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Breakfast
Moist sweet potato breakfast muffins made with oat flour, banana, eggs, cinnamon, and maple syrup for an easy freezer-friendly breakfast.
Prep
12 mins
Cook
20 mins
Total
32 mins
Calories
215 kcal
Protein
9.5 g
Carbohydrates
30.1 g
Serves
12 muffins
Fat
5.8 g
This batter is an emulsion of water (sweet potato, banana, eggs) and fat (coconut oil) set by starch and egg proteins. Oat flour has no gluten network, so tenderness and rise depend on keeping starch granules intact (no overmixing) and on adequate gas from baking powder. Sweet potato purée raises water-binding capacity, keeping the crumb moist and slowing staling.
Mixing order: Whisking all wet ingredients first ensures eggs and fat emulsify, so starches hydrate evenly when the dry mix goes in.
Overmix risk: Oat flour rapidly hydrates; extended stirring increases viscosity and knocks out leavening gas, yielding a dense crumb. Fold just until the flour disappears.
Temperature control: Use cooled sweet potato and warm-but-not-hot melted oil. Over-warm wet mix can pre-thicken starches and partially set egg proteins, dulling rise.
Portioning and heat: Even scoop size promotes uniform setting. Bake at 350 F until tops spring back; pull promptly to avoid carryover drying.
Protein anchor: The muffins read like a soft baked good. Pair with Greek yogurt, eggs, or cottage cheese to steady energy and satiety.
Sweetness management: Keep added sugars modest. Rely on banana and sweet potato plus cinnamon/vanilla to maintain flavor with less syrup.
Texture plus fiber: Mix in chopped walnuts, pecans, chia, or ground flax for viscosity (chia/flax gels) and crunch (nuts), improving staying power.
Fat quality: If you prefer less saturated fat, use avocado oil; you’ll keep tenderness with a more neutral lipid profile.
For the lightest, tender crumb: fully mash and cool the sweet potato, whisk the wet ingredients until smooth, then fold in the dry just to combine. Treat a muffin as part of breakfast and add a protein side for a steadier start.
I mash and measure the sweet potato the day before so it’s fully cool and ready to whisk into the wet mix.
If the tops are browning before the centers set in your oven, I move the tin to a lower rack for the last few minutes.
Mixing bowls
Balloon whisk
Rubber spatula
12 cups muffin tin
Paper liners or nonstick spray
Cookie scoop (for even portioning)
Cooling rack
Measuring cups and spoons
Author: Sharon Nissley
Prep time
12 mins
Cook time
20 mins
Total time
32 mins
Yield
12 muffins
Ingredient notes
Oat flour gives the muffins a soft whole-grain texture and mild flavor.
Banana adds moisture and natural sweetness, so the recipe only needs a small amount of maple syrup.
Eggs help the oat flour muffins set and hold together.
Coconut oil keeps the crumb tender; use it melted but not hot.
Prep
Mix wet ingredients
Add dry ingredients
Fill and bake
Cool
Nutrition Facts
12 muffins servings per container
Amount per serving
Calories
215
Protein 9.5 g
Per batch: 114.5 g
Total Fat 5.8 g
Per batch: 69.8 g
7%
Saturated Fat 1.4 g
Per batch: 17.3 g
7%
Total Carbohydrate 30.1 g
Per batch: 360.9 g
11%
Fiber 3.9 g
Per batch: 46.7 g
14%
Total Sugars 1.4 g
Per batch: 17.4 g
Cholesterol 151 mg
Per batch: 1808 mg
50%
Sodium 128 mg
Per batch: 1542 mg
6%
Vitamin A 157 mcg
Per batch: 1889 mcg
17%
Vitamin C 2 mg
Per batch: 24 mg
2%
Vitamin E 1.1 mg
Per batch: 13.2 mg
7%
Calcium 55 mg
Per batch: 655 mg
4%
Iron 2.2 mg
Per batch: 26.7 mg
12%
Magnesium 48 mg
Per batch: 580 mg
11%
Potassium 220 mg
Per batch: 2638 mg
5%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutrition is an estimate and varies by banana size, oat flour brand, and muffin size.
Pair muffins with protein such as Greek yogurt, eggs, or cottage cheese for a more complete breakfast.
Adding nuts, chocolate chips, or extra sweetener will change the nutrition estimate.
Nutrition information is automatically calculated, so should only be used as an approximation.
Tip 1
Tip 2
Tip 3
Tip 4
Tip 5
Tip 6
Tip 7
Storage 1
Room temperature: Store for 1 day in a loosely covered container to protect the tender tops.
Storage 2
Refrigerator: Up to 4 days in an airtight container; rewarm briefly to soften the crumb.
Storage 3
Freezer: Up to 2 months in a zip-top bag with as much air pressed out as possible.
Storage 4
Reheating: Microwave 15 to 25 seconds or warm in a 300 F toaster oven for 5 to 7 minutes.
Add crunch
Fold in chopped walnuts or pecans.
Higher protein
Add 2 tablespoons hemp hearts or protein powder blend.
Fruit-forward
Stir in 1/2 cups blueberries or diced apple; keep additions light to preserve rise.
Seeded texture
Add 1 tablespoon chia and 1 tablespoon ground flax; expect a slightly thicker batter.
I mash and measure the sweet potato the day before so it’s fully cool and ready to whisk into the wet mix.
If the tops are browning before the centers set in your oven, I move the tin to a lower rack for the last few minutes.
Fix 1
Dense crumb: Mix more gently and stop as soon as dry streaks disappear; confirm baking powder is fresh.
Fix 2
Sinking centers: Avoid overfilling cups and opening the oven early; bake until tops spring back.
Fix 3
Dry muffins: Pull from the oven as soon as a toothpick comes out mostly clean; carryover heat finishes the set.
Fix 4
Greasy feel: Ensure oil is measured accurately and batter is fully emulsified before adding dry ingredients.
Fix 5
Sticking: Use liners or grease wells well; release after 5 minutes and cool on a rack to avoid steam sticking.
Can I use canned sweet potato purée?
Yes—use plain purée (not pie filling). If watery, drain or blot so the batter isn’t loose.
How do I keep oat flour muffins from getting tough?
Don’t chase smoothness after the dry mix goes in. Fold gently just until combined; overmixing collapses gas and tightens the crumb.
Can I make these less sweet?
Yes. Reduce the maple syrup slightly and keep cinnamon and vanilla for perceived sweetness. The banana and sweet potato maintain moisture.
Why is cooling important before storage?
Warm muffins release steam. If trapped, it condenses on the surface and makes the tops tacky or soggy.
What’s the best way to pair these for a full breakfast?
Add a protein anchor like Greek yogurt, eggs, or cottage cheese. This shifts the meal from snack-like to steadier and more complete.
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