A perfectly tender and portable snack made with sweet potatoes for lasting energy.
These paleo sweet potato muffins are also nut free and egg free, so they are suitable for multiple diets!
My gluten free sweet potato muffins are free of two super common allergens: eggs and nuts!
Anyone who cuts out grains knows…..baking without grains almost ALWAYS requires eggs. Problem is, there are lots of people with compromised guts that can’t do eggs OR nuts OR grains! So what is a person to do??!! You hit the kitchen and start experimenting!
Personally, when I make something, I want to be able to offer it to my son…who has yet to tolerate nuts or eggs yet either…so I have to get a bit creative.
These sweet potato muffins are soft with a dense crumb. They feels like a meal in the mouth and extremely hearty!
Consequently, they pack amazingly well! Hiking, picnics, trips…you name it! They have tagged along with us many a times!
Let me know what you think…and if you want more paleo egg free/nut free recipes, leave a comment and let me know! It is a new baking challenge I am trying to master!
Key ingredients for making this paleo sweet potato muffin recipe:
- Coconut butter: I make my own, but you can also purchase it online or in well-stocked natural grocers.
- Whole psyllium husks – these help with binding in egg free baked goods
- Coconut flour: grain and nut free, it is a great flour to cook with, and totally unique in its behavior.
How to roast sweet potatoes for this paleo muffin recipe?
Nothing compares to a roasted sweet potato….not boiled, not blanched, not steamed!
Roasting brings out the maximum sweetness which is why this recipe can use so little sweetener.
Will any mashed squash or sweet potato work? Sure…but know it WILL change the end flavor, and you may need to add additional sweetener in the form of stevia or palm sugar to make it good!
TO ROAST YOUR SWEET POTATOES: Simply scrub your sweet potato clean, prick all over with a fork, and bake in 350 degree oven for about an hour until some of the sugars are seeping out of the holes! It should be oober soft and deflated looking when it comes out of the oven and deflates! I make multiple potatoes at once and use them in smoothies or other other treats (pureed with coconut milk…swoon!) The size of your sweet potato will effect total cooking time, so begin checking around the 30 minute mark.
Additional paleo egg free treats
- Pumpkin Chocolate Muffins – Nut Free
- Dense & Fudgy Chocolate Brownies (nut free)
- Nutella Cookies
- Pumpkin Snickerdoodles
- Strawberry Macaroons (nut free)
Sweet Potato Muffin Paleo Recipe:
If you make these muffins, I want to hear about it! Please come back to leave a comment and rating!
Paleo Sweet Potato Muffins- Egg, Nut, & Grain Free!
Ingredients
- 1/2 cup ROASTED sweet potato see notes above in post about roasting
- 1/4 cup dates about 5 medjool dates, or abut 2.5 ounces
- 1/4 cup non-dairy milk I use coconut milk
- 1/4 cup coconut butter softened
- 3 tablespoons coconut oil softened
- 2 tablespoons palm sugar optional, to taste
- 6 tablespoons coconut flour
- 2 tablespoons psyllium husks
- 2 teaspoons vanilla extract
- 1 1/2 teaspoon baking powder grain free
- 1 teaspoon baking soda
- 1 teaspoon cinnamon optional
- 1/8 teaspoon sea salt
Add In Options:
- orange zest chocolate chips, cranberries, raisins, toasted nuts.
- 1/4 cup collagen for added gut healing protein! Use code "tessa10" for 10%off any order
Instructions
- Preheat oven to 350 degrees.
- Place the dates, milk, coconut butter, and coconut oil in a pan and simmer gently a couple of minutes to soften the dates.This step is completely by-passable if your dates are very soft already.
- Add the date mixture and sweet potato to the bowl of a food processor and puree until smooth.
- Add in the remaining ingredients minus any add ins and pulse until well mixed. Batter will be very thick.
- Use your hands to grab a golf ball size piece of dough, and roll gently in your hands to form a ball. Alternately, I use my handy 1 1/2 T cookie scoop to keep my hands clean.
- Place the balls into a greased mini muffin tin.
- Bake for 18 minutes, or until a toothpick inserted in the middle comes out clean.
- These will keep for several days on the counter in an airtight container.
Nutrition
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These were a gem to find! Delicious and just what I needed as I’m on a strict elimination diet. I read all the comments which I found helpful. I left out the sugar, used 2T of unflavored gelatin in place of the psyllium husks, and used just coconut oil for the coconut butter plus the coconut oil called for in the recipe. I added pumpkin pie spice. My family members who aren’t on the diet enjoyed these too!!! Definitely will be making these regularly. Thank you for sharing this recipe!
Yes, these were one of my go-to’s when we were doing all of our healing work!! Yay JB!
What would happen without the physillium husk? Thanks so much!
They’d probably be more fragile Lenora..can you use another binder? Chia meal, guar gum, egg, gelatin, etc?
I’ve made these several times and we love them! I add in fresh blueberries and this time I added some roasted walnuts and I never add sugar, they are amazing without it! These have become part of our regular breakfasts along with 2 hard boiled eggs! Thank you!
Those sound like some amazing additions!! So glad everyone enjoys them Nadia! Thanks for letting me know!
Yum, these were delicious. Loved the warm spices added to the mixture.
Made it last week, used an egg instead of the 2 tablespoons psyllium husks, no sugar at all, put a couple of dark chocolate chips for kids, and it was a hit! Great, nutritious muffins and easy enough to make them! I’m going to roast more sweet potatoes next time, and freeze them to have it handy when I need it. Thanks!
Love the idea of using sweet potatoes in these! Pinned & Yummed 🙂
how does one make coconut butter?
Hi Lydia, I linked to my method in the post above!!
These are fabulous! I made another muffin/cookie a few days ago and they turned out horrible!
I didn’t have high hopes for these. and i’m pleasantly surprised with the outcome!
Thanks!
oh and add me to the list of wanting more egg free/grain free treats <3
Great Megan glad they worked out well for you!!
WOW! These muffins are amazing. I bought coconut flour and have made four egg free recipes with the coconut flour that were terrible. I was about to give up hope until I found this recipe! These are such a huge success. Thanks for taking the time to put this recipe together, it is a keeper.
Thanks Anna, glad you like them as much as we do! We also had many dismal failures…paleo egg free baking can be tricky!!
Hi – on Paleo AIP -so wanted to substitute pumpkin for sweet potato – would I use about a cup? Also
To substitute gelatin for psyllium stalks – use about 2 tablespoons
( I use Great Lakes Gelatin – Red Can) Thank you in advance !
You Rock!
subbing pumpkin is no issue – 1 to 1…although it is not as sweet as sweet potato…so use your own taste buds as a guide! I think 2 tablespoons of gelatin would do the trick…anxious to hear how it turns out Suz! I have been wanting to try it!
subbing pumpkin is no issue – 1 to 1…although it is not as sweet as sweet potato…so use your own taste buds as a guide! I think 2 tablespoons of gelatin would do the trick…anxious to hear how it turns out Suz! I have been wanting to try it for the AIP’ers!
I’ve been baking free from for years but am new to egg free. Problem is none of us like sweet potato! That and butternut squash are two of the extremely short list of dislikes I have- But I am tempted to try this as it looks so moist. #freefromfriday
Fantastic idea – I haven’t used sweet potato in muffins just in brownies – will be playing with it this week I think. Thanks for sharing 🙂
These look sooo good Tessa! I am very interested in paleo baking recipes but unfortunately they usually use eggs, so I’m really glad to find your recipe is vegan! Definitely going to try this 🙂
yummy! can’t wait to try these….i will try oat flour, maybe little buckwheat too– instead of coconut due to allergies. I will try to find a sub for the husks too:) we are nut free as well
Hi Karen…try chia meal, or flax meal…might bind like the psyllium! I bet oat flour and buckwheat would be great…I usually use fresh buckwheat groats that I grind myself, what about you?
Can you recommend a substitute for coconut flour? My son is allergic to tree-nuts, so neither this or almond flour works for us.
Hi Heather…I need more info! What flours CAN you cook with?
Yes! More grain-free, egg-free, nut-free and dairy-free baked goods. I’ve been trying but haven’t succeeded yet. Can’t wait to try these. Egg-free and nut-free Paleo is hard (of course I also can’t eat sweet potato but I’m going to trust the recipe will work with roasted butternut squash. Thank you.
We’re mostly paleo now, but do splurge on grains here and there. We are trying to avoid eggs and nuts though and it’s almost impossible to do that without grains it seems. So thank you for this! Will try with flax instead of psyillium and may try to find an alternative for the coconut flour, as we try to limit that as well.
These are delicious! I tripled the recipe, subbing 3 tsp apple cider vinegar for the baking powder. I baked them for 35 minutes in regular-sized silicone muffin cups.
This looks great. I too cannot eat eggs or grains. Is the mini muffin tin essential? Would a regular muffin tin work, or would they end up uncooked in the middle?
Hi Martha, a regular muffin tin will work, just don’t use a ton of batter, maybe a tablespoon more or so!
Thanks for the nut free recipe. I’ll try it. We are trying a grain free, dairy free diet for my son that is allergic to nuts. Oh and he hates the taste of coconut! I’m hoping the sweet potato masks some of the coconut taste.
Hi Anne, fingers crossed! I also have another nut free muffin you can try: Pumpkin Chcoclate, and chocolate hides the coconut flavor too! https://www.tessadomesticdiva.com/2014/02/paleo-pumpkin-chocolate-muffins-egg-nut-free-w-whole-30-option.html
Love this recipe!! Second time making it and they turn out so nice. I use ground chia seeds in place of the psyllium and it works perfectly.
Thanks Marni, it is so great getting feedback! It is the only way we know people are actually using our recipes, so I rally appreciate it!
I have been paleo for 14 months… my son was just diagnosed with egg, gluten, and nut allergies. I’ve been seriously questioning how I will make baked goods that we can all eat… I’m so happy I found this post (and the others you link above!). I have all of these ingredients in my cabinet. I could just cry. Or hug you. Thank you!
Hi Carly! Besides my two most recent muffins that fit these criteria, I have a pretty perfect banana bread (that keeps getting eating too fast to photograph it!), some blondies, and some other goodies up my sleeve! So stay tuned! I am here to help anytime, please let me know if you need anything!
These look delicious. I cannot wait to try these!
Delicious! I added chopped chocolate from a organic dark chocolate bar and chopped macadamias. Sooo good! Thanks for a great recipe.
Thanks for reporting back Andria, so glad you love them! And chopped macadamias?! Yes please!
These were so yummy!!! A bit soft with the use of gelatin instead of psyllium but still good… 😛 Thank you for creating this recipe and sharing it to the world! 😀
Its so funny I was thinking about making a recipe like this with the same ingredients but you did the work for me; Thanks ;P
Yes Susan, that was my prediction…I am also experimenting with gluconnoman powder, but good to know it at least works! Thanks for experimenting for me!
Hello thanks for making a recipe that is paleo & egg-dairy-nut-free!!!!! yea!!! 😀 So difficult to find!!! I was just wondering have you ever tried to make this recipe with gelatin pwd instead of psyllium?
–Thank you!
Not yet Susan, but I will definitely update if I can…it would make these AIP friendly that way too!
I made these today…we loved them!
Such an easy recipe…my dates were at room temperature so I skipped the softening stage and tossed everything in the food processor. Rolling the dough into balls was less messy too.
Thank you for a wonderful recipe!
Yay June! So glad you loved them…and doing them all in the food processor is an added bonus, to be sure! Thanks for your feedback!
Thank you SO much for this!! You must be my guardian angel as I have been searching far and wide for good paleo, egg free (and nut free) recipes.
Do you think you would be able to use canned sweet potato purée in this recipe?
Also, would it work to substitute another kind of purée such as butternut or pumpkin?
thank you so, so much! keep it up! 😀
Hi Keira…the recipe would work perfectly well with canned sweet potato…but I have never like the flavor of it…and it is not nearly as sweet has homemade roasted. If you like it, by all means,use it! I also just posted another paleo/egg/nut free muffin, pumpkin chocolate!
Yes, please for more egg-free, grain-free goods, especially with coconut flour as the main flour. 🙂
I’m intrigued by these. I’ve been working on a sweet potato muffin for a little bit now, but I’ve can’t seem to get them to stay up! Haha. These look very good! Thanks for sharing them at Savoring Saturdays.
Happy to help you trouble shoot Raia…two minds are always better than one! Send me you recipe so far and maybe I can make an educated guess!
These look delectable! I know what we’re having for breakfast tomorrow… And, yes, please! I would LOVE more egg-free paleo recipes. My daughters both have egg allergies, so we avoid them along with dairy and gluten for my celiac 4yo. Oh how I miss the feeling of really loving what I bake. These days it’s usually this feeling: “meh, they’ll probably eat it anyway.” Or I end up making the same 3 things over and over again. So sad! But recipes like these are true treasures to me!!! Thank you, thank you!!
Please keep these types of recipes coming. It’s so hard trying to bake without eggs!
Sounds wonderful. Please, please, more recipes without eggs.
This looks wonderful! I don’t have psyllium husks, but I can have eggs. Any suggestions for changes in proportions to make it work?
This will totally change the end texture, but I originally did these with eggs Danyka: Remove the psyllium and coconut butter OR coconut oil and use 2 eggs.
These are so cool Tessa! I am totally going to have to try these out!!
Hi Tessa,
Awesome recipe! I’ve been working on an apple cinnamon (coconut flour) muffin recipe that’s pretty good, but has eggs. You are SUCH an amazing baker my friend. I know I say this over and over, but it’s true and you always inspired me! I look forward to making this recipe. But first I shall make some coconut butter. 🙂
Hugs,
–Amber
These look great and I can’t wait to try them. Please keep the egg-free paleo recipes coming!
I have to ask…..where did that green coffee cup come from? Thanks!
Alison, those come in a set at Cost Plus, either jewel or primary tones! love them!
Would love more egg free paleo recipes! We eat paleo but my daughter has egg allergies which really limits what I can make. Thanks for sharing your recipes!
These look delicious…I will bake them soon!
Yes, I would love more egg free, grain free, nut free recipes! Just when I got the hang of “grain free”, I discovered I can not eat eggs. This has been a huge challenge for me because I love to bake. When I attempted to cut back on all the nut flour I discovered that most coconut flour recipes require eggs.
So, all this just to say “thank you” for a recipe that meets all my criteria! Your time and effort is appreciated!
Thank you – June
Wow Tessa, you amaze me! I have found that I don’t feel well when I have eggs so I’ve been trying to make some vegan baked goods but none of them have turned out. This look so yummy!!!
Hey, Valentina! You must be doing a form of the AIP of Paleo then….I am guessing these might cook a couple minutes longer, I will update if I test them out full size, and let me know when YOU do it so we can compare! (:
I will make these over the weekend! Please please keep doing more egg free recipes! I am currently nut-free, egg-free paleo — and baking has been a challenge, especially bread. I’ve been practicing with plantains and coconut flour thus far. For the muffins –any idea how long these should bake as regular-sized muffins?
I’m in the same situation. I am highly sensitive to eggs and nuts don’t seem to work well for me at all, as well as some legumes.. This is a great recipe and I’ve adapted it according to what I have at home 🙂
Hi ANdrea! WOuld you be willing to share your tweaks…those kinds of things are super helpful to other readers!! Thanks for stopping by!
Sure 🙂 I don’t really measure the things I add.
– Instead of dates and palm sugar, I’ll use honey. I personally think the sweet potatoes makes it so sweet anyway.
– I don’t use coconut butter or psyllium husks
– I only add the baking powder, not the baking soda
– I’ll cook this in a bread form instead of cupcakes as that’s what I have
It still managed to stick together well. Sometimes i’ll add just a tiny bit orange zest or chocolate chips
Yes, please. More egg free paleo recipes. I just wish there were a few sweet potatoes in the house. I AM pinning this just as soon as I quit typing. Thanks for sharing.