Sweet Potato & Walnut Muffins

By: Susan Joy

These healthy Sweet Potato & Walnut Muffins are moist and tasty, but best of all, they are rich in nutrients and fibre.

I flavoured the muffins with my favourite spices, cinnamon, allspice and ginger, but nutmeg and ground cloves would also work well. I’ve made 12 large muffins here, but I also made small muffins when doing testing of the recipe. For small muffins, you will get 14 – 15, and reduce cooking time to 30 minutes (they are the perfect snack size for kids). The muffins freeze well.


  • 450g sweet potato(s), (peel, cube, cooked & mashed) see notes below
  • 3 Lge egg(s)
  • 1/3 cup maple syrup (100%)
  • 1/4 cup olive oil
  • 1 cup almond meal/flour
  • 1/4 cup arrowroot flour, or tapioca
  • 1 1/2 tsp cinnamon
  • 3/4 tsp allspice
  • 3/4 tsp ground ginger
  • 1 tsp baking soda (bicarb)
  • 1/4 tsp fine sea salt
  • 1/2 cup chopped walnuts, plus extra to sprinkle on top of muffins


Prepare the mashed sweet potato by peeling, chopping into small cubes and steaming until just tender. Drain well and mash; you want a dry mash. Cool before making the muffins (you can make the mash a day ahead to save time and chill overnight).

Preheat oven to 170c (fan-forced). Prepare a large 12-hole muffin tray; I use a good quality silicon muffin tray as it’s so easy to pop the muffins out.

Add the mashed sweet potato, eggs, maple syrup and olive oil to a large bowl. Use a hand-held electric beater on medium and beat to combine well.

Add the almond meal, arrowroot, cinnamon, allspice, ginger, baking soda and salt to the wet ingredients. Beat on medium to combine all the ingredients; scrape down the sides of the bowl using a spatula before you finish beating.

Stir the chopped walnuts through the batter using the spatula.

Spoon the batter evenly throughout the muffin tray (fill each approx. 3/4 full). Sprinkle extra chopped walnuts over the surface of the muffins and lightly press with a finger so the nuts stick once cooked.

Bake for approximately 35 minutes or until firm on top. Allow to cool in the tray for 10 – 15 minutes then remove and finish cooling on a wire rack. They are also yummy warm. I served my muffins with a little coconut flour pressed through a small sieve to replace icing sugar for a healthier option.

Store in an airtight container for up to 3 days at room temperature or 7 days in the fridge. Suitable to freeze.

Article supplied with thanks to The JOYful Table.

About the Author: Susan is an author of The JOYful Table cookbook containing gluten & grain free, and Paleo inspired recipes for good health and wellbeing.

Feature image: Supplied