low fat vegan whole wheat sweet potato muffins

Awesome Vegan Breakfast Muffins

Sweet potatoes have a lot in common with carrots, such as making great moist muffins!

Web Hosting

If you like carrot cake you will probably like these, you may find them to be sweeter than carrot muffins.

With this low fat whole foods recipe, you can skip the oil, and have delicious nutritious muffins that won’t go straight to your waist, like store bought muffins often do.

This quick and easy recipe combines ingredients in a food processor. Therefore in a short amount of time, with very little effort, you can have scrumptious warm muffins that make your home smell wonderful.

I make these muffins weekly, because my daughter likes to eat them for breakfast.

This recipe gives me a lot of trouble – sometimes they are dry, sometimes too moist.

I think this is one of the challenges of baking with whole foods. The moisture content of the apples and sweet potato seem to vary each time. But, it is also what keeps things from getting boring!!

Sweet potato muffins with whole wheat flour and no-oil

Sweet potato is a wonderful baking ingredient because it is nutritious, naturally sweet, and full of vitamin A and other important vitamins and minerals.

Quick, easy, food processor muffin recipe

No eggs or dairy required, you can make these muffins without eggs – use ground flax and water instead, follow my tips for how to fluff up the liquids with your food processor.

This delicious and healthy muffin recipe takes me about an hour to make.

orange sweet potato

Add variety to your diet by baking with sweet potato

Have you heard of Okinawa, Japan?  People who live there have one of the longest life expectancies in the world. Okinawans consume more than half of their calories from sweet potatoes, so we should probably eat more too.

Oil-free muffin recipe, use apples, nuts or seeds, and shredded coconut as an oil substitute and sugar substitute

Using whole foods (nuts, seeds, apples) instead of oil and sugar actually makes baking taste much better!

Those plant based whole foods substitutes have lovely complex flavours that oil and sugar just don’t have.

I find these muffins don’t even stick in my silicone muffin cups / pans, even if I don’t spray with oil.  Just be sure to remove the muffins when they are still steaming hot.

healthy whole foods plant based sweet potato muffins

How to make quick and easy healthy vegan breakfast muffins

For this recipe, prep the dry ingredients first in a large bowl. Mix those cinnamon and allspice flavours into your whole wheat flour.

Soak the ground flax and water in a little cup or bowl, as egg replacement.

Do the same, for the coconut and water, you can microwave the coconut water for 30 seconds to help the coconut get soft.

Add air to the liquids with a food processor – fluff it up

Add all the wet ingredients, including the apple slices (but not the sweet potato yet), to your food processor, and mix on high to liquify and fluff with air.

Then add the sweet potato chunks and mix until in shredded.

Add nuts or seeds and mix to your size preference.  Yesterday I made these with pumpkin seeds, which I left whole.  I have also blended the seeds almost into a liquid.

Both variations worked well.

The whole wheat dough should be quite dry, moisture will come out in the oven

Pour the wet ingredients into the dry and stir together to combine.  The dough should be quite dry, barely moistened, because water will appear when the sweet potato cooks.

Bake 35 – 40 minutes until a toothpick comes out clean.

Enjoy these naturally sweet vegan muffin treats!

low fat vegan whole wheat sweet potato muffins

Vegan Whole Wheat Sweet Potato Muffins WFPB No-Oil

Jeanette
Sweet potatoes have a lot in common with carrots, such as making great moist muffins! If you like carrot cake you will probably like these, you may find them to be sweeter than carrot muffins. With this low fat whole foods recipe, you can skip the oil, and have delicious nutritious muffins that won't go straight to your waist, like store bought muffins often do.
This quick and easy recipe combines ingredients in a food processor. Therefore in a short amount of time, with very little effort, you can have scrumptious warm muffins that make your home smell wonderful.
I make these muffins weekly, because my daughter likes to eat them for breakfast. This recipe gives me a lot of trouble - sometimes they are dry, sometimes too moist. I think this is one of the challenges of baking with whole foods. The moisture content of the apples and sweet potato seem to vary each time. But, it is also what keeps things from getting boring!!
No ratings yet
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Breakfast, Dessert, Snack
Cuisine no-oil baking, Vegan, whole foods plant based, whole wheat baking
Servings 30 muffins
Calories 142 kcal

Equipment

  • muffin pans (silicone, or no stick recommended) or muffin papers

Instructions and Ingredients
  

Preheat oven to 375 degrees F

    Add Flax and Coconut to Water in a small bowl, mix with a fork, microwave for 60 seconds, and let them soak

    • 1/3 cup dried coconut Shredded, unsweetened. The coconut is a whole foods replacement for oil. It doesn't add much coconut flavour, but gives moisture to the muffins. It is a key ingredient.
    • 2 tbsp ground flax Flax mixed with water makes flax "eggs"
    • 2/3 cup water for coconut and flax soak

    Mix the Following Dry Ingredients in a Large Bowl

    • 3 cups whole wheat flour Or if you are new to whole wheat baking, maybe start with 2 cups whole wheat and 1 cup white flour.
    • 2 tsp baking powder Ensure is well mixed throughout the dry ingredients.
    • 1 tbsp cinnamon
    • 1 tsp allspice
    • 1/2 tsp salt Whole wheat flour can sometimes taste more bitter than white flour, the salt helps mask this.

    Wet Ingredients - Add the soaked Flax, Coconut and the following ingredients to a food processor. Mix on high for a minute or more, until becomes a smooth liquid, and is aerated.

    • soaked flax and coconut from above
    • 3 cups apple slices 3 small apples, sliced, peel on is ok (they will become applesauce) or use pre-made applesauce. Sweet varieties of apples work best.
    • 1 tbsp vanilla extract
    • 1/2 cup sugar optional - you can taste test the wet ingredients and see if they are not sweet enough. I know that my family won't eat the muffins if they aren't a little sweet.

    Add sweet potato chunks to the wet ingredients in the food processor and process on medium speed, until shredded.

    • 3 cups sweet potato or carrots. Peeled, raw, and cut into chunks that your food processor can handle.

    Add nuts or seeds and process further until nuts are diced into small pieces. My kids like these muffins with less chunks.

    • 1 cup pecans Or walnuts or pistachios, or make it nut free with pumpkin seeds.

    Scoop wet ingredients into the dry.

      The batter should be thick, not runny, stir until all the flour is mixed in. This may require some muscles! Don't worry, the sweet potato will create juices when it bakes. 

        Spoon batter into lightly greased muffin cups or pans.

          Bake at 375 for 35-40 minutes, or until a toothpick comes out of the centre clean.

            Remove while still hot (or else may stick) and cool on a wire rack or towel.

              Notes

              Sweet potatoes seem to make the muffins taste sweeter (and better!) than carrots do.
              But, for those of us with a sweet tooth, to make the muffins taste sweeter, without adding sugar, consider adding 1/2 cup frozen bananas or water to the wet mix, then stir 1/2 cup raisins in when you add the wet to the dry.  Especially if you use walnuts, which are naturally a bit bitter. 

              Nutrition

              Nutrition Facts
              Vegan Whole Wheat Sweet Potato Muffins WFPB No-Oil
              Amount Per Serving (1 muffin)
              Calories 142 Calories from Fat 36
              % Daily Value*
              Fat 4g6%
              Saturated Fat 1g6%
              Polyunsaturated Fat 1g
              Monounsaturated Fat 2g
              Sodium 60mg3%
              Potassium 212mg6%
              Carbohydrates 24g8%
              Fiber 3g13%
              Sugar 9g10%
              Protein 3g6%
              Vitamin A 2378IU48%
              Vitamin C 3mg4%
              Calcium 38mg4%
              Iron 1mg6%
              * Percent Daily Values are based on a 2000 calorie diet.
              Keyword eggless muffins, healthy vegan muffins, no-oil baking, oil free cake, sweet potato baking, wfpb dessert, wfpb muffins, whole wheat baking
              Tried this recipe?Mention @veganenvy or tag #veganenvy!
               
              FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

              Get FREE healthy vegan information and recipes!

              FOLLOW HERE!

              JOIN the VeganEnvy.com Community 

              VeganEnvy.com Facebook Group

              Click here to EXPLORE

              People Exploring Plant Based Eating

              Adding Healthy Plant Based Meals to Your Menu is Easy!

              Help others learn – share on social media!

              Pin It on Pinterest