Savory Sweet Potato Muffins
Soft, savory, and nutrient-packed, these sweet potato muffins are a healthy grab-and-go option for breakfast, lunch, or snacks. They’re made with oat flour, protein-rich eggs, and heart-healthy olive oil for a nourishing bite that’s naturally gluten-free and freezer-friendly.
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.
