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Healthy sweet potato oatmeal muffins stacked for an easy oil free breakfast.

Sweet Potato Oatmeal Muffins (Healthy and Oil-Free)

Prep Time: 10 minutes
Cook Time: 22 minutes
Total Time: 32 minutes
Servings: 12 people
Author: Nico Pallotta

Wet Ingredients

  • 1½ cups mashed sweet potato 10½ oz / 300 g — measured after microwaving 2 medium-large sweet potatoes
  • 1 large egg
  • ½ cup (120 g) Greek yogurt
  • ¼ cup (60 g) milk any dairy or non-dairy milk
  • ⅓ cup (90 g) maple syrup or honey
  • 2 teaspoons vanilla extract

Dry Ingredients

  • 1 cup (110 g) rolled oats
  • 1 cup (150 g) all-purpose flour
  • 2½ teaspoons (10 g) baking powder
  • ½ teaspoon baking soda
  • 2 teaspoons cinnamon
  • ¼ teaspoon salt

  • 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.
    Step 1 Mashed sweet potatoes in a bowl ready for baking sweet potato oat muffins.
  • 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.
    Step 2 Smooth wet ingredients mixed together for healthy sweet potato oatmeal muffins.
  • 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.
    Step 3 Dry ingredients added to bowl creating thick muffin batter with oats and sweet potato.
  • 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.
    Step 4 Muffin batter spooned into lined tray ready for baking.
  • 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.
    Step 5 Freshly baked Healthy sweet potato oatmeal muffins ready for breakfast or snacks.
Substitutions
  • 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
 
Tips
  • 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.
     
 
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