Joyous Blog

Sweet Potato Protein Muffins

May 5, 2015 BY Joy McCarthy

If you loved my Pumpkin Chocolate Muffins then you're gonna love these gems! I used a little less maple syrup because sweet potato, hence the name is sweeter than pumpkin. Plus the addition of the protein powder added a lovely hit of vanilla.

These muffins are perfect if you're in a rush in the morning and want a nourishing, yet super tasty muffin to get you through a few hours. Plus they are leaps and bounds better than your run-of-the-mill cafe-type muffin because they won't make you bloated or set your blood sugar on a rollercoaster. This muffin would also be perfect paired with my Uber Creamy Raspberry Avocado Smoothie!

Here’s why this muffin is joyous-health approved:

  • The addition of the protein powder by Genuine Health not only adds protein but it’s in a form that is super easy to digest, fermented! You can learn more about the power of fermented foods and all their wonderful health benefits in my video and below.
  • When foods are fermented, they are easier to digest because nutrients are essentially “unlocked”. Of course another benefit is that because it’s fermented it is probiotic AND prebiotic (helps to feed the good bacteria). The best part: NO BELLY BLOAT!
  • The main flour I used in this recipe is coconut flour. Coconut flour is super-powered because is very high in both fiber and protein.
  • Sweet potato is a great source of vitamin C, B vitamins, particularly niacin (B3) and B6, potassium, magnesium, copper and iron. It is also wonderful for the immune system due to its high levels of beta-carotene, a precursor to the all important vitamin A.
  • Due to the above nutrients, plus the protein powder which helps to feed your good bacteria these muffins are anti-inflammatory which can reduce the severity of conditions where inflammation plays a role, such as asthma, osteoarthritis, rheumatoid arthritis and heart disease.
  • These muffins are a great source of dietary fiber which has been proven time and time again to be an important part of a heart-healthy, cholesterol-lowering diet. Fibre provides a scrub for your intestines, binds with bile to grab onto toxins and flushes them out of your gut. More muffin recipes here

I roasted sweet potatoes specifically for this recipe but you could also use certified organic canned BPA-free sweet potato if you’re in a rush. The taste is not quite the same as using fresh, but your secret is safe with me!

By the way, I don’t write much about the pots and pans I use because they aren’t particularly special or fancy. However, I roast pretty much everything in my 1970′s Le Creuset orange pots. My father-in-law used to have a Viennese restaurant in Toronto years ago, so Walker and I are lucky that we got these wonderful well-used pots from the restaurant. No other roasting pot or pan can match the amazingness of Le Creuset because they cook so evenly and perfectly. And you can buy these pots brand new at any department store! They have VERY joyous colours too — especially the blue.

These muffins are gluten-free, refined-sugar-free, moist and wonderfully delicious.

You don’t need to add mini-chocolate chips but I am not against it ;)

Sweets + Treats
Ingredients
  • 1/2 cup coconut flour
  • 1/4 cup Genuine Health fermented vegan proteins+ vanilla
  • 2 tsp baking powder
  • 2 tsp ground cinnamon
  • 1/4 tsp fine sea salt
  • 2/3 cup sweet potato puree
  • 1/3 cup maple syrup
  • 1/2 cup coconut oil, melted
  • 5 eggs, whisked
  • 3/4 cup almond milk
  • Optional: 1/2 cup mini chocolate chips
Instructions
  1. Combine all the dry ingredients in a large mixing bowl. In a separate bowl, whisk together the wet ingredients.
  2. Then add the wet to the dry ingredients.
  3. Place batter into muffin tin cups.
  4. Bake at 350 degrees F for 30-35 minutes or until a fork inserted into the middle of the muffin comes out clean.
  5. Makes 15 muffins. Or 12 if you make them larger.

If you have leftover pureed sweet potato, then try my Sweet Potato Smoothie recipe.

I’m looking forward to hearing what you think of this yummy muffin recipe!

Have a joyous day,

Joy

May 5, 2015 BY Joy McCarthy
42 Comments
Catherine   •   May 5, 2015

Hi there, definitely going to try these! Just wanted to let you know that the recipe is showing 2/3 cup of pumpkin puree instead of sweet potato puree, so I just wanted to check if the amount of maple syrup is the right amount, because above you mention you use a little less when you use the sweet potato. Please let me know, can't wait to mix up a batch. Thanks in Advance!

Reply
Kate McDonald Walker   •   May 5, 2015

Hi Catherine, Thanks for the eagle eye! We've changed it to sweet potato. And yes, the maple syrup amount for the recipe is indeed correct! Kate - Joyous Health Team


Ellen   •   May 5, 2015

Hi, I think you forgot to add the sweet potato to the ingredients list! How much sweet potato goes into the muffins? Looks great otherwise!

Reply
Kate McDonald Walker   •   May 5, 2015

Hi Ellen. Sorry! We said pumpkin when we should've said sweet potato. It's 2/3 cup sweet potato (no pumpkin). Sorry for the confusion! Kate - Joyous Health Team


Ashley   •   May 5, 2015

Is this recipe safe for an 11 month old. She eats almost everything I eat as long as it's not crunchy like lettuce. I'm worried about the protein powder though. Would this be too much protein for a baby?

Reply
Kate McDonald Walker   •   May 7, 2015

Hi Ashley, It's up to your discretion. To our knowledge, this protein powder hasn't been tested on infants, but yhe amount of protein powder in each muffin is pretty small. Joy said she'd be willing to give her 11-month old a muffin (when the Joyous bambina is 11 months), if that helps. Kate - Joyous Health Team


Judi   •   May 11, 2015

I made these with canned, organic sweet potato and they were delicious but I do think fresh roasted potatoes would have been better, as you said. However, they didn't puff up much and were kind of flat. How could I improve that next time?

Reply
Kate McDonald Walker   •   May 11, 2015

Hi Judi, It's hard to say, but the oven might not have been hot enough. Higher oven temperatures tend to result in puffier potatoes. Kate - Joyous Health Team


Margot   •   May 14, 2015

Hi there, can any seed/nut/coconut milk be substituted for the almond milk? We have an allergy in our home. Would cooking times vary with different milks? Thanks so much for your reply.

Reply
Joy McCarthy   •   May 15, 2015

You can definitely use any type of alt-nut milk, so yes coconut milk would be great in this recipe too! It won't make a difference to the cooking time either!


Jacqueline   •   May 20, 2015

Just wanted to say that these are delicious! I, of course, added the chocolate chips :) Kids love them too! Thanks for the recipe!

Reply

Terrie Charest   •   May 28, 2015

What if you replaced the oil with applesauce or banana?

Reply
Kate McDonald Walker   •   May 28, 2015

Hi Tess, You can give it a try, but we can't guarantee results, since we haven't tried this swap ourselves and there's no fat in the applesauce or banana and this may change the texture of the muffins pretty significantly. Let us know how it turns out! Kate - Joyous Health Team


Aly   •   September 25, 2015

These look great! Do you leave the skins of the sweet potatoes on when you puree them?

Reply
Kate McDonald Walker   •   September 28, 2015

Hi Aly, You'll probably want to peel them. While the fiber in sweet potato skins is super nutritious, it might not be the greatest addition to a muffin recipe texture-wise. :) Kate - Joyous Health Team


Kathy   •   October 7, 2015

I only have all purpose flour & whole wheat flour, can I use either of these instead of coconut flour?

Reply
Joy McCarthy   •   October 7, 2015

Hi Kathy, it would not be a direct one-to-one substitution because coconut flour is incredibly absorbent. Have a look at this chart here, it might help: http://www.joyoushealth.com/blog/2015/01/12/flour-substitution-chart/


Alicia   •   November 6, 2015

Where would I find the fermented vegan proteins? A health n food store?. I have never used it before. Or can it be replaced with something else? If so with what? Thank you!

Reply
Joy McCarthy   •   November 6, 2015

Any protein powder will work. The fermented protein powder I used is this one: http://www.genuinehealth.com/store/fermented-vegan-proteins#.VjzCLKI9bLQ You can find it at any health food store in Canada. If they don't have it, they should be able to order it in for you. Otherwise, I'm sure you could also buy it online.


Leslie   •   January 8, 2016

Any suggestions on how to make this recipe began? Substitution for 5 eggs!

Reply
Kate McDonald Walker   •   January 12, 2016

Hi Leslie, We haven't tried this recipe with a vegan egg substitute, but you could try it with a chia or flax sub. Kate - Joyous Health Team


Carol   •   January 9, 2016

Made the Sweet Potatoe Protein Muffins today. They are delicious. Thank you!

Reply

Ann   •   February 21, 2016

Do you have nutritional information for these muffin.

Reply
Kate McDonald Walker   •   February 22, 2016

Hi Ann, Because our joyous philosophy tends to stay away from counting calories, we don't have a detailed nutritional breakdown for our recipes. We can assure you that each of our recipes focuses on using whole, healthy and nutrient-dense ingredients, though! Kate - Joyous Health Team


Dina   •   February 26, 2016

Can you please tell me what the carb count is?

Reply
Kate McDonald Walker   •   February 29, 2016

Hi Dina, It's actually part of our joyous philosophy not to count calories or carbs and just focus on creating recipes made from whole, healthy ingredients. But rest assured all of our recipes are low in refined carbs and rich in fibre! Kate - Joyous Health Team


Vivien   •   March 6, 2016

Will this recipe work without the protein powder? Thanks so much! Vivien X

Reply

nicole   •   March 11, 2016

Just wondering if you could use the regular vegan vanilla protein powder by GH or can you only use the fermented protein powder? THANK YOU!!

Reply
Joy McCarthy   •   March 13, 2016

Yes for sure, you could totally use the regular protein powder. Good luck and enjoy!


nicole   •   March 11, 2016

Hi there I have a quick question. .... I notice several of your recipes use GH vegan and or fermented protein powder. I unfortunately cannot have any protein powders that contain dairy or hemp. Is there another brand of protein powder you would recommend and or a substitution in recipes ( muffins/smoothies) I could use? Would brown rice flour work in baking? Thank you kindly, Nicole

Reply
Kate McDonald Walker   •   March 14, 2016

Hi Nicole, Most of our favourite protein powders do involve hemp, but you're welcome to swap it out for whichever protein powder works best for you. We haven't tried a brown rice flour swap, so we can't guarantee it will work, but let us know how it turns out! Kate - Joyous Health Team


Debra Rowe   •   July 14, 2016

In these muffins you call for this ingredient...ΒΌ cup Genuine Health fermented vegan proteins+ vanilla. Is there a plausible substitute? My pantry would be ginormous if I had every odd ingredient every blogger recommended, but I would like to try.

Reply
Heather Allen   •   July 14, 2016

Hi Debra! You could substitute any protein powder (this one's just our favourite :) ). Enjoy! Heather- Joyous Health Team


Thea   •   November 1, 2016

Hi there, will regular milk work in this recipe? ( sweet potato muffins) Thanks!

Reply
Heather Allen   •   November 1, 2016

Hi Thea! Although we don't recommend cow's dairy, I think it will work just fine in this recipe. Let us know how they turn out :) Heather- Joyous Health team


Stephanie   •   November 4, 2016

Hello....instead of coconut flour and almond flour be used...if so....would it still be 1/2 cup. Also any sub for the 1/3 cup maple syrup??? Thank you, Stephanie:)

Reply
Stephanie   •   November 4, 2016

oopsss....typo....i meant "can" almond flour be used in stead of coconut flour???

Heather Allen   •   November 7, 2016

Hi Stephanie. Coconut flour is WAY more absorbent than any other flour so you could try substituting it but you will need much more almond flour. Probably closer to 2 cups of almond flour. You could use honey (although we don't recommend baking with it as it destroys it's enzymes and nutritional goodness) or perhaps brown rice or date syrup. I hope that helps Heather- Joyous Health Team


CW   •   February 9, 2017

This might be a silly q but how did you roast the potatoes in the le Crueset without adding any oil? Or did you and it wouldn't affect the recipe?

Reply
Rachel Molenda   •   February 10, 2017

Hey CW, Not a silly question at all :) Joy typically drizzles a bit of olive oil or coconut oil on the sweet potatoes when roasting them. Since it's stoneware, you could technically do it without the oil and the potatoes likely wouldn't stick but the olive oil/coconut oil gives it a richer flavour, texture and boost of healthy fats! Rachel - Joyous Health Team


Maria   •   May 8, 2017

Can I make this recipe without any protein powder at all?

Reply
Rachel Molenda   •   May 9, 2017

Hey Maria, For sure! However, just keep in mind that may change the ratio of your dry ingredients slightly and since we have not tried it ourselves, we cannot guarantee the success of it. But please do let us know if you get around to trying it! :) Rachel - Joyous Health Team


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