loaves & such

Sweet Potato Superhero Muffins Recipe

These sweet potato superhero muffins are filled with sweet potato and zucchini, almond flour and whole grains, yet taste actually out of this world. They’re a perfect quick breakfast or snack. And if I’m a betting woman (which I am), they’re going to become a staple in your home.

Superhero Muffins

These sweet potato superhero muffins are adapted from my all-time favorite muffin recipe from Run Fast Eat Slow, a cookbook by Olympian Shalane Flanagan and her fellow marathoner Elyse Kopecky. The book is about fueling athletes (and really any human being) by focusing on nourishing meals rather than just macronutrients. And it happened to come out in 2016, when I was a Division I rower who also lived with (and cooked with) seven other ever-hungry rowers.

Run Fast Eat Slow, and superhero muffins in particular, became bible in our rower house (we had TWO fridges, if that gives you any indication of how much food we ate). Over the years, I’ve tweaked the recipe, adding sweet potato and banana for carrots and adjusting almond flour to regular flour ratios. While I love Elyse and Shalane’s original recipe for superhero muffins, these to me are even better.

I sat on this superhero muffins recipe for a year debating whether or not to post it, because as a baking recipe developer, I believe in enjoying sweets and not “healthifying” them. But to me, these muffins are just good. AND because they’re packed with veggies and protein, they’re morning fuel on busy days, an afternoon snack, or even a weekday dessert. They’re a favorite in my house, and I’m so stoked to share them with you.

This post is all about sweet potato superhero muffins.

Sweet Potato Superhero Muffins

Ingredients

Tips for the best sweet potato superhero muffins

Frequently Asked Questions (FAQs)

Can I make superhero muffins gluten free?

Yes! Just use a gluten free flour that has xanthan gum (I love Cup 4 Cup) and make sure your oats are certified gluten free.

Can I make superhero muffins vegan?

To make superhero muffins vegan, you can replace the butter in the recipe with coconut oil or vegetable oil, and the eggs with homemade flax eggs. I’ve never done this, so if you give it a try let me know how it goes!

Can I use parchment paper for muffins?

Yes! If you don’t have muffin liners, you can make your own with parchment paper. IMO, they’re also prettier than paper muffin cups. To make them, cut even squares that are a half inch wider than the muffin hole circle. Make a cut on the middle of each side of the square halfway toward the center. Then you can place the parchment paper and place it into each muffin hole, letting the parchment fold over itself. Fill with the batter, and you’re good to go!

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Sweet Potato Superhero Muffins Recipe

Recipe rating: 4.1 from 69 votes
Recipe by Maddie | loaves & such
Servings

4

servings
Prep time

20

minutes
Cooking time

20

minutes
Total time

40

minutes

These sweet potato superhero muffins are filled with sweet potato and zucchini, almond flour and whole grains, yet taste actually out of this world. They’re a perfect quick breakfast or snack. And if I’m a betting woman (which I am), they’re going to become a staple in your home.

Makes 12 muffins (ignore servings noted above at the moment, I’m having issues with the recipe card template!).

Adapted from Run Fast Eat Slow.

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Ingredients

  • 1 cup flour (all purpose, spelt, whole wheat, or gluten free all work)

  • 1 cup (96 grams) almond flour/almond meal

  • 1 cup old-fashioned rolled oats

  • 2 tsp. ground cinnamon

  • 1/2 tsp. ground nutmeg

  • 1 tsp. baking soda

  • 3/4 tsp. kosher salt or another coarse salt (reduce to 1/2 tsp if you only have fine salt)

  • 6 TBS. unsalted butter, melted

  • 3 eggs

  • 1/3 cup (78 ml) maple syrup

  • 1 tsp. vanilla extract

  • 3/4 cup roasted and mashed sweet potato with skin removed (about 1 sweet potato) (you roast in the oven or by pricking the sweet potato with a fork and microwaving for 5-7 minutes)

  • 1 cup grated zucchini (about 1 zucchini)

  • 1/3 cup mashed banana (about 1 banana)

  • Chocolate chips, chopped nuts or raisins to taste

Directions

  • Preheat your oven to 350°F and place a rack in the center of the oven. Line a 12-cup standard muffin tin with paper muffin cups, parchment paper liners (see the FAQ section above), or grease it with spray or butter. You can also do mini muffins if you’d like.
  • In a large bowl, whisk together the flour, almond flour, oats, cinnamon, nutmeg, baking soda and salt. Set aside.
  • In a large separate bowl, mix together the melted butter, eggs, maple syrup, vanilla extract, sweet potato, zucchini and banana.
  • Fold the dry ingredients into the wet ingredients until there are only a few streaks of flour left. Add in your chocolate chips or other add-ins, and continue folding until combined. Make sure to scrape the sides and bottom of the bowl.
  • Pour the batter into the prepared muffin cups a little past the top of each cup (this gives us tall muffins). Add some extra chocolate chips or other add-ins on top of each muffin.
  • Bake for 20-25 minutes, until the muffins are set and slightly brown.

    Enjoy, and store any leftover muffins in an airtight container on the counter for one day, in the fridge for a week or the freezer for several months.

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