Gluten free Sweet Potato Muffins are perfectly spiced and not too sweet. Packed with goodness and nutrients, they make a delicious, easy breakfast or healthier snack. (optional dairy free)
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Gluten Free Sweet Potato Muffins – A healthy, easy breakfast
What do you eat for breakfast in the morning? I’ve taken to eating Gluten Free Sweet Potato Muffins and they have been a hit.
Breakfast has always been a pretty random affair at GFHQ. Mornings can be pretty hectic and there is little time to spend slaving over a frying pan or making waffle batter. Sometimes there just isn’t enough time to bother at all (which isn’t good). Even a bowl of cereal takes too much time. So, any healthy grab-and-go offerings that we can ‘eat on the run’ are really handy to have available.
These spiced sweet potato breakfast muffins are a perfect start to the day. Healthy, sustaining, full of goodness and absolutely delicious. Best of all, they can be batch baked and frozen… ready to be thrown in the microwave for a few seconds to defrost before you run out the door.
What’s in my healthy gluten free sweet potato muffins?
The Sweet Potato
Given these are sweet potato muffins, we’ll start with the sweet potato. You could prepare it from scratch. But why bother?
I made these gluten free sweet potato muffins with Fullgreen Sweet Potato Vegi Rice. It comes in a long-life pack ready-cooked and ready-riced, so all you need to do is open and add to the batter. So quick and easy to use and takes away any added hassle and mess.
Sweet potato is full of goodness… a great source of fibre and of vitamins and minerals (particularly vitamins B and C and the anti-oxidant beta carotene). It adds natural sweetness and moisture to these breakfast muffins and pairs so well with the other ingredients, it is perfectly hidden. Which means you get to feel really virtuous as you sneak extra healthy veggie goodness into the kids without them knowing
You could make gluten free sweet potato muffins with a bog-standard bag of supermarket gluten free flour (although you may need to add a little more liquid). However, I am of the view that when baking gluten free, getting the flour blend right is crucial to the end result. And I try to avoid standard rice-filled blends where possible, not only because they are nutritionally devoid (and have a potential risk from arsenic levels), but because they leave baked goods with a gritty, dry texture that can be quite unpleasant to eat.
Eating should be pleasurable whether for taste, texture or visual temptation. And when we first became a gluten free household, I developed Gluten Free Alchemist easy to mix-at-home flour blends which provide a better balance. These muffins are made with my Rice-free flour blend (B), which has plenty of protein and fibre-rich flours in the mix (the blend includes sorghum, teff and buckwheat).
Don’t ever be put off by the ‘hassle’ of mixing your own flour blends. It is really simple. And importantly, it also means you have the flexibility to vary or add alternatives into the mix, either if there are particular flours you cannot tolerate (such as corn or buckwheat), or to achieve a different desired end result. If you want to learn more (and maybe even try your own hand at flour-blending), you can find loads of information and guidance on my Flours and Flour-Blending Page.
These healthy breakfast muffins are also extra nutritious however, because they have added ground almonds. Almonds are full of protein, mono-unsaturated fat and vitamin E. But they are also a wonderful addition to gluten free bakes, because they bring moisture and structure. And that means… less crumbly muffins which stay fresh longer.
Fat and sugar for healthier breakfast muffins
Even healthy muffins need a little fat in the mix to make them work. Just a little!
Although I made these gluten free sweet potato muffins with butter (because we can…), they are just as delicious made with a dairy free alternative spread or coconut oil.
They are also lower in added sugar compared to many other muffins, being naturally sweetened by sweet potato. So, for these breakfast muffins, there is a little soft light brown or coconut sugar added. I’ve stuck with less-refined options, which are not only a little better for you, but also provide a richer caramel hit to the bake and enhance the spice.
The spice for sweet potato muffins
These are not just gluten free sweet potato muffins. They are spiced sweet potato muffins… As with carrot cake, the cinnamon and ginger in the mix bring a warmth and aromatic deliciousness to the bake. Of course, if spice is not your thing, then simply leave it out and use a little vanilla extract or even orange extract instead.
The inspiration to create Spiced Gluten Free Sweet Potato Muffins
Back in 2019, I attended the Free From Show in London. While there, the Fullgreen team (in conjunction with the magazine Hip & Healthy) were challenging people to make something using their Sweet Potato Vegi Rice.
Actually, I started by making some delicious healthier Spiced Sweet Potato Baked Doughnuts. The problem was that I only had one six-hole doughnut tin and there was twice as much batter as I needed for 6 doughnuts.
Sure… I could have waited the very short time it took to bake the first batch before refilling the tin with the rest of the batter. But frankly, I’m too impatient. So, I grabbed a muffin tin and some cases and got spooning. Spiced sweet potato muffins it was to be!
It could have been a complete disaster. Not all bake mixes are versatile enough to change shape and still have the desired texture… but this one worked perfectly. And these gluten free sweet potato muffins are just sweet enough without the maple glaze that was added to the doughnuts to make a perfect healthier breakfast bake.
How to eat sweet potato breakfast muffins
These muffins need nothing added. You can eat them ‘naked’ for the quickest (and probably healthiest) option. But sometimes life needs a little decadence, whenever it falls in the day.
Decadence however need not be unhealthy. And my favourite additions to the ‘straight-up’ sweet potato muffin are a little thick or whipped honey, or best of all, a layer of Flat Brew Espresso Coffee Spread. Man, that stuff is good (assuming you like coffee). I have to admit, I have been a little obsessed!
Whatever you add (or don’t), these muffins are a splendid match for that all-important cup of morning coffee or tea. So whether you have time to do breakfast at home, or have made it to the office with them still uneaten (yeah… I challenge you), pull up a chair, grab a cuppa and enjoy…
Made Gluten Free Sweet Potato Muffins?
Don’t forget to let me know if you make gluten free sweet potato muffins. They are so easy and delicious, I hope you do. Leave a comment, contact me direct or tag me on social media (you’ll find my links in the top right corner of the page). #glutenfreealchemist
If you are looking for other yummy gluten free breakfast inspiration, why not check out our Breakfast & Brunch Index? It has over 30 recipes featured in photos to tempt you…
Spiced Gluten Free Sweet Potato Muffins
- 12 hole muffin tin
- paper muffin cases
- Kitchen scales
- measuring spoons
- large mixing bowl
- electric whisk
- mixing spoon/spatula
- wire rack
- clean tea towel
- 160 g gluten free flour blend (preferably rice free) I use GFA rice free flour blend B (see NOTES)
- 80 g ground almonds (almond meal)
- 1½ tsp ground psyllium husk powder or 1 tsp xanthan gum
- pinch fine sea salt
- 1 tsp GF baking powder
- 1 tsp bicarbonate of soda
- 2 tsp ground cinnamon
- 1 tsp ground ginger
- 50 g unsalted butter/dairy free spread/coconut oil butter should be softened; coconut oil should be melted
- 120 g soft light brown sugar or coconut sugar
- 3 large eggs UK large
- 200 g Full Green Sweet Potato Vegi Rice (1 bag) or equivalent weight mashed/riced cooked sweet potato
- 1 tsp vanilla extract
- Prepare a muffin tin ready with medium-sized muffin cases.
- Preheat the oven to 180 C/350 F/Gas 4.
- Weigh and mix together the dry ingredients (flour; almonds; psyllium; salt, baking powder; bicarbonate of soda; spices) and set aside. TIP : weigh into an airtight container and shake vigorously to mix.
- Beat together the butter/spread/melted coconut oil with the brown sugar until light and fluffy.
- Add and beat in the eggs one at a time until well blended and slightly lighter in colour.
- Add the sweet potato and vanilla extract and beat again until well-blended.
- Add the dry ingredients to the wet mix and lightly fold through until evenly blended.
- Spoon the batter into the muffin cases (about two-thirds full) and smooth the tops.
- Bake for 12 to 14 minutes until firm and springy (be careful not to over-bake, or the muffins will become dry).
- Carefully remove from the tray and place on a wire rack to cool completely (cover with a clean cloth whilst cooling)
© 2019-2021 Kate Dowse All Rights Reserved – Do not copy or re-publish this recipe or any part of this recipe on any other blog, on social media or in a publication without the express permission of Gluten Free Alchemist
Gluten Free Sweet Potato Muffins shared with :
- Over The Moon #229 with Marilyn’s Treats and Eclectic Red Barn
- What’s For Dinner #257 with The Lazy Gastronome
Previously shared (2019) with : Cook Blog Share with Curly’s Cooking; Baking Crumbs with Jo’s Kitchen Larder and Apply To Face Blog; Fiesta Friday #285 with Angie; Full Plate Thursday #441 with Miz Helen’s Country Cottage