Gluten Free Fitness

Sweet potato muffins: High protein, gluten free

Recipe by
30 min.
Prep: 10 min. | Cook: 20 min.

My dear neighbor has recently given birth.  As you can imagine, with a newborn in the house she is finding it tough to find time to eat with two hands.  So, I’ve run over a couple batches of food that can be eaten on the run with one hand.  This was one of my concoctions, and it came out more awesome than I ever hoped.

Several weeks ago at the farmers market I saw this lovely tuber.  I wasn’t 100% sure what it was, but it was certainly potato-ish in nature, so I decided to buy a good size one and figure it out.

After a bit of research, I learned that it was a Japanese sweet potato, with reddish-purplish skin and white flesh inside.  I threw it in the crock pot (quartered) to cook while I was cooking a whole chicken in there.  I’m a big fan of maximizing your cooking time.  So here I am with this lovely white fleshed, cooked sweet potato sitting in my fridge, and I am wondering what to do with it.  It seems like it deserves better than the standard cinnamon and eat routine.

I’ve done quite a bit of baking with bean puree instead of flour.  It’s one of my favorite ways to bake.  I figured-why not bake with sweet potato puree?  What’s the worst thing that can happen?  You have a baking flop, so what?  Right?  I headed into the kitchen, pen and pad in hand, to mix and taste and hope I got a muffin like consistency. ‘Cause sometimes, it’s just luck.


  • 2 cups of pureed cooked sweet potato (I used a Japanese purple skin white flesh variety I found at the farmers market, these are a bit more starchy than the regular orange fleshed ones.)
  • ¼ cup of whey protein isolate (protein powder)
  • 2 Tbsp chia seeds (You can use 2 eggs in place of the chia seeds and 1/2 cup of almond milk if you prefer)
  • ½ + 1/3 cup cup vanilla unsweetened almond milk
  • 2 Tbsp blackstrap molasses
  • 2 Tbsp vanilla extract
  • 1 tsp maple extract
  • 2-3 Tbsp of cinnamon (more or less depending how spicy you like them) I used a lot. The top came off 😉 They were still good.
  • ½ tsp pure stevia extract powder (I used NuNaturals) This is powerful stuff!
  • ¼ tsp sea salt
  • 1 tsp baking powder
  • 1 tsp baking soda
  • Optional-“surprise” in the middle of the muffin-piece of white or dark chocolate


  1. Preheat your oven to 350 degrees F and grease muffin tins.
  2. Combine the 2 Tbsp chia with ½ cup almond milk and set aside.
  3. Using a food processor, puree the sweet potato well.
  4. Add in the remaining ingredients, processing as you go to ensure the mixture is well blended.
  5. Add the chia mixture (which may be gel-like, depending on how long it sits) to the processor.  If it’s not gel it will still work.
  6. Taste test to see if the sweetness is good for you and adjust as needed.
  7. Fill muffin tins about ½, add your “surprise” then add additional batter to cover.
  8. Bake approximately 18-20 minutes.

These are not vegan since I used whey protein powder, but you could easily make them so by using hemp, pea, or rice protein.

I’d love to hear if you make these and any modifications you may make.

If you need more info on living a healthier Gluten Free and Fit life, there’s lots of resources on Gluten Free and Fit 101 that can help.  Have at it.


2 Reviews

  1. Emily

    I made these, with minor substitutions, and after 20 minutes they were still batter, but puffed up into muffin shape nicely.. At 30 minutes, they were only about as firm as I’d expect pie filling to be (and thats exactly how they tasted). I ended up taking them out after 50 minutes, and they still need to be eaten with a fork. I made a few tiny subs, but nothing very major:

    I used 3 TBSP of maple syrup instead of molasses/ maple extract and 1 TBSP of honey instead of stevia. I tasted them before cooking and they were delish! I also did the egg option. I believe I followed it just right. Any ideas on what went wrong?

    • Erin

      Hey Emily!
      What kind of sweet potato did you use? If you used the orange kind that is what you usually see, they are considerably less starchy and therefore could need less liquid that the Japanese yam I used. The slight addition of liquid with the maple syrup/honey, if you did use the orange sweet potato, may have been enough to make a difference, I’m guessing. I also use a convection oven.

      I’m glad they tasted good even though they needed to be eaten with a fork! Let me know if you try them again and how you make out. I’m all for delicious experimentation 😉

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