’t let that stop you from trying these. I love having my kids start their day with a muffin where the number #1 ingredient is a vegetable instead of flour.  

I’m the only person in my family of four that likes sweet potato, but everyone loved these.  They have a lovely spiced flavor that is perfect for fall. If your family is reluctant to eat sweet potatoes, this is a great way to get them to eat this super food. 

And now your busy mornings have time for muffins!FOOD - Flourless Sweet Potato Blender Muffins. A muffin where the #1 ingredient is a veggie!?! Yes Please! These Sweet Potato Blender Muffins are made with NO flour, NO oil, and NO refined sugar. Just 5 minutes prep time makes this an easy, healthy breakfast recipe! www.superhealthykids.com Maryea is the mama behind the healthy lifestyle blog Happy Healthy Mama, where she shares simple, real food recipes and inspiration for raising healthy kids in a natural home.

Flourless Sweet Potato Blender Muffins

Serves: 12
Prep Time: 1 h
Cook Time: 20 m
  • Nutrition per serving   % daily value
  • Calories: 151 8%
  • Fat: 8 g 12%
  • Carb: 16 g 5%
  • Fiber: 2 g 8%
  • Protein: 4 g 8%
  • Sugar: 9 g

Ingredients

  • 1 medium – sweet potato
  • 2 medium – banana
  • 2 large – egg
  • 2/3 cup – almond butter
  • 6 tablespoon – maple syrup, pure
  • 1 1/2 teaspoon – cinnamon
  • 3/4 teaspoon – ginger, ground
  • 1/2 teaspoon – allspice
  • 1/4 teaspoon – nutmeg
  • 2 teaspoon – baking powder

Directions

  1. Preheat the oven to 350°F. Grease a muffin tin.
  2. Bake sweet potato until tender (about an hour) and allow to cool, or use leftovers if you have them on hand.
  3. Place 3/4 cup mashed sweet potato along with all the remaining ingredients (except the baking powder) in a blender. (Make sure you measure the sweet potato as the texture will change if you add a different amount.) Blend on high until smooth.
  4. Add the baking powder and blend on low until just combined.
  5. Pour the batter into the muffin tin, filling each cup 3/4 of the way full.
  6. Bake in preheated oven for 18-20 minutes until a toothpick inserted in the center of a muffin comes out clean.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 151 8%
  • Fat: 8 g 12%
  • Carb: 16 g 5%
  • Fiber: 2 g 8%
  • Protein: 4 g 8%
  • Sugar: 9 g
written by
Maryea

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Comments(39)
Shannon says:

Could you use honey instead of maple syrup?

Maryea says:

Yes, honey should work fine.

Megan J says:

These sound delish! I noticed maple syrup is listed twice though. Is that correct?

Maryea says:

Yes. The correct amount is 2 tablespoons + 1 1/2 teaspoons.

Heidi says:

The recipe above calls for 1/4 cup + 1/8 cup maple syrup. That is the equivalent of 6 tablespoons. Might be worth updating the recipe….

Heidi- we use an ingredient database so shopping lists, and nutrition data can be calculated for our member site- It made more sense to use cups here, so we had to use the measurement in cups, closest to 6 tablespoons.

Shannon says:

What could you use as a substitute for almond butter since schools are nut-free?

Maryea says:

You can use sunflower seed butter or soy nut butter.

Emily says:

Is there something I could substitute for bananas for those with an allergy? Maybe applesauce?

Maryea says:

I have not tried using applesauce in this particular recipe, but have had good luck using it in place of bananas in other blender recipes. I hope it works for you!

Michelle says:

Can these be frozen?

Veronica Duchenne says:

Yes these can be frozen. I freeze them and then I take out the night before and they are perfect in the morning. They have a great texture, soft and lots of flavor. This is a recipe to keep!

Samantha says:

The recipe says it calls for 1/4 cup pure maple syrup and 1/8 cup pure maple syrup. Which is it? Or is it both?

It’s both- it’s supposed to be written: 1/4 cup plus 2 tablespoons, but our ingredient database didn’t offer tablespoons for the syrup.

Marcy says:

Do these work using an egg substitute like flax or chia “egg”?

Kelli Connelly says:

I’m wondering the same thing. I have a child allergic to Eggs.

Dawn says:

what is the correct amount for honey? i tried these and looked nothing like the picture. had consistency of pumpkin pie and sunk in the middle. Epic failure!

Did you use Honey Dawn? Or maple syrup?

Emily says:

Could natura PB be used instead of almond butter?

Alicia says:

Can these be frozen? And can you just use regular butter? Thanks

Shauna says:

I tried making these. They didn’t turn out at all. The middle had the consistency of a scrambled egg. They stuck to the pan, I could only retrieve half the muffin. They didnot rise as shown in the picture. Good flavor though.

Heidy says:

Yum! These are definitely a different texture than typical muffins. They almost remind me of mini pumpkin pies but not quite that wet or dense. My 3 yr old and I just ate several out of the oven. Thanks!

Nicole says:

Can these be done with squash ??

JKlett says:

Sunken in middle. Consistency of pumpkin pie; not that of a muffin. Major disappointment, but yes good flavor. Sadly, due to the consistency, my daughter probably won’t eat them.

Melissa says:

I made these and they were way too soft in the middle. The outside was browned like a muffin, inside mushy. Increasing the cook time did not help at all. Next time I would add more dry ingredients like rolled oats.

Amber says:

I also had mine sink in the middle. I was glad to read that I wasn’t the only one. They smell and taste amazing. I think I will try them with some oat flour in them to bulk them up and see if that helps.

Anne Huber says:

Mine really stuck to the pan. I put them back in the oven and that helped a bit. Glad to try them, but probably wouldn’t make again. The difficulty getting them out of the pan made them kinda high maintenance. The flavor is good though!

Jenna says:

These were fabulous!! Followed the recipe spot on and they turned out perfect! Definitely a little more dense than a muffin but I love them. They taste so good and have a lovely fall spice feel. My son gobbled them right up.

Nic says:

Can these be frozen? How long do they last and how should they be stored please?

Cindy Lewis says:

Just have to chime in here reading all these negative comments.. These are my FAVORITE breakfast muffins. Talk about easy! And my first time making them the middle was too gooey also. But I didn’t give up because the flavor was so awesome. **Make sure to measure the sweet potatoe as instructed** and experiment w different nut butters. Not all almond butters are created equal;) The best I’ve found is Barney Butter Almond butter. The last time I made them my 7 year old (very picky) daughter said “Mom these get better every time!”. And as far as them sticking I too had that problem until I bought liners. Keep trying!! They are worth it!

Dawn says:

Can you substitute canned pumpkin for sweet potato?

Jessica says:

These are amazing! I had to make a second batch because my kids ate the whole first batch in less than a day! Following the measurements is crucial, even one scoop over the 3/4 cup sweet potatoes can be a goopy mess. As long as you follow exactly they turn out super delicious and I highly recommend!

Tiffany Mirphu says:

How much canned sweet potato purée would you recommend in place of one sweet potato?

Amy says:

My twin 16 months olds loved these. Subbes natural peanut butter for almond butter bc that’s what I had on hand and it worked great. My husband texted me at work telling me how the boys “gobbled” their muffins. 🙂 Thank you!

Amy says:

Making my third batch in two weeks now. 🙂

Tracy says:

These turned out well, the whole family seemed to like them, including me-the pickiest eater of the bunch! I have a can of pumpkin, could I substitute with that next time? Would it still call for 3/4 c.?

Shalini says:

Your recipe sounds good and I’ll definitely try it. But.. sweet potato isn’t a vegetable. It’s a root crop 🙂

melissa says:

how much canned pumpkin do you think i should use instead of a medium sweet potato?

Mary says:

Can you substitute more sweet potato in place of the banana?

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