Next up with a muffin recipe in our March Muffin Madness series is Tessa, also known via her blog as Tessa, The Domestic Diva. Tessa is sharing Paleo Sweet Potato Muffins.
Paleo Sweet Potato Muffins from Tessa, The Domestic Diva
Tessa focuses on making family foods as healthy as possible. She says that real food is her obsession. She has learned to cook without the major allergens and adapt to other special dietary needs, so she says there’s something for everyone on her blog: recipes that are gluten free, casein free, vegan, paleo, sugar free, and more. Even better, Tessa is “always willing to help you tweak things to YOUR tastes and dietary needs!”
Enjoy today’s recipe in our series—with Tessa’s helpful baking guidance—and see the whole line-up of bloggers, blogs, and muffin recipes here.
Tessa’s Favorite Ingredients for Paleo, Vegan, and Nut-Free Baking and the “Why” on Roasted Sweet Potatoes
Tessa’s Paleo Sweet Potato Muffins are grain free, paleo, and vegan. Those three don’t often go together. (Stacy and Matt of Real Everything—formerly Paleo Parents—also emphasized that fact when they shared the grain-free, paleo, and vegan status of their Chunky Monkey Muffins earlier in our series.)
As Tessa points out, while eggs are often the key to successful grain-free baking because they add needed structure, the problem is that “lots of people with compromised guts can’t do eggs OR nuts OR grains!” She adds that there are some special ingredients that she uses to create paleo, egg-free, and nut-free recipes. The following ingredients are her favorites for creating recipes like her Paleo Sweet Potato Muffins, which she says are “soft with a denser crumb; feels like a meal in the mouth!”
~ Coconut Butter (use her directions to make your own if you’d prefer)
~ Whole Psyllium Husks (they help with binding egg-free baked goods)
~ Coconut Flour (which she describes as grain free, nut free, and a great flour to cook with, but notes that it’s totally unique in its behavior).
Finally, she emphasizes that roasted sweet potatoes should be used in this recipe. Why roasted sweet potatoes? Tessa explains:
“Nothing compares to a roasted sweet potato….not boiled, not blanched, not steamed! Roasting brings out the maximum sweetness which is why this recipe can use so little sweetener. Will any mashed squash or sweet potato work? Sure…but know it WILL change the end flavor, and you may need to add additional sweetener in the form of stevia or palm sugar to make it good!
TO ROAST YOUR SWEET POTATOES: Simply scrub your sweet potato clean, prick all over with a fork, and bake in 350 degree oven for about an hour until some of the sugars are seeping out of the holes! It should be uber soft and deflated looking when it comes out of the oven and deflates! I make multiple potatoes at once and use them in smoothies or other treats (pureed with coconut milk…swoon!)” (Update from Shirley: I also LOVE this method from Chocolate-Covered Katie! Her three tricks for the best sweet potatoes really work!)
Tessa’s Paleo Sweet Potato Muffins Recipe
Gluten-Free Sweet Potato Muffins (Paleo and Vegan)
These gluten-free sweet potato muffins also happen to be paleo, vegan, and nut-free but they lack for nothing when it comes to deliciousness! Check out Tessa's "pro tip" to learn how these muffins get their amazing flavor.
Ingredients
- ½ cup ROASTED sweet potato (see notes)
- ¼ cup dates (about 5 medjool dates, or abut 2.5 ounces)
- ¼ cup non-dairy milk of choice (I use coconut milk)
- ¼ cup coconut butter
- 3 tablespoons coconut oil, softened
- 2 tablespoons palm sugar
- 2 tablespoons psyllium husks
- 2 teaspoons vanilla extract
- 6 tablespoons coconut flour
- 1½ teaspoon baking powder (grain free)
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- ⅛ teaspoon sea salt
- Add-in options: orange zest, chocolate chips, cranberries, raisins, toasted nuts.
Instructions
- Preheat oven to 350F degrees.
- Place the dates, milk, coconut butter, and coconut oil in a pan and simmer gently a couple of minutes to soften the dates.
- Add the date mixture and sweet potato to the bowl of a food processor and puree until smooth.
- Add in the remaining ingredients and pulse until well mixed. Batter will be very thick.
- Use your hands to grab a golf ball size piece of dough, and roll gently in your hands to form a ball.
- Place the balls into a greased mini muffin tin.
- Bake for 18 minutes, or until a toothpick inserted in the middle comes out clean.
- These will keep for several days on the counter in an airtight container.
Notes
TO ROAST YOUR SWEET POTATOES: Simply scrub your sweet potato clean, prick all over with a fork, and bake in 350F-degree oven for about an hour until some of the sugars are seeping out of the holes! It should be uber soft and deflated-looking when it comes out of the oven! I make multiple potatoes at once and use them in smoothies or other treats (pureed with coconut milk…swoon!) (Shirley here: I also like these sweet potato baking tips from Chocolate-Covered Katie.)
Originally published March 3, 2014; updated November 15, 2022.
Tessa@tessadomesticdiva says
Thanks again Shirley for a chance to share!
Tori says
Interesting I wonder if they taste like pumpkin.
Cheryl Harris says
oh wow, these look awesome. I’ve never used psyllium husks but this may motivate me to go get some!
Susan says
These look yummy-and sound perfect to combat the sub zero temps outdoors!
jacqlin cannon says
These look like a yummy option for our whole 30 plan. Thanks for sharing!
Cassidy @ Cassidy's Craveable Creations says
These look great! I’m really amazed at the grain free recipes that are also egg free!!!
-Cassidy
Chrystal in Canada says
sounds great. thanks for the nut-free recipe! in my end of the world almond flour is so pricey and a lot of paleo recipes demand it 🙂
Sharon says
I love Shirley’s sweet potato biscuits and will try these next time I have leftover roasted sweet potato
julie says
I have never heard of psyllium husks-(thanks for including a link)I am definitely keeping this recipe!
Janis S says
Interesting recipe – I’ve never used sweet potatoes like this!
Bonnie says
These look awesome and so nutritious!
Laureen says
My son loves sweet potatoes… I’d like to try this with dark chocolate chunks and sea salt. Looks really interesting!
Jacqui says
The sweet potato muffins look delicious! I’m glad you included the note about the importance of roasting the sweet potatoes. I’ll admit I’m a shortcut cook – I probably would have thrown the potato in the microwave. I also like the addition of coconut butter – it’s my new favorite treat 🙂
Janet G says
Well there goes my weekend 😉
I said I’d make some muffins if I found a great recipe, they’re a hit and more have been requested =)
Tessa@tessadomesticdiva says
Love to hear it Janet! I am scheduled for a batch tomorrow! Thank you!
Bri says
I’m always a fan I using veggies in muffins. Plus dates?! Yum!
Lindsay Ham says
I can never eat enough food that deals with sweet potatoes! These just sound so great! Good thing I have more than enough sweet potatoes floating around my kitchen!
Sarah says
Yum, they look delish!
Jamie Smith says
Gonna make this weekend….
Sheila S says
I love roasted sweet potatoes-I need to try these!
Lorri T says
Yum!
Kristen says
Mmm… sweet potato. 🙂
Karen says
I have fallen in love with sweet potatos this year. Can’t wait to try these.
Amanda (amethystjean) says
I just made double chocolate pumpkin muffins, so these are an obvious choice for me. The pumpkin made the others thick, moist and fudgy as I imagine the sweet potato will too.
Tessa@tessadomesticdiva says
Funny Amanda…I just posted a double chocolate paleo egg free muffin this last week too! Which recipe did you use?
Linda S says
These sound great, although I’ve never tried psyllium husks before & am wondering if they are absolutely necessary in the recipe, as there seems to be adequate fiber already? Will have to try these!
Tessa@tessadomesticdiva says
The psyllium husks are for binding Linda, so yes, they are necessary. I bet an egg could work, and another reader tried with chia seed meal with success too!
Emily says
I love using sweet potato in baked goods! These sound awesome!
mysweetiepiepie says
I’m going to make these for the hubby, I know he’d love them.
Venessa F. says
I love sweet potatoes. Thanks for the awesome recipe!
insiya says
Pretty interesting! I have heard of sweet potatoes in smoothies but muffins, first time.
Carina says
These sound yummy, I love sweet potatoes!
Jeanne says
Yea! It’s so hard to find a recipe without eggs that has coconut flour. I will try them as soon as I finish my detox (no dates right now).
Elise Braverman-Plotkin says
I actually have psyllium husks in my frig. Can’t wait to make these.
Laura O| Petite Allergy Treats says
Hi Tessa! These look fabulous! My kids love anything with sweet potato. Can I substitute psyllium powder instead of husks? I bought the powder awhile back but haven’t tried it yet. I’ll have to substitute for the coconut (my son is allergic) too.
Thanks for sharing!
Laura O |Petite Allergy Treats
Tessa@TessaDomesticDiva says
Hi Laura! Psyllium powder WILL work, however you will need less…try 2 teaspoons-1 tablespooon
Heather says
I need to look more into using dates in baking, this looks like a good place to start!
clarissa west says
Would be something my allergy kiddos would love!
Andrea Padgett says
They look really good…. I like pumpkin better than sweet potatoes but may have to give these a try.
Teufelchen says
I love sweet potatoes, I love Muffins, so I guess I will love these two
Bev maiers says
Looks good. I’ve never used psyllium husks before. I’m going to have to do some research. 🙂
Laurel says
You had me at sweet potato – and, since there is one,only one, psyllium husks, thing I need to change I’m pretty sure these will be my new favorite blondies. Yum, yum, yum.
Terisa says
Oh these sound so good
Mary Tokar says
I love sweet potatoes!
Susan says
Wow! I never thought of roasting the sweet potato before using it in recipes. Thank you, Tessa, for your recipe!
Donna B says
Great giveaway! Thanks for all of these great recipes!
patricia says
I have not really done the paleo diet as yet. But these sound very interesting. I may have to try it.
Christa says
Never thought about adding orange zest to sweet potatoes! That should be an awesome addition and variation to traditional recipes! Great idea!
Lisa Rago says
Guess I need to get some sweet potatoes and roast them. Love the idea of keeping some already cooked on hand.
Katie says
Sweet potatoes are one of my very favourite foods…put them in a vegan muffin and wow! Looking forward to trying these out!
Mary Hall says
These are SO good!
Kinsey says
these look amazing!!!
Heather says
Sweet potatoes has recently become my new favorite food. Can’t wait to try out this new recipe.
Linda says
What an interesting combination. Can’t wait to try these. Thanks.
Kay says
These look so good!
Vicky says
Tessa’s recipes are always fantastic AND very reliable! These look awesome!
Helen V says
Sounds great!
Jillian says
Mmmm these look delicious! I can’t wait to make them!
Erin says
Looks good
Mackenzie says
I’m diagnosed with Celiac, my little brother has nut allergies. So finding a good recipe that does not have nuts proved a challenge at first! Cannot WAIT to try these out 🙂 I think my little brother will love them… #marchmuffinmadness is my favorite!
Wendy says
Is there a substitute for the psyllium husks? Sounds so healthy.
Tessa@TessaDomesticDiva says
i had a reader use chia meal with a similar recipe with success…they will be softer, but should work.
Lewann Rice says
We love sweet potatoes! We will be making these soon.
Tracy Mann says
Must conquer the hunt for a psyllium husk… Lol. Because imma need to make these!
Carrie says
I love the flavor of sweet potatoes!
Melanie Binkley says
total yum!
Lori Lewis says
To be honest, the name of these muffins isn’t appetizing but the photo sure is! I think I will bookmark this recipe & make them when I’m feeling adventurous! Thanks for the recipe!
Ilissa says
Who would’ve thought of sweet potatoes in muffins?!
Tracey says
These taste great! Thankyou so much
Are there other recepies you have without
Eggs and nuts and grains? So tasty soft and moist. Great job 🙂
Shirley Braden says
Hi Tracey–Welcome to gfe! 🙂 I’m so glad you enjoyed this recipe! I do have some other grain-free, nut-free, and egg-free recipes on gfe, but this recipe is a guest post from Tessa, The Domestic Diva. She has many such recipes on her blog. I’m sure that she will be happy to hear your review of this recipe and welcome you as a new reader to her site! Please keep following gfe as well, because I’ve got another muffin event coming up that will feature more of the recipes you’re interested in. 😉
Shirley
Tessa@TessaDomesticDiva says
I do have other nut free, grain free, egg free recipes. Here a couple!
-http://www.tessadomesticdiva.com/2014/04/paleo-banana-bread-egg-nut-free.html
-http://www.tessadomesticdiva.com/2013/06/dense-fudgey-chocolate-brownies-paleo-vegan-nut-free.html
-http://www.tessadomesticdiva.com/2014/02/paleo-pumpkin-chocolate-muffins-egg-nut-free-w-whole-30-option.html
-http://www.tessadomesticdiva.com/2012/01/raw-chocolate-macaroons-hail-merry.html
there are more if you poke around!
Shirley Braden says
Thanks for sharing these recipes with Tracey, Tessa! I hope she’s still subscribed to comments. 🙂
Kristen says
I just wanted to say thank you. This is my go-to baking recipe when I’m craving something bread-y.
Shirley Braden says
Hi Kristen–It looks like you’re new to gfe—welcome! 🙂 I’m so glad you enjoy this terrific recipe from my friend Tessa! She is a gifted recipe creator for sure and muffins are just one of her specialties. 😉 I know she’ll be thrilled as am I that this recipe has become a “go-to” choice for you! Thanks so much for taking the time to comment.
Shirley