High-Fiber Sweet Potato Mini-Muffins
These high-fiber, low-sugar treats are a huge nutritional step up from your typical bakery muffins.
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During the low-fat craze of the ’80s, people would routinely scarf down humongous “no-fat” blueberry muffins, thinking they were consuming healthy fare when in fact they were consuming close to 1,000 calories of processed carbs that turned out to be way more of a health hazard than fat ever was. What a fiasco.
Classic bakery muffins are loaded with sugar, not to mention high-calorie butter, and they rarely contain much, if any, fiber. In fact, muffins are pretty much the dictionary definition of high-calorie, low-nutrient food. But not so with these gems. They’re high in fiber and other nutrients from the sweet potatoes, and there’s only ½ cup of sugar in the entire recipe. Best of all the taste is out of this world—sweet and spicy at the same time. Although you can use this recipe to make regular-sized muffins, making “mini” muffins can help with portion control. This is comfort food that makes sense!
Notes from the Clean Food Coach
Another option for turning out muffins that don’t stick is to use silicone muffin pans. If you bake a lot, it’s worth it to invest in a set. They’re inexpensive, non-reactive and allow you to release muffins made of even the stickiest ingredients with relative ease. Because they are so flexible, it’s safest to draw them off the oven rack straight onto a cookie sheet for support once the muffins are baked.
- 4 Tbs. butter, softened (or coconut oil)
- ½ cup sugar (or Lakanto for a lower glycemic load)
- 2 large eggs
- 1 cup applesauce
- 1 tsp. vanilla extract
- 1½ cups oat flour (or wheat flour, use whole wheat pastry flour to increase the fiber)
- ½ cup toasted wheat germ
- ¼ cup ground flaxseed
- 1 tsp. ground cardamom
- 1 tsp. ground cinnamon
- 1 tsp. baking soda
- ¼ tsp. salt
- 3 cups grated sweet potato
- Preheat oven to 375°F and spray a mini-muffin tin with cooking oil. Set aside.
- In mixer, cream butter and sugar together. Add eggs, applesauce, and vanilla, and beat until smooth.
- In medium bowl, whisk together flour, wheat germ, flaxseed, cardamom, cinnamon, baking soda, and salt.
- Add dry mix to wet mix and beat on low until just incorporated. Gently fold in sweet potato by hand until evenly distributed. Pour batter into tins, and bake 20–25 minutes, or until a toothpick inserted in center comes out clean.
- Calories 120
- Carbohydrate Content 18 g
- Cholesterol Content 25 mg
- Fat Content 4.5 g
- Fiber Content 2 g
- Protein Content 3 g
- Saturated Fat Content 2 g
- Sodium Content 140 mg
- Sugar Content 8 g