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27.02.2018 / By Sonia Raga / Published in BREAKFAST

muffins in a bowl


We all love muffins, I know. But we also know that we shouldn´t be eating them for breakfast, right? Well…what if we could? Say hello to this healthy, gluten-free breakfast muffins. 👋🏻 Yes, they are actually healthy enough to be able to eat them for breakfast.


A few weeks ago, a reader wrote an email to me and told me that her husband didn´t have time to have breakfast at home and that he always had to eat something in the car while driving to work. He used to take store-bought muffins, cookies and other kind of sweet junk. So she asked me if there was anything he could eat that was:

  • Healthy
  • Easy to eat
  • Sweet
  • Filling
  • That could be prepared in advance
  • Easy to make

So, even though I wasn´t 100% sure this would work, I was pretty sure we could come up with something that fulfilled all those “requirements”.  I tried a few combinations that didn´t work…not sweet enough…texture not good enough…But after several tries, these beauties came to live. Healthy, filling, easy to make, lightly (but deliciously) sweet, gluten-free breakfast muffins.


sweet potato muffins


These muffins are obviously not the kind of muffins you should bring to a party full of store-bought, sugar-and-fat-filled baked goods, because most people will find them bland after eating all that junk. BUT, eating this in the early morning, when your taste bads are just waking up? Perfection. Slightly sweet, a little bit chewy but not much, easy to make, super filling and as healthy as a porridge…or almost 🤞🏻.  The main ingredients? Oats, sweet potatoes and soy milk. It´s like a sweet potato porridge. Actually, I could have named these “Porridge Breakfast Muffins”. I confess I almost did 🤦🏻‍. But then I though that name was way too weird.


muffins in a bowl


So here you have them guys. You can make this gluten-free breakfast muffins the day before, put them in a air-tight container and place them in the fridge, and your breakfast to-go is ready. Due to the sweet potato, you should eat them the next day. Otherwise, you can freeze some of them and just defrost them in the morning by putting them on top of your toaster, while you get ready.


holding a muffin


These gluten-free muffins are also great for the weekends. For a special treat, cut them in half, toast them and then spread some jam and/or nut butter on top. Everyone, kids and adults, will love them.






Yield 8-9 muffins

These gluten-free breakfast muffins are healthy, filling, easy to make, and deliciously sweet. These are also great for the weekends. Cut them in half, toast them and then spread some jam and/or nut butter on top.


Dry ingredients:

  • 2 cups rolled oats (210g), ground into a flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • pinch of salt

Wet ingredients:

  • 1 cup mashed sweet potatoes (265g).
  • 1/2 cup soy milk (120ml) (use oat milk for a soy free version).
  • 2 tablespoons maple syrup
  • 1 teaspoon apple cider vinegar


  1. Adjust the oven rack to the lower position. This will prevent the top of your muffins from browning too much. Preheat the oven to 180ºC.
  2. In a bowl, whisk the milk and the vinegar. Let it rest for 10 minutes.
  3. In a large bowl, whisk the dry ingredients together.
  4. Add the mashed sweet potatoes and the maple syrup to the milk and vinegar bowl. Whisk until well combined.
  5. Pour the wet ingredients into the dry ingredients and slowly whisk until just combined. No not overmix. The batter will be quite think and that´s exactly how we want it!
  6. Pour the batter into silicon muffin tins. Place them it in the lower rack of the oven and bake for 35 minutes. Do not open the door during the process.
  7. Important: Allow the muffins to cool completely before unmolding them.


  • Due to the sweet potato, you should eat the muffins in 1-2 days.
  • Keep them refrigerated, in an air-tight container.


Courses Breakfast

Cuisine low-fat, gluten-free, nut-free, soy-free

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