Full of moisture, these healthy sweet potato muffins are a great source of fibre while also being low in fat. Plus they are egg-free, dairy-free and vegan! Make up a large batch of these muffins and freeze them for back to school snacks. They won’t last long! 

Sweet Potato Muffins | Haute & Healthy Living

Can you believe it’s already Friday again!?

Only three more weeks until back to school!

Around this time last year, I was whipping up a batch of these sweet potato muffins for Matt.

Sweet Potato Muffins | Haute & Healthy Living

He decided one day out of the blue that he was going to do a bike ride for cancer from Brantford Ontario to Ottawa Ontario during his two weeks of vacation.


Yeah, just a little.

But the craziest part is… he was going to do it alone!

At this point, we had only been dating for about three months, so our relationship was fairly new.

When he started discussing his big plans, I was totally confident that he could do it.

Afterall, that’s what supportive girlfriends do, right?

“You can do it honey!”

Sweet Potato Muffins | Haute & Healthy Living

But then, I started thinking…

What if something happens to him? Who will come to his rescue?

So next thing I knew, I was packing my bags and going with him.

In the car…not on a bike.

Just wanted to clear that up.

As a dietitian, I felt obligated to make sure that he was eating and drinking enough during his ride to ensure that he stayed well hydrated and kept his energy levels up.

I made up a whole batch of these sweet potato muffins for him in advance, along with a lot of other portable snacks.

Sweet Potato Muffins | Haute & Healthy Living

Each day, I would get up early with him and restock his little backpack with food.

In hindsight, I think it was a good idea that I decided to go, otherwise I’m pretty sure the guy would’ve starved to death.

These muffins acted as great fuel because they’re packed full of complex carbs and not super high in fat like a lot of muffins.

Didn’t want to weigh the guy down when he’d be biking for 4 days straight.

Sweet Potato Muffins 5

In the end, he ended up making it to Ottawa, with a few flat tires, thunderstorms, wasp attacks, and rescues from the woods down long deserted roads…….

But we won’t go there.

Let’s just focus on the delicious taste of these muffins.

Sweet Potato Muffins

Yield: Makes 12 muffins


  • 1 large sweet potato
  • 1/2 cup of unsweetened almond milk
  • 1 tsp. pure vanilla extract
  • 1/4 cup extra virgin olive oil
  • 1/4 cup unsweetened apple sauce
  • 3/4 cups of pure maple syrup (plus 1 tablespoon to brush muffin tops)
  • 1 tbsp. of chia seeds
  • 2 cups of whole wheat flour*
  • 2 tsp. baking powder
  • 2 tsp. baking soda
  • 1 tsp. cinnamon
  • 1/4 tsp. sea salt
  • Top with a light sprinkle of chopped walnuts (optional)
  • *If you're gluten free, just add 1 teaspoon of xantham gum if it's not in the gluten free powder mix. Substitute whole wheat flour for brown rice flour and or Bob's Red Mills Gluten-Free Flour.


  1. Preheat the oven to 400F. Bake sweet potato whole with skin on, piercing it a few times first.
  2. Once cooked and cooled, remove the skin from the baked potato and place in a bowl. Mash the sweet potato well in the mixing bowl.
  3. Add the milk, vanilla, oil, maple syrup and applesauce (wet ingredients). Add chia seeds and let sit.
  4. Combine all of the dry ingredients together in a separate bowl.
  5. Fold dry ingredients into wet ingredients until well mixed.
  6. Take a muffin tray and spray each muffin round with cooking spray. Pour the muffin mixture evenly into 12 muffin rounds.
  7. Bake at 400 for 20 to 25 minutes. At 20 minutes, take the muffins out and brush the top of each with a bit of maple syrup.
  8. Bake another 5 minutes until nothing sticks to a sharp knife when inserted into the center of the muffin.
  9. Enjoy when cool enough to bite into. Let them sit a good 10 minutes and they'll lose some of their moisture. At first they may seem very dense.

Nutrients per serving (for one muffin):

Servings: 12 • Calories: 178 • Fat: 5.6 g • Carbohydrates: 31 g • Fibre: 3.4 g • Protein: 3.2 g • Sugar: 14.3 g • Sodium: 227 mg • Cholesterol: 0 mg

Sweet Potato Muffins | Haute & Healthy Living Elysia, XOXO