Sweet Potato & Orange Muffins: Oil-Free and No Refined Sugar!

 

 

I believe in the power of a great breakfast, so much so that I have two every morning. That’s right–two breakfasts! I always run or do weight training in the morning, but working out starving or overly full make for an equally bad workout, so my solution is to have two smaller breakfasts on my exercise days. Most people (myself included) barely get around early enough to make one healthy breakfast, let alone two. So what’s the solution? Have one that’s a healthy grab-and-go! Muffins are not what I traditionally think of when I want a quick healthy morning meal; they’re typically overloaded with sugar and fat, and I need food with healthy carbs and protein after I work out, which is where typical muffins fall way short. But what kind of dietitian would I be if I couldn’t make that a non-issue?

 

These sweet potato muffins are a great addition to any breakfast–first or second. They are low in calories and full of healthy sweet potatoes, whole grains, and chia seeds. I even bumped up the protein with Greek yogurt, so each one packs in 5 grams of protein, 22 grams of carbs, and only 112 calories. I was trying to get that perfect 4:1 carb to protein ratio for muscle recovery, but ended up a tad higher. I corrected that ratio by smearing 1/2 a tbsp of peanut butter on my muffin: 7 grams of protein, 23 grams of carb, and 165 calories–a perfect recovery snack!

 

I’ve already made two batches of these delicious muffins. My husband takes several with him to work for his afternoon snack, so they go fast! I also feel the need to put a disclaimer on my muffin recipe: these are not your typical chocolate chip or sugar-laden blueberry muffins. They are lightly sweetened with raw honey and the natural sweetness of sweet potatoes, so don’t expect them to taste like a muffin you buy from the store! This does not mean they are any less delicious, but your brain won’t get that dessert-induced sugar rush after you eat them. You can thank me for not giving you a sugar crash later!

 

 

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{Sweet Potato & Orange Muffins}

These muffins make a healthy on-the-go breakfast. You can eat them with a little peanut or almond butter for a great post-workout snack!

 

Servings: makes 16 muffins

 

Ingredients

1 1/2 cups whole wheat flour

1/2 cup rolled oats

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1 cup mashed sweet potato

2 eggs

1 cup plain nonfat Greek yogurt (I like Chobani because it is thicker)

1/2 cup skim milk

1/4 cup + 2 tbsp honey (I prefer raw)

1 tsp vanilla

2 tsp orange zest

1 1/2 tbsp chia seeds

 

Directions

Combine the first six dry ingredients in a medium-sized bowl, and whisk together. For mashed sweet potato: poke holes in sweet potato with a fork or knife, cover with in wax paper and cook for 4-5 minutes in the microwave, or until soft (it should be soft enough you can easily press flesh down with your fingers). Cut potato in 1/2 and scoop out 1 cup of sweet potato flesh and place in a large bowl with remaining ingredients, whisk together until combined (small sweet potato clumps are normal). Combine wet and dry ingredients and mix until just combined (do not overmix). Use muffin liners, or non stick spray and fill muffin tins 3/4 full (I had to do the last 4 in a second batch). Bake at 350 F for 18 minutes, or until tops are lightly browned.

 

Baker’s note: the muffins are super moist and do stick to the liners until fully set up (which is around 24 hours). You can spray your liners with nonstick cooking spray to help prevent this. 

 

Nutrition info per muffin:  112 cal,  1 g fat, 22 g carb, 5 g protein, 3 g fiber

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