These Sweet Potato Oatmeal Muffins are the kind of cozy, make-ahead breakfast that keeps you full, energized, and happy all week—perfect if you want something healthy, oil-free, budget friendly, and truly delicious without any fuss.
For more healthy breakfast recipes, check out apple cinnamon overnight oats, Greek yogurt chia pudding, oil-free granola, banana oatmeal muffins.
These Sweet Potato Oat Muffins Make Mornings So Much Easier
If you’re looking for a wholesome breakfast you can feel good about, these Sweet Potato Oatmeal Muffins are a cozy, nutrient-packed option you can make ahead for busy mornings. 🧡 They’re naturally low in saturated fats, full of fiber-rich oats, and made with simple, real ingredients that fit beautifully into a balanced, Mediterranean-style eating pattern.
Louise and I love keeping a batch in the fridge because they’re the kind of healthy sweet potato muffins that taste comforting, naturally sweet, and satisfying without being heavy. The sweet potatoes add moisture and warmth, while the Greek yogurt brings a gentle protein boost to help you stay energized.
They’re also budget friendly and incredibly practical for meal prep, especially if you enjoy healthy oatmeal breakfast muffins that stay soft for days. I grab one for breakfast, or as a snack after a workout with a little peanut butter and jam—it’s so good. 🌞
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Sweet Potato: Fresh sweet potatoes microwaved for a few minutes until fork-tender work best. They add moisture, flavor, and natural sweetness to the muffins. You can also substitute canned sweet potato purée—or even pumpkin—for an easy, slightly different twist.
- Egg: Helps the muffins rise and hold together. Substitute 1 tbsp chia seeds mixed with 3 tbsp water for a egg-free option.
- Greek Yogurt: Adds creaminess and protein. Substitute low-fat Greek yogurt, Skyr for even more protein, or a thick dairy-free yogurt.
- Milk: Any dairy or non-dairy milk works.
- Maple Syrup: Adds natural sweetness and moisture. Swap with honey or agave syrup for a similar flavor, or use regular sugar—about ½ cup for a mildly sweet muffin or up to 1 cup if you want something closer to a dessert-style treat.
- Vanilla Extract: Adds warmth. Almond extract also works for a bakery-style flavor.
- Rolled Oats: Bring texture and fiber. Substitute quick oats if needed, or a gluten-free oat option for a similar oatmeal muffins without oil.
- Flour: All-purpose gives the best texture. Substitute white whole wheat flour for a heartier muffin or a 1:1 gluten-free blend.
- Baking Powder + Baking Soda: Essential for lift. No substitution recommended.
- Cinnamon: Adds warmth. Chai spice or apple pie spice also taste wonderful in our oil free muffin recipes.
How to Make Healthy Sweet Potato Oatmeal Muffins
Step 1. Prepare the Sweet Potatoes
Preheat your oven to 375°F / 190°C. Pierce each sweet potato with a fork and microwave for 7–10 minutes, or until fork tender. Cut them open carefully (they’re hot!), scoop out the flesh, and mash until smooth. You’ll need about 1.5 to 2 cups. This step gives your muffins that soft, naturally sweet texture you expect from great sweet potato oat muffins.
Step 2. Mix the Wet Ingredients
Add the mashed sweet potato to a large bowl. Whisk in the egg, Greek yogurt, milk, maple syrup, and vanilla. Whisk until the batter looks smooth and creamy with no lumps of yogurt left.
Step 3. Add the Dry Ingredients
Sprinkle in the rolled oats, flour, baking powder, baking soda, cinnamon, and salt. Stir gently until everything comes together. Try not to overmix—this keeps these meal prep breakfast muffins soft and tender.
Step 4. Fill the Muffin Pan
Line a muffin tray with paper liners. Spoon the batter evenly into the 12 cups, filling each one almost to the top. The batter will be thick, and that’s exactly right.
Step 5. Bake the Muffins
Bake for 22 minutes, or until the tops are set and a toothpick inserted in the center comes out mostly clean. Let them rest in the pan for 5 minutes.
Move the muffins to a wire rack to cool completely. Once cool, they peel easily from the liners and stay soft, moist, and perfect for breakfast or snacks all week.
Tips
- Lightly spray your muffin liners: A tiny spritz of oil spray makes it much easier to peel these healthy oatmeal breakfast muffins once they’re cool.
- Mash the sweet potatoes until completely smooth: Any lumps will affect the texture. A smooth mash makes these high fiber breakfast muffins soft, tender, and evenly sweet.
- Don’t overmix the batter: Stir just until the dry ingredients disappear. Overmixing can make the muffins dense instead of fluffy.
- Let the muffins cool fully: They set as they cool. If you try to peel them too early, they may stick.
- Check your muffins early: Every oven is different. Start checking this sweet potato muffin recipe at the 20-minute mark to avoid overbaking, especially if you prefer softer textures.
- Add mix-ins carefully: If you like raisins, nuts, or chocolate chips, fold them in gently at the end so the batter stays fluffy.
- Use thick yogurt: Regular yogurt can make the batter too wet. Greek yogurt or Skyr gives you better structure.
Frequently Asked Questions
Yes! They store beautifully for 4–5 days in the fridge, making them perfect meal prep breakfast muffins for busy weeks.
Absolutely. Freeze them in an airtight bag for up to 3 months. Thaw overnight in the fridge or warm in the microwave for 20–30 seconds.
Yes. You can use a thick dairy-free yogurt, Skyr, or even regular yogurt. If the batter feels too thin, just mix in a tablespoon of flour to bring it back to the right consistency.
Yes. Use a 1:1 gluten-free flour blend and certified gluten-free oats. The texture stays surprisingly soft.
Of course. Add a bit more maple syrup or a handful of dark chocolate chips for a more dessert-like sweet potato muffin recipe.
Yes, it works well. Just make sure the purée is unsweetened and thick, not watery. If it seems too thin, add a couple of extra tablespoons of flour to balance the batter.
More Easy Sweet Potato Recipes
- Dense chickpea sweet potato salad
- Easy sweet potato gnocchi
- Chickpea sweet potato patties
- Sweet potato chili
- Healthy lentil sweet potato salad
- Black bean corn salad with sweet potato
- Sweet potato chocolate bread
- Creamy sweet potato soup
- Black bean sweet potato patties
If you tried this Sweet Potato Oatmeal Muffins recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Sweet Potato Oatmeal Muffins (Healthy and Oil-Free)
Ingredients
Wet Ingredients
- 1½ cups mashed sweet potato 10½ oz / 300 g — measured after microwaving 2 medium-large sweet potatoes
- 1 large egg
- ½ cup Greek yogurt
- ¼ cup milk any dairy or non-dairy milk
- ⅓ cup maple syrup or honey
- 2 teaspoons vanilla extract
Dry Ingredients
- 1 cup rolled oats
- 1 cup all-purpose flour
- 2½ teaspoons baking powder
- ½ teaspoon baking soda
- 2 teaspoons cinnamon
- ¼ teaspoon salt
Instructions
- Prep the Sweet Potato: Preheat the oven to 375°F / 190°C. Line your muffin pan with muffin liners.Pierce each sweet potato a few times with a fork and microwave for about 7 – 10 minutes, or until a knife slides through easily.Cut open, scoop out the flesh (careful it's hot), add it to a large mixing bowl, and mash it until smooth. You'll need about 1½ cups mashed sweet potato.
- Mix the Wet Ingredients: Whisk in 1 large egg, ½ cup Greek yogurt, ¼ cup milk, ⅓ cup maple syrup, 2 teaspoons vanilla extract. Mix until smooth and creamy.
- Add the Dry Ingredients: Add 1 cup rolled oats, 1 cup all-purpose flour, 2½ teaspoons baking powder, ½ teaspoon baking soda, 2 teaspoons cinnamon, and ¼ teaspoon salt. Stir gently with a spatula/spoon until just combined — don’t overmix.
- Bake: Spoon the batter into 12 lined muffin cups. Bake for 22 minutes, or until the tops are set and a toothpick comes out mostly clean.
- Cool and Enjoy: Let the muffins rest in the pan for 5 minutes, then transfer to a rack to cool completely. Once cool, they have a soft, moist crumb.
Notes
- Sweet Potato → Microwaved fresh sweet potato, canned sweet potato purée, or pumpkin purée
- Egg → 1 tbsp chia seeds + 3 tbsp water (chia egg)
- Greek Yogurt → Low-fat Greek yogurt, Skyr, or thick dairy-free yogurt
- Milk → Any dairy or non-dairy milk
- Maple Syrup → Honey, agave syrup, or regular sugar (½ cup for mild sweetness; up to 1 cup for dessert-level)
- Vanilla Extract → Almond extract
- Rolled Oats → Quick oats or gluten-free oats
- Flour → All-purpose, white whole wheat flour, or 1:1 gluten-free blend
- Baking Powder + Baking Soda → No substitution
- Cinnamon → Chai spice or apple pie spice
- Lightly spray muffin liners to make peeling easy once cooled
- Mash sweet potatoes completely smooth for an even, tender texture
- Don’t overmix—stop as soon as the dry ingredients disappear
- Let muffins cool fully so they set and release cleanly
- Check early (around 20 minutes) since ovens vary and overbaking dries them out
- Add mix-ins gently (raisins, nuts, chocolate chips) to keep the batter fluffy
- Use thick yogurt like Greek yogurt or Skyr for better structure
- Storage: Store the muffins in an airtight container for up to 4–5 days in the fridge, or freeze them for up to 3 months.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
Can I sub date syrup for honey in this muffin recipe?
And thank you for great recipes. I really appreciate you offering alternatives/substitutions. I hate it when I’m set to prepare something and am missing an ingredient. Your suggestions nearly always let me go ahead with recipe.
Hi Susan, thank you so much for the kind words—that’s exactly why we include substitutions 🙂
And yes, you can substitute date syrup for honey in this recipe. I’d recommend to use a 1:1 ratio (the same amount of date syrup as honey) since they have similar sweetness. The date syrup may add a slightly deeper, darker flavor, which will be wonderful with the sweet potato, I think.
Happy baking!
Could you advise on times/temp for airfryer?
Hi Trina,
Yes, I think that it is possible. We haven’t tested them in the air fryer, but here is how I would do it:
Bake them at 320°F (160°C) for about 12–15 minutes. Check at 12 minutes so they stay soft and don’t overbake.
Hope you enjoy them 🙂 Best, Louise
Thank you!
This is the second recipe I’ve tried from this blog and oh my gosh! The first was the Turmeric Chickpea stew that my family loved. And now, we love these muffins! I originally thought I’d freeze half the batch for later, but we can’t stop eating them and I’ve been asked to add these muffins to our regular menu rotation. So happy I found your site and I’ll be trying more of your recipes. Thank you!
Hi Lisa,
Oh this is wonderful to hear — thank you so much.
I love that they made it into your regular rotation. I’m so glad you found us, and happy baking AND eating ahead 🙂
Hi! Does non fat greek yogurt work?
Hi Sofia, yes it does, we tested with 0%, 2%, 5%, and full-fat and all were excellent 🙂
Happy baking!! Kindest,
Louise
Healthy and oilfree just what I need on my clean eating journey.
Wonderful! I’m really happy this recipe supports your goals 🙂 Thank you for baking along with us.
Kindest, Louise