Sweet Potato Muffins

We love desserts, right?  But we don’t love all the sugar, fat and refined ingredients, do we?  Add Shabbos meals every week, yom tovim and the occasional simcha here and there, you can almost FEEL the waistline expanding. Not to mention the sugar highs and crashes of ourselves and kids.

Enter: sweet potatoes! Yes, sweet potatoes for desserts, you read right. Here’s a few reasons why:

  • Sweet potatoes are a treasure trove of health benefits, from anti-inflammatory properties, to having high levels of Vitamins A and C, among many others (see link below)
  • They are a low-glycemic food. High glycemic foods consisting of refined sugars and flours, make your blood sugar spike and then crash. This not only causes fatigue, but food cravings as well. Low-glycemic foods help stabilize the blood sugar by causing only a gradual rise and fall
  • Best of all, sweet potatoes are naturally very sweet. So, you can cut down on the added sugar in your recipe!

(For more information on the health benefits of sweet potatoes, read this great article:  http://health.facty.com/food/nutrition/10-health-benefits-of-sweet-potatoes/ )

Lately, I have been making muffins and bars from sweet potatoes. It’s a nice change from the standard chocolate chip oat bars/cookies I usually make for my kids snacks. I googled “Sweet Potato Muffins” and saw this recipe for Sweet Potato Oatmeal Muffins at www.geniuskitchen.com (for the original recipe, click here: http://www.geniuskitchen.com/recipe/sweet-potato-oatmeal-muffins-152519 ).  I made my own adaptations and came up with this healthier alternative. My family really loves these muffins. I brought them to a ladies shal seudas last Shabbos and a couple people asked for the recipe. So here it is, ladies! Enjoy!

P.S. These muffins contain a secret ingredient! You won’t believe it! White beans! Yes, white beans. Beans add lots of fiber and protein, which further balances out the effect of sugar on the bloodstream. If you puree them they have no taste or smell, Extra, undetectable  nutrition for your family! What can beat that???

Sweet Potato Muffins

Prep Time: 15 minutes

25 minutes

40 minutes

Yield: 12 regular muffins or 24 mini muffins

Sweet Potato Muffins


  • 1 cup mashed potatoes
  • 1 cup soy milk (you can use another milk replacement if you like)
  • 1/2 cup white beans, very well pureed
  • 1/4 cup olive or canola oil
  • 1 1/2 cups whole wheat flour
  • 1/2 cup oats
  • 1/2 cup coconut palm sugar* or 1/4 cup stevia baking blend
  • 2 tsp. baking powder
  • 1 1/2 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 1/4 tsp. salt
  • *White or brown sugar can be used instead of coconut palm sugar if you wish. The measurements are the same
  • Topping (Optional):
  • 1 Tbsp. coconut palm sugar
  • 1 tsp. cinnamon


  • Preheat oven to 350 degrees. Spray a 12-cup regular or 24-cup mini muffin tin and set aside.
  • Put sweet potatoes in a large bowl. Make sure they are well mashed. Add soy milk, beans and oil. Mix thoroughly.
  • In a separate bowl, place flour, sugar, baking powder, spices and salt. Sift very well with a fork. Fold in the oats. Blend into the sweet potato mixture.
  • Spoon batter carefully into each muffin cup, filling almost to the tops.
  • In a small bowl, mix the sugar and cinnamon. Sprinkle over the muffins.
  • Bake for 25 minutes or until an inserted toothpick comes out clean. Remove from oven and set aside to cool.