Skip to Content

Sweet Potato Oatmeal Muffin Cups

Sweet Potato Oatmeal Muffin Cups are the perfect grab-and-go breakfast or healthy snack. Made with wholesome ingredients, these simple oatmeal muffins are perfect for meal prepping.

Plate stacked with sweet potato muffins, ready to eat.

Hearty and perfectly sweet, these sweet potato muffins are a feel-good treat. I employ them as part of my breakfast with some form of high-protein meal or as a healthier dessert.

The first time I made these sweet potato baked oatmeal muffin cups, they lasted less than 24 hours in my house.

And I must confess, I was mostly responsible for their spontaneous disappearance.

They leave you feeling energized while satisfying your sweet tooth without going overboard.

If you’ve made baked oatmeal, such as my Peanut Butter Banana Baked Oatmeal or my Mixed Berry and Apple Baked Oatmeal, you’re already familiar with the concept of baked oatmeal cups.

We’re simply baking our morning bowl of oatmeal in the oven for a sort of breakfast cake adventure.

A nutritious breakfast option for little kids and a delightful energy bite for the busy workweek, this is my favorite way to enjoy a healthier treat without much added sugar.

Muffin tray of baked sweet potato muffin cups.

Loving the concept of baked oatmeal muffins? Also try my Blueberry Banana Baked Oatmeal Cups or my Apple Baked Oatmeal Cups.

Let’s chat about the basic ingredients for this easy baked oatmeal recipe

Ingredients for Sweet Potato Oatmeal Muffin Cups:

Sweet Potato: Mashed sweet potato adds natural sweetness, volume, moisture, and all sorts of health benefits to this baked oatmeal recipe.

Sweet potatoes are high in Vitamin A, antioxidants, and Potassium, enriching this healthy snack with superfood powers.

You can use leftover baked sweet potato or use one of the methods outlined below for cooking the sweet potato.

Oats: These flourless oatmeal muffins call for quick oats instead of flour. I recommend using instant oats or quick cooking oats instead of rolled oats for the best texture.

Rolled oats still work, although the oats themselves have more of a raw texture, requiring more chewing.

If you need the recipe to be gluten-free for someone with celiac disease, use certified gluten-free oats. I use sprouted gluten-free oats.

Unsweetened Creamy Almond Butter: Adding healthy fats, richness, and moisture to these sweet potato oatmeal cups, we need some creamy almond butter.

Peanut butter or sunflower seed butter works too although you’ll be able to taste them.

Eggs: A couple large eggs help the muffins rise so that they have some fluff to them. Swap out the eggs for flax eggs for an egg-free vegan option.

Milk of Choice: Pick your favorite type of milk, be it regular milk or a non-dairy milk like oat milk, almond milk, or coconut milk.

Pure Maple Syrup: A touch of pure maple syrup sweetens these sweet potato oats. For sweeter oatmeal muffin cups, add 1 to 4 tablespoons of brown sugar in addition to the pure maple syrup.

Vanilla Extract: A splash of pure vanilla extract brings warm flavor, making this quick breakfast taste so inviting.

Ground Cinnamon, Ground Ginger, Sea Salt: Warming spices like ground cinnamon and ginger are responsible for creating a great deal of flavor.

If you have pumpkin pie spice, feel free to use 2 teaspoons instead of the cinnamon and ginger.

Chocolate Chips (Optional): Looking for some bursts of chocolate goodness? Stir in some chocolate chips.

I keep the recipe low in sugar by only adding a few chocolate chips on top of the muffins and I skip adding them in. You can use sugar-free chocolate chips for a carb-conscious treat.

Recipe Customizations:

  • ​Add 1 tablespoon of chia seeds, hemp seeds, or flax seeds for some added omega-3 fatty acids.
  • If you have ground nutmeg on hand, add 1/2 tsp ground nutmeg to these healthy muffins.
  • Use a combination of mashed bananas and mashed sweet potatoes if you’d like.
  • Stir 2/3 cup of crunchy pecans or chopped walnuts into the batter.
  • Add up to 3 tablespoons of protein powder. If you use more than 3 tablespoons, you will need to add some additional milk.
Sweet potato oatmeal muffin cups in a muffin tin, fresh out of the oven.

Now that we’re familiar with the healthy ingredients, let’s bake some healthy baked oatmeal cups.

How to Cook Sweet Potatoes:

Begin by cooking the sweet potato using your preferred method.

To cook the sweet potato in the microwave, wrap it in a paper towel, douse the paper towel (and potato) with water, then place it on a plate. Microwave for 5 minutes then flip to the other side and microwave for another 3 to 5 minutes, or until the potato is very soft and fork tender.

Note that large potatoes will require up to 15 minutes in the microwave, whereas small potatoes need about 8 to 10 minutes total.

You can also roast sweet potatoes in the oven wrapped in aluminum foil at 400 degrees for 45-60 minutes (depending on size) or boil them for 20 minutes.

Note: You can cook the sweet potato several days in advance and store it in an airtight container in the refrigerator until you’re ready to make the oatmeal muffins.

How to Make Sweet Potato Baked Oatmeal Muffin Cups:

Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with paper liners. If you don’t have muffin liners, spray the holes with cooking spray or grease them with coconut oil.

Once the sweet potato is cool enough to handle, mash it and measure out 1 cup. 

Mashed sweet potato in a measuring cup

Transfer the mashed sweet potato to a large bowl along with the almond butter, eggs, milk, pure maple syrup, and vanilla extract (the wet ingredients). Mix well until everything is combined.

Pureed sweet potato, almond butter, milk, pure maple syrup and eggs in a mixing bowl.

Add the coats, sea salt, ground cinnamon, and ground ginger to the mixing bowl (the dry ingredients) and mix well until a thick mixture forms. If desired, mix in chocolate chips.

Oats, cinnamon, ground ginger, and sea salt on top of sweet potato wet ingredients to make sweet potato muffin cups.

Pour the sweet potato oatmeal mixture into the muffin cups, filling them most of the way up.

Sweet potato oatmeal mixture in a large mixing bowl.

Bake on the center rack of the preheated oven for 20-25 minutes, or until the muffins test clean.

Sweet potato muffin batter in a muffin tin with chocolate chips on top, ready to be baked.

A great way of testing whether or not baked goods are cooked through is by testing the internal temperature with a digital thermometer.

To do so, insert a meat thermometer into the center of a muffin and wait until the numbers stop moving. The muffins are fully baked if they are 190 degrees or higher, and the ideal temperature is between 190 and 210 degrees Fahrenheit.

Allow the muffins to cool to room temperature before attempting to peel one to eat. If you try peeling off the muffin papers when the muffins are still warm, you’ll lose much of the muffin to the liner.

Store leftover muffin cups in an airtight container in the refrigerator for up to 1 week.

You can also store muffins in a large ziplock bag in the freezer for up to 3 months.

You can turn this into an oatmeal sweet potato casserole by using an 8-inch cake pan to make an oatmeal bake.

Plate of sweet potato oatmeal muffins with chocolate chips on top, ready to eat.

This quick breakfast recipe makes 9 muffins. You can easily double the recipe if you plan on using it for meal prep or want plenty of leftovers.

The perfect snack for busy mornings, you’ll love how customizable and healthful these meal prep oatmeal cups are.

If you love easy recipes with oats, also try out these reader favorites.

More Oatmeal Recipes:

Sweet Potato Oatmeal Cups all day every day!

Plate stacked with sweet potato muffins, ready to eat.

Sweet Potato Oatmeal Muffin Cups

Flourless sweet potato oatmeal cups made with all wholesome ingredients. Quick, easy, perfect for meal prepping!
Prep Time: 10 minutes
Cook Time: 30 minutes
10 muffins

Equipment

Ingredients

Instructions

  • Cook the sweet potato using your preferred cooking method.
  • Preheat the oven to 350 degrees Fahrenheit and line a muffin tin with paper liners. If you don’t have muffin liners, spray the holes with cooking spray or grease them with coconut oil.
  • Once the sweet potato is cool enough to handle, mash it and measure out 1 cup.
  • Transfer the mashed sweet potato to a large bowl along with the almond butter, eggs, milk, pure maple syrup, and vanilla extract (the wet ingredients). Mix well until everything is combined.
  • Add the coats, sea salt, ground cinnamon, and ground ginger to the mixing bowl (the dry ingredients) and mix well until a thick mixture forms. If desired, mix in chocolate chips.
  • Pour the sweet potato oatmeal mixture into the muffin cups, filling them most of the way up.
  • Bake on the center rack of the preheated oven for 20-25 minutes, or until the muffins test clean.
  • A great way of testing whether or not baked goods are cooked through is by testing the internal temperature with a digital thermometer. To do so, insert a meat thermometer into the center of a muffin and wait until the numbers stop moving. The muffins are fully baked if they are 190 degrees or higher, and the ideal temperature is between 190 and 210 degrees Fahrenheit.
  • Allow the muffins to cool to room temperature before attempting to peel one to eat. If you try peeling off the muffin papers when the muffins are still warm, you’ll lose much of the muffin to the liner.

Notes

Store leftover muffin cups in an airtight container in the refrigerator for up to 1 week.
You can also store muffins in a large ziplock bag in the freezer for up to 3 months.
Nutrition Information is calculated without the chocolate chips

Nutrition

Serving: 1muffinCalories: 219kcalCarbohydrates: 25gProtein: 8gFat: 10gSaturated Fat: 2gMonounsaturated Fat: 1gCholesterol: 38mgSodium: 177mgFiber: 4gSugar: 8g
Course: Breakfast, Muffins
Cuisine: American
Keyword: baked oatmeal recipe, breakfast recipes, easy oatmeal recipe, gluten free oatmeal recipes, healthy baked oatmeal recipes, oatmeal muffin cups, sweet potato oatmeal cups, sweet potato oatmeal muffins, sweet potato recipes
Servings: 10 muffins
Calories: 219kcal
Author: Julia

This post contains affiliate links, which means I make a small commission off items you purchase at no additional cost to you.

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Ginny

Wednesday 28th of February 2024

Since I never buy Almond butter can I use regular butter at the same amount instead? I may try dried cranberries as well, instead of the chocolate chips, or maybe combination!

Julia

Wednesday 28th of February 2024

Hi Ginny! I haven't tested the recipe using regular butter so I'm not sure how it would turn out. Because there is a difference in consistency between almond butter and regular butter, my one worry would be that the muffins don't set up enough or turn out greasy. Nevertheless, if you're up for experimenting, I would say it's worth a try! You could reduce the amount to 1/4 cup or 1/3 cup of butter (4 to 5 tablespoons) and increase the amount of milk ever so slightly. Let me know if you try it! xo

Sue Ellen

Wednesday 28th of February 2024

Very disappointed with this recipe. All you taste is the nut butter even though I tripled the cinnamon. I cook organically and this is a lot of ingredients for the disappointing results. I won't be making them again.

Sue Ellen

Friday 1st of March 2024

@Julia, I use organic peanut butter. Almonds are typically heavily sprayed with pesticides, so I hesitate to use. I am not a fan of Sun Butter's taste.

Julia

Wednesday 28th of February 2024

Hi Sue Ellen,

I'm sorry to hear you're disappointed in the result. What type of nut butter did you use? Did you use peanut butter? If so, I mention in my post:

"Peanut butter or sunflower seed butter works too although you’ll be able to taste them."

If you used almond butter, I'm wondering if you simply don't enjoy the taste of almond butter? If so, this would be good information for you to know moving forward to not make recipes that call for almond butter.

Again, I'm sorry you didn't enjoy the recipe. What would be helpful for you in the future is assessing what flavor you're looking for going into a recipe and first deciding whether or not that recipe can provide that flavor given 1) the ingredients and 2) the information outlined in the post. Just food for thought.

Joumana Harake

Wednesday 7th of February 2024

Hi I’m just asking do you use any baking powder or baking soda if not how ds it raise and has a good consistance

Julia

Thursday 8th of February 2024

Hi there! There is no baking powder or baking soda. The oatmeal cups are meant to turn out very dense, not fluffy. If you're looking for fluffy sweet potato muffins, I'd recommend either this recipe: https://www.yipinpo.com/healthy-sweet-potato-muffins/ or this recipe: https://www.yipinpo.com/healthy-double-chocolate-sweet-potato-muffins/ Hope you enjoy!

Claudia

Tuesday 6th of February 2024

The recipe looks great! but the add the ad That is flashing directly inside of the written recipe is driving me crazy! I can hardly read the recipe itself! It is actually making me feel dizzy...

Julia

Tuesday 6th of February 2024

Hi Claudia,

My sincere apologies - I know that can be super frustrating. As a temporary fix, you can click the "print recipe" button, and that will pop up the full recipe without any ads. Of course, you don't need to print the recipe if you don't want to but you will at least have a better view.

In the long term - I'm currently having my site redesigned, so the recipe cards will look completely different once that is complete. I apologize in the meantime that the recipe is difficult to view, but the silver lining is it won't always be this way.

I hope this helps! Let me know if you have any questions. xo

Cindy

Tuesday 6th of February 2024

These look so good! I happen to have a can of sweet potato puree in my cupboard. Could I substitute that for the fresh sweet potato?

Julia

Tuesday 6th of February 2024

Hi Cindy! I've actually never used canned sweet potato puree before so I'm not sure if the moisture content is different. I would say it should work great. The batter should be very thick so if you make it with the canned sweet potato and the batter looks relatively thin, you can add more oats to thicken it up. Let me know if you need any help along the way! xo

This site uses Akismet to reduce spam. Learn how your comment data is processed.