Sweet Potato & Walnut Muffins

Sweet Potato & Walnut Muffins

  • Serves: 10 - 12 Lge
  • Prep Time: 00:20
  • Cooking Time: 00:35

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.


* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 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.

sweet potato(s)

Sweet potatoes are a nutrient-dense root vegetable, naturally sweet and high in fibre. They are a rich source of beta carotene (vitamin A), on average one medium sweet potato provides more than 100% of the Recommended Dietary Intake (RDI) for vitamin C. Also high in vitamin E and potassium. Store in a cool place but not in the fridge.


I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.

maple syrup (100%)

Maple syrup is an earthy, sweet tasting amber liquid that is produced by boiling down the sap of maple trees. Use organic 100% maple syrup which is a natural food sweetener, not a flavoured maple syrup. Pure maple syrup contains a decent amount of some minerals, especially manganese and zinc, some traces of potassium and calcium but it does contain a whole bunch of sugar. I try to reduced the amount of sweetness in each recipe to the lowest possible without compromising taste. Feel free to adjust to your liking. I use maple syrup in place of raw honey when I don't want the strong honey flavour coming through in a recipe. I have paleo cookies and desserts in my cookbook made from whole food ingredients with natural sugars but please don’t overindulge. Use as a treat only for special occasions.

olive oil

The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.

almond meal/flour

The most favoured gluten/grain free flour substitute in my kitchen is almond meal. It is finely ground blanched almonds and is also known as almond flour. It has a slightly sweet flavour so you don’t have to add as much sweetener when baking with it. Almond meal/flour is rich in manganese which helps the body heal after injuries and also helps the body break down carbohydrates. Almond flour is also rich in magnesium, which can help control your blood sugar levels. It's rich in vitamin E and other antioxidants, which may help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. Almonds are also a good source of calcium.

All kinds of nuts can be ground down to make a meal and are excellent for raw cheesecake or pie bases. Nut meals/flours are best stored in airtight containers in the fridge or freezer to prevent them going rancid.

arrowroot flour

Arrowroot is a herb, the roots are cultivated for its starch properties. It is used in my recipes as a thickener and I also like combining it with almond meal to produce a much lighter texture, more like a gluten flour. I find the starch helps to bind the ingredients together. You can substitute tapioca flour, which is made from the dried roots of the cassava plant. Tapioca can be used in baking, it has a slightly sweet flavour. However, I do not recommend thickening with tapioca, as it has a stretchy, gummy texture. Supermarkets only sell in very small containers, which is not cost effective. Purchase from baking specialty stores, health food stores or online. ( When substituting for cornflour in recipes, 2 teaspoons arrowroot = 1 tablespoon cornflour/starch).


I am sure you will notice as you read my recipes that cinnamon appears quite frequently. It lends itself to savoury and sweet dishes. I have used ground cinnamon in my recipes if not stated otherwise. The best cinnamon to use is Ceylon (Verum). It has huge health benefits in regulating blood sugar levels. Cinnamon has antifungal properties and candida (yeast overgrowth) cannot live in a cinnamon environment. Added to food it inhibits bacterial growth, making it a natural food preservative and these are just a few of the benefits.


Allspice is a dried fruit and gets its name from its flavour, which seems to be a blend of cinnamon, nutmeg and cloves. The fruit is picked when green and ripped in the sun, when dried they are brown and look similar to a peppercorn, it is then ground for use in cooking.


Ginger root is widely used as a spice but also for medicinal purposes. It is a hot spice which you will find in many commercial curry powders. It's often used to prevent motion sickness and nausea. Some studies have shown joint swelling in people suffering with arthritis experience less pain and swelling when taken daily. I like to use fresh minced ginger in my meals and dry ground ginger in baked goods.

baking soda (bicarb)

Also known as Bicarbonate of Soda or Sodium Bicarbonate and is used as a rising agent in baking, it contains no gluten or grains. I use Bob's Red Mill baking soda as I find it rises better than other brands I've tried.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.


Walnut kernels or meat are enclosed in a rounded hard shell. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of omega-3 fatty acids. Walnuts contain several minerals, especially high in manganese, vitamin E and B vitamins. Walnuts are also known for their rare and valuable antioxidant and anti-inflammatory nutrients. Store walnut kernels in the fridge or freezer, as they are susceptible to insect and fungal mold infestations.