Protein-Packed Sweet Potato Oat Muffins (Gluten-Free & Egg-Free)

Protein-Packed Sweet Potato Oat Muffins (Gluten-Free & Egg-Free)

Let’s be real: I have a major sweet tooth, and my fiancé is no better—he’s always sneaking into the kitchen for a little treat. So, I decided to create a muffin recipe that satisfies our dessert cravings while keeping things healthy. These Protein-Packed Sweet Potato Oat Muffins are a game-changer. They’re moist, naturally sweetened, and loaded with wholesome ingredients, making them perfect for breakfast on the go, a midday pick-me-up, or even a post-workout snack.

Plus, they’re gluten-free, egg-free, and easy to make—what’s not to love?

Why You’ll Love These Muffins

• Nutrient-Dense: Sweet potatoes and oat flour are high in fiber, vitamins, and minerals.
• Protein Boost: Added protein powder keeps you full longer and supports muscle recovery.
• Diet-Friendly: Perfect for those with gluten or egg sensitivities.
• Simple to Make: A few easy steps and you’re on your way to deliciousness.

Ingredients

Makes 12 Muffins

Wet Ingredients:

• 1 cup sweet potato puree (canned or homemade)
• 1/4 cup coconut oil or melted butter
• 1/4 cup maple syrup or honey
• 1/4 cup unsweetened applesauce
• 1/4 cup almond milk (or any dairy-free milk; add more if batter is too thick)
• 1 tsp vanilla extract

Dry Ingredients:

• 1½ cups oat flour (ensure it’s gluten-free certified if needed)
• 1/2 cup protein powder (I used Truvani Vanilla Protein Powder for its clean, plant-based ingredients)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp salt

Optional Add-Ins:

• 1/2 cup chocolate chips
• 1/2 cup chopped nuts (e.g., walnuts or pecans)
• 1/2 cup dried cranberries or raisins

Instructions

1. Preheat the Oven

Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with cooking spray.

2. Prepare the Wet Ingredients

In a large mixing bowl, combine:

• 1 cup sweet potato puree
• 1/4 cup coconut oil or melted butter
• 1/4 cup maple syrup or honey
• 1/4 cup unsweetened applesauce
• 1/4 cup almond milk
• 1 tsp vanilla extract

Whisk until the mixture is smooth and well combined.

3. Mix the Dry Ingredients

In a separate bowl, whisk together:

• 1½ cups oat flour
• 1/2 cup protein powder (I used Truvani Vanilla Protein Powder)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp salt

4. Combine Wet and Dry Ingredients

Gradually add the dry ingredients to the wet ingredients. Stir gently until just combined. Avoid over-mixing. If the batter seems too thick, add a little more almond milk, one tablespoon at a time. Fold in any optional add-ins like chocolate chips or nuts.

5. Fill the Muffin Tin

Evenly distribute the batter into the prepared muffin cups, filling each about 3/4 full.

6. Bake

Bake in the preheated oven for 20-25 minutes. Muffins are done when a toothpick inserted into the center comes out clean.

7. Cool and Enjoy

Allow the muffins to cool in the pan for about 5 minutes before transferring them to a wire rack. Enjoy warm, or store in an airtight container for up to 5 days.

Nutrition Facts (Per Muffin)

Estimated values without optional add-ins.

• Calories: 170 cal
• Protein: 6 g
• Fat: 8 g
• Saturated Fat: 4 g
• Carbohydrates: 20 g
• Fiber: 3 g
• Sugars: 7 g
• Sodium: 160 mg

Macros for Truvani Vanilla Protein Powder (Per 1 Scoop):

• Calories: 130 cal
• Protein: 20 g
• Fat: 2.5 g
• Carbohydrates: 2 g
• Fiber: 1 g
• Sugars: 0 g

Tips and Variations

• Make Your Own Oat Flour: Blend gluten-free oats in a food processor until fine.
• Sweetness Level: Adjust the amount of maple syrup or honey to your taste preference.
• Storage: These muffins freeze well! Wrap individually and freeze for up to 3 months. Thaw at room temperature or warm in the microwave.
• Extra Protein: Spread almond butter or peanut butter on top for an added protein boost.

Why Sweet Potatoes?

• Nutrient-Dense: Sweet potatoes are rich in vitamin A, vitamin C, and potassium.
• Natural Sweetness: They add a natural sweetness without needing excessive sugar.
• Moisture: Keeps baked goods soft and moist, especially in gluten-free recipes.

Final Thoughts

These Protein-Packed Sweet Potato Oat Muffins are a wholesome treat that doesn’t skimp on flavor. Whether you’re catering to dietary needs or just want a healthier muffin option, these are sure to hit the spot. My fiancé already gave them a 10/10—he’s a tough critic when it comes to healthy snacks that taste like dessert!