These Flourless Sweet Potato Muffins are easy to prep in the blender and are made without flour, oil, or refined sugar. They are a healthy way to start your day and are perfect for busy mornings!
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Blender muffins have revolutionized our mornings. That sounds pretty dramatic, doesn’t it? It’s totally true. 
Before I discovered blender muffins, I’d never have time to make muffins on a school morning. Sure, I’m up early enough, but I have 100 other things to do and don’t have the time to prep muffins. But blender muffins? Five minutes to prep, tops. You simply put the ingredients in the blender, blend, and pour into the muffin tin. So easy! If needed, you can even eat these in the car.
I make this recipe for customizable 5-ingredient blender muffins all the time. It’s my go-to weekday muffin recipe and my kids always gobble them up. Today I’m bringing you a new favorite version of the blender muffin. A blender muffin with a vegetable! I’m all about starting our day on a healthy note, and it doesn’t get much better than having a vegetable with your breakfast. 
These Flourless Sweet Potato Blender Muffins are made with no flour, no oil, and no refined sugar. I was skeptical about making a muffin with no flour, but it works! You’ll notice the texture isn’t exactly like that of a regular muffin, but it still has a light crumb that is very muffin-like.
You’ll also notice that without flour, they don’t rise as high as traditional muffins. Don’t let that stop you from trying these. I love having my kids start their day with a muffin where the number #1 ingredient is a vegetable instead of flour. 
I’m the only person in my family of four that likes sweet potato, but everyone loved these. I can’t tell you how excited that makes me! Am I the only mom who gets that excited when I make something and everyone likes it? It’s a good day when that happens. They have a lovely spiced flavor that is perfect for fall. If your family is reluctant to eat sweet potatoes, this is a great way to get them to eat this super food.
And now your busy mornings have time for muffins!
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Flourless Sweet Potato Blender Muffins
- Total Time: 28 mins
- Yield: 12 1x
Description
These healthy Flourless Sweet Potato Blender Muffins are easy to prep, wholesome, and made with no flour, oil, or refined sugar!
Ingredients
- 3/4 cup cooked mashed sweet potato
- 2 medium banana
- 2 large eggs
- 2/3 cup almond butter
- 6 tablespoons maple syrup
- 1 1/2 teaspoons cinnamon
- 3/4 teaspoon ground ginger
- 1/2 teaspoon ground allspice
- 1/4 teaspoon ground nutmeg
- 2 teaspoons baking powder
Instructions
- Preheat the oven to 350°F. Grease a muffin tin.
- Place 3/4 cup mashed sweet potato along with all the remaining ingredients (except the baking powder) in a blender. (Make sure you measure the sweet potato as the texture will change if you add a different amount.) Blend on high until smooth.
- Add the baking powder and blend on low until just combined.
- Pour the batter into the muffin tin, filling each cup 3/4 of the way full.
- Bake in preheated oven for 18-23 minutes until a toothpick inserted in the center of a muffin comes out clean.
- Prep Time: 5 mins
- Cook Time: 23 mins
- Category: breakfast
Nutrition
- Serving Size: 1 muffin
- Calories: 150
- Sugar: 9.5g
- Sodium: 79.4mg
- Fat: 8.6g
- Saturated Fat: 0.9g
- Carbohydrates: 16.1g
- Fiber: 2.4g
- Protein: 4.3g
- Cholesterol: 31mg
What would you suggest for avoiding all sweeteners (honey, syrup, real and fake sugar)? Would it be bad with nothing? Applesauce?
If you’re used to zero sweetness and don’t mind that, it may be okay?
Recently did Whole30 and realized I felt better when not eating gluten… so here I am! I have no issues finding delicious gluten free meals for lunch and dinner, but when it comes to things we can grab and go to get out the door, I miss the convenience (and taste) of muffins. This is the very first gluten free muffin recipe I’ve tried that wasn’t as dense as a brick or dry as a bone! THE FLAVOR IS OUT OF THIS WORLD GOOD! My non-GF husband and toddler also GOBBLED these up! Thank you for this delicious recipe!
For those of you looking to avoid nuts or seeds, you might try subbing greek yogurt (dairy, soy or coconut) for the almond butter. This might serve the purpose of adding structure and fat to the recipe. I haven’t tried it yet but intend to!
I changed nothing and these were delicious. We are going to add egg protein powder next time for more protein. Going to make these and freeze some like others have said for quick breakfast for my one year old !
Just made these with Cashew butter and honey and they turned out great. A little mushy on the bottoms (well cooked on the top) and I cooked them for almost 30 minutes. My 1 year old thinks they taste good and enjoys mushing them up in her hands before they find their way to her mouth lol. Thank you for this great recipe!
Hey
Do you think these freeze well?
Can you substitute the banana with something else?
You could try 1 cup applesauce.
Can you freeze them?
I have not tried freezing these, but I do think it would work.
I’ve been freezing these since I found your recipe about a year ago. I actually call them my “freezer muffins”.☺️ Makes it easy to pop one in the microwave for 45 secs and have one anytime we want!
I’m so glad to hear this Amber!! 🙂
What can you use instead of almond butter? My daughter had a tree but allergy.
You can use peanut butter if she can do peanuts or sunflower seed butter.
HI there! Is there anything to replace the nut and seed butters? What purpose is the nut or seed butter serving in the recipe? Gotta steer clear of phytic acid in grains, nuts, and seeds. Looks scrumptious though, hope the nut and seed butters aren’t detrimental.
Thanks
I am wondering the same thing – what can I use besides nut butter, Nutella, etc?
Hmmm I don’t know what would work. I can’t think of anything at the moment!
Just made these with canned sweet potatoes. Turned out more like pie texture but they are delicious!
Love them! I used walden farms sugar free pancake syrup for less sugar and made PBfit powder peanut butter for less fat than almond butter.
Hey Maryea!
This may be a silly question…
When mashing the sweet potatoes, should they be cooked first, or mashed raw?
They need to be cooked first. 🙂
This is a great recipe and will definitely make them again. I made the minis instead of full sized. Time in the oven is 13-15 minutes.
Thanks!
ALLERGIC TO NUTS AND EGGS… WHAT SUBS DO YOU RECOMMEND?
I recommend you use either apple sauce or two flax eggs to replace the eggs. For the almond butter, use sunflower seed butter. Good luck! 🙂
Awesome idea! Do you think I could replace the almond butter with peanut butter and the maple syrup with honey?
Thanks
Yes, I do think those substitutions would work.
Hi! Can I use canned sweet potato in this recipe? Also, do you think pumpkin pie spice would work in place of the other spices? Thank you so much and this recipe looks wonderful!
I *think* canned sweet potato would work, but I haven’t tried it Yes, pumpkin pie spice would be great here! I hope you love these. 🙂
Is one muffin considered a serving? How big is the muffin tin?
I’m making these this weekend, can’t wait!!
Yes, one muffin is considered a serving. I use a standard size muffin tin (3 1/2 ounces per cup). I hope you love these!
WOW! Delish!
Thanks, Whittney!
I am gonna try these! A lot of sweet potatoes and was wondering what to d with those.I will let you know how it turned out.Thanks for sharing!
I hope you love these! Please do let me know how they turn out for you. 🙂
I literally use sweet potatoes in recipes at least once a week so I can’t wait to try these babies! Right up my alley!
I hope you love them, Caitlyn!