These savory sweet potato muffins are a wholesome twist on everyday snacking and meal prep.
Made with oat flour, heart-healthy olive oil, and fiber-rich sweet potatoes, they’re naturally gluten-free, high in protein, and low in saturated fat.
Each muffin is soft, satisfying, and full of nourishing ingredients that keep you energized.
Perfect for busy mornings, quick lunches, or freezer-friendly meal prep, they’re a simple yet flavorful option for everyday cooking.
Savory Sweet Potato Muffins
Equipment
- 1 standard 12-cup muffin tray
- 8 muffin liners/cases
- 1 blender or food processor
- 2 mixing bowls
- 1 spoon or spatula
Ingredients
- 2 cups 180 g rolled oats
- 2 teaspoons baking powder
- ½ teaspoon fine salt
- 1 cup 240 g baked sweet potato flesh, mashed
- 2 large eggs
- ½ cup 120 ml / 110 g extra virgin olive oil
- 2 scallions spring onions, finely chopped
- ¼ cup flat-leaf parsley finely chopped (optional)
Instructions
- Prepare the Oven and Pan: Begin by setting your oven to 180°C / 350°F (or 160°C if using a fan-forced oven). Preheating ensures the muffins start baking immediately and rise properly. While the oven is heating, line a standard muffin tray with 8 paper liners. If you don’t have liners, you can lightly grease the muffin cups with a thin layer of olive oil to prevent sticking.
- Create the Oat Flour Base: Place the rolled oats, baking powder, and salt into a blender or food processor. Pulse until the oats transform into a fine, flour-like consistency. This step is key, as blending the oats not only gives the muffins a tender texture but also makes them naturally gluten-free. Set the oat flour mixture aside once it reaches a smooth, powdery consistency.
- Combine the Wet Ingredients: In a large mixing bowl, add the mashed sweet potato, eggs, and olive oil. Use a spoon, whisk, or spatula to beat the mixture together until it becomes smooth and well-blended. The sweet potato acts as the main binder here, adding natural sweetness, moisture, and extra fiber. Make sure no large chunks of sweet potato remain, as this can affect the texture of the muffins.
- Incorporate the Flavor Boosters: Stir in the finely chopped scallions (spring onions) and parsley, if you’re using it. These fresh ingredients add depth of flavor, balancing the natural sweetness of the potato with savory, herbaceous notes. Mix gently so the greens are evenly distributed without overworking the batter.
- Bring the Dry and Wet Together: Now it’s time to bring everything into one bowl. Add the blended oat flour mixture into the sweet potato mixture. Using a spatula or large spoon, fold the ingredients together slowly. Be careful not to overmix; stop as soon as there are no visible streaks of flour. Overmixing can lead to dense muffins instead of light, tender ones. The batter should be thick but scoopable.
- Fill the Muffin Cases: Spoon the batter evenly into the prepared muffin liners, filling each about three-quarters full. This allows room for the muffins to rise while baking without overflowing. If desired, smooth the tops with the back of the spoon for a neater finish.
- Bake to Golden Perfection: Place the tray on the center rack of your preheated oven and bake for 35 minutes, or until the muffins are lightly golden on top and firm to the touch. To check for doneness, insert a toothpick into the center of one muffin—if it comes out clean or with only a few moist crumbs, they are ready.
- Cool Before Serving: Once baked, carefully remove the tray from the oven and let the muffins sit in the pan for about 5 minutes. This allows them to firm up slightly, making them easier to handle. Transfer the muffins to a wire rack and let them cool completely before storing. They can be enjoyed warm, at room temperature, or even chilled from the fridge.
Notes
- You’ll need about 500 g (1.1 pounds) of raw sweet potatoes to yield 240 g of cooked, mashed flesh. Cooking a little extra ensures you don’t run short.
- Sweet potatoes can be baked, steamed, or microwaved—choose whichever method works best for your schedule. Baking brings out natural sweetness, while steaming gives a softer texture.
- Fresh parsley is optional but adds a refreshing herbal note that pairs beautifully with the earthy sweetness of the potatoes.
- These muffins are naturally gluten-free thanks to the oat flour, but be sure to use certified gluten-free oats if you’re sensitive or cooking for someone with celiac disease.
- Muffins freeze well, making them a great meal-prep option for busy weeks.
Chef’s Secrets for Perfect Muffins
The secret to achieving light, fluffy muffins lies in how you blend and mix the ingredients.
Processing the oats into a fine flour is essential—if the oats are left too coarse, the muffins will turn out dense and heavy.
Another key step is to fold the wet and dry ingredients together gently.
Overmixing activates too much starch from the oats, which can toughen the texture.
Equally important is the sweet potato preparation.
Make sure it is mashed until smooth with no large lumps, as this ensures even moisture throughout the batter.
For the best flavor, roast the sweet potatoes rather than steaming or microwaving them—the caramelization enhances their natural sweetness, balancing the savory flavors from the scallions and parsley.
Finally, don’t rush the cooling process; allowing the muffins to rest after baking helps them set and prevents crumbling when removed from the tray.
Serving Suggestions for Every Occasion
These muffins are versatile and fit beautifully into different meals of the day.
For a quick breakfast, pair one with Greek yogurt and fresh fruit for a balanced meal rich in protein and fiber.
At lunch, they work wonderfully as a side to soups, especially tomato, pumpkin, or lentil-based varieties.
They also make a wholesome snack on their own—simply reheat and enjoy with a drizzle of olive oil or a slice of avocado.
For gatherings or picnics, these muffins shine as a healthier alternative to bread rolls.
You can also dress them up with toppings like cream cheese, hummus, or even a fried egg for a more substantial bite.
Their savory, earthy flavor makes them adaptable to many cuisines, meaning you can serve them alongside Mediterranean mezze, hearty stews, or fresh salads.
Storage Tips for Freshness and Flavor
To keep your muffins tasting fresh, allow them to cool completely before storing.
Place them in an airtight container and refrigerate for up to 3 days.
The fridge helps maintain their texture and prevents spoilage, especially since they’re made with moist ingredients like sweet potatoes and olive oil.
If you want to prepare a larger batch, these muffins freeze exceptionally well.
Simply wrap each muffin in parchment paper or store them in a freezer-safe bag or container.
They will keep for up to 2 months.
When ready to enjoy, reheat directly from frozen in the oven at a low temperature until warmed through, or microwave in short intervals.
This makes them perfect for meal prepping and ensuring you always have a healthy option on hand.
Frequently Asked Questions
1. Can I use regular flour instead of oats?
Yes, you can substitute all-purpose flour, but the muffins won’t be gluten-free and may have a denser texture. Oats add fiber and a nutty flavor that makes these muffins unique.
2. How do I know when the muffins are done?
Check by inserting a toothpick into the center of one muffin. If it comes out clean or with a few moist crumbs, they are ready. The tops should also look lightly golden and feel firm to the touch.
3. Can I make these muffins vegan?
Yes! Replace the eggs with flax eggs (1 tablespoon ground flaxseed + 3 tablespoons water per egg). The texture may be slightly denser, but they will still hold together well and taste delicious.
4. Which herbs work best as a substitute for parsley?
Fresh cilantro, dill, or chives are excellent alternatives if you don’t have parsley. Each will bring its own unique flavor—cilantro adds brightness, dill a subtle tang, and chives a mild oniony note.
5. Can I make mini muffins instead of full-sized ones?
Absolutely. Use a mini muffin tin and adjust the baking time to about 18–20 minutes, checking early to avoid overbaking. Mini muffins are perfect for snacks, kids’ lunchboxes, or party platters.
