Gluten Free Sweet Potato Muffins

Gluten-free sweet potato muffins made with coconut flour, rice flour, and sweetened naturally with pure maple syrup for a healthful, wholesome breakfast or snack.

Photos updated 6/17/2017.

Gluten-Free Sweet Potato Muffins - made with rice flour, coconut flour, and naturally sweetened with pure maple syrup for a healthy breakfast or snack!

There comes a time in your twenties (27 to be exact) when things begin to dawn on you. It dawns on you that you may be less of a badass than you used to be. In some ways. And way more of a badass in other ways.

For instance, you can hold about 1/7 the amount of liquor today as you could when you were seventeen twenty-one, but you can fillet a mignon like there’s no tomorrow. Take that, seventeen twenty-one year old!

You’re not the bulletproof sonofabeehive you were when you were twenty-two, dating three guys at once. On the flip-side, you, my dear, have a heart now. WAY more badass than being bulletproof.

You likely would never go on that two-month long road trip again. The one during which you and your best friend slept in your car, “borrowed” continental breakfast from every Holiday Inn Express across the nation, and washed your hair three times…in two months. You probably wouldn’t repeat that at twenty-seven (or maybe you would, in which case, I highly recommend you borrow continental breakfast from the Holiday Inn Express. Every day), but you certainly will listen to as much Radiolab as possible. You may not cover as much ground, but your brain is freaking badass.

Year 25 hits and back fat happens. And. it. just. stays. there. Forever and always. It’s curvature. It’s the opposite of boney. It is badass.

Some days you jump off a cliff with your snowboard attached, and some days you bake muffins. It doesn’t make you any less badass. It just makes you hungry.

Things change, but not these muffins. These muffins will always work out for you. They’ll be warm when you need them to be, and they will be badassedly fluffy. Unless your baking powder is expired, and then wah waaaah…get new baking powder. They are, in a word: badass.

Gluten-Free Sweet Potato Muffins - made with rice flour, coconut flour, and naturally sweetened with pure maple syrup for a healthy breakfast or snack!


These gluten free sweet potato muffins are made with coconut flour and brown rice flour. They’re also naturally sweetened using pure maple syrup, making them a healthier alternative to your run-of-the-sugar-mill muffin. Does that give you license to slather butter all over them and drizzle more maple syrup on them? Youuuu betcha.

I know what you’re going to ask, and the answer is yes. Yes, you can use pumpkin for this recipe instead of sweet potato. But pumpkins are less rad than sweet potatoes. You can fact check that one up, down, and sideways, it doesn’t make it any less true.

You know what would go really well with these sweet potato muffins? Roasted sweet potato soup. Now get on wit cho badass self.

Gluten-Free Sweet Potato Muffins - made with rice flour, coconut flour, and naturally sweetened with pure maple syrup for a healthy breakfast or snack!

Gluten Free Sweet Potato Muffins

Course: Breakfast
Prep Time: 1 hour 5 minutes
Cook Time: 30 minutes
Total Time: 1 hour 35 minutes
Servings: 12 muffins
Calories: 141 kcal
Author: Julia



  1. Preheat the oven to 400 degrees F. Poke several holes in the sweet potato with a fork and wrap it in foil. Bake it in the oven for 60 minutes or until very soft. Remove potato from the oven and allow it to cool. 

  2. When cool enough to handle, scrape the potato flesh out of the skin and mash it in a large mixing bowl (discard the skin…or eat it, I do that all the time). Note: you should end up with about 1 cup of mashed sweet potato..if there's more, you can save the rest for a different baking endeavor.)

  3. Add the eggs, coconut milk, olive oil, and maple syrup to the mixing bowl with the mashed potato and whisk everything together until smooth.
  4. In a separate bowl, combine the rest of the (dry) ingredients and stir together.
  5. Pour the dry ingredients into the bowl with the wet and mix together just until combined.
  6. Preheat the oven to 350 degrees F and lightly oil a 12-hole muffin tray (or line with muffin cups).

  7. Pour muffin batter into muffin holes and fill ¾ of the way up.

  8. Place on center rack in the oven and bake for 30 to 35 minutes or until muffins are golden brown around the edges and feel firm in the center when poked. Remove from the oven and allow muffins to cool 20 minutes before releasing them from the muffin tray. Serve with a dollop of butter and a drizzle of pure maple syrup or honey.

Nutrition Facts
Gluten Free Sweet Potato Muffins
Amount Per Serving (1 of 12)
Calories 141 Calories from Fat 45
% Daily Value*
Fat 5g8%
Carbohydrates 21g7%
Fiber 2g8%
Sugar 7g8%
Protein 3g6%
* Percent Daily Values are based on a 2000 calorie diet.

Gluten-Free Sweet Potato Muffins - made with rice flour, coconut flour, and naturally sweetened with pure maple syrup for a healthy breakfast or snack!


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Gluten-Free Sweet Potato Muffins made with coconut flour and rice flour - naturally sweetened and healthy | #glutenfree #muffins #recipe #breakfast

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  1. Shelley @ Two Healthy Kitchens

    Julia, you are not only badass but totally hilarious! Badass-hilarious, I believe is what that’s called. Add in badass-deliciousness in the shape of a muffin, and you are elevated to badass-awesomeness! I think that’s more naughty words than I’ve used in a week, but it sure seems to apply to these gorgeous muffins! Yuuuuuummmmmmm! 😀

  2. Julie

    Hahahaha! You are right! Sweet potato muffins. Girl, you need to just come live with me. You can have your own room and bathroom and even a dog on occasion (can’t totally expect Jerry to give up his beagles all of the time) and you can bake and cook to your heart’s content. Plus, hanging around us old geezers will make you feel young and spring-like all over again. True story here: I’m very scared of the whole gluten-free deal. It’s true. I have a bag of 4 different flours staring at me each time I open the freezer, mocking this home ec major because she doesn’t know what to do with them and is scared of the food turning out crappy. But, I’m going to suck it up and try these for the two of us. Pinky promise!

    1. Julia Post author

      Juuuuuuliiiiiiiiie! I promise these won’t turn out crappy. Use them flours, lady! If you do, you may want to add some extra maple or even use regular sugar cause they’re not super sweet…unless you don’t like your muffins super sweet, in which case stick with the recipe.

      My uncle used to have a beagle named Moo Moo. Anytime they would drive past cows, he’d say, “Moo Moo, look at the cows!” and She’d jolt up, bark and wag her tail off.” This is a true story…you wonder where I get my loony bin brain? Totally in my DNA. We Muellers name dogs Moo Moo and train them to love cows more than anything else on the planet. Why? Why not. Unfortunately, Moo Moo passed away a few years back, but she was a really cool pup. So yes, I’d love to cuddle with your beagles. But I can’t guarantee I won’t try to train them to love cows with every fiber of their beagle souls. 😉

      1. Julie

        I love the beagle name! Then and again, our boy is named Steinbeck. Who named him that? Stephie. Literary nerd of the world. Although, he would be very interested in seeing the cows and learning about them. Our first beagle was born on a dairy farm that my great-grandfather owned. So, yeah. It’s ingrained in us. And I really will try these and stop being scared of these flours. 🙂

  3. Tieghan

    You know, you are kind of a pretty wise 27 year old!I love your thoughts on life! 🙂

    Ok and I love these muffins! Wish I had some in front of me right this very second!

    1. Julia Post author

      They say I’m an old soul, Tieghan, they say I’m an old soul. But seriously, I feel like I’m still 12. Let’s go to A Basin and jump off some cliffs! 😉

  4. Kari@Loaves n Dishes

    Julia, you are wise beyond your years! So as we age; life gets better, because we become more confident and comfortable in our identities, bodies get worse (back fat is just the beginning), cuz we’re just getting old!
    I don’t necessarily do gluten free, but if it includes coconut flour I’m all over it! And the maple syrup with the sweet potatoes…the bomb!

  5. Kelly @ hidden fruits and veggies

    I turn 25 next month (wahhhhh) but I keep trying SO hard to act like I’m still in college. When I fall asleep at 1030 on a Friday, I think that pretty much proves that I can no longer hang. And that’s okay, because then I’m up early enough to make these muffins for breakfast 🙂

    1. Julia Post author

      I’m feeling ya, Kelly. Just wait until you’re 27! It gets harder and harder every year to make it past 9:30pm and all of a sudden you wake up one morning and do old people things, like solve a cross word puzzle while you drink your coffee. I look back to the days of yore, shake my head and wonder how the hell I drank that much jager. Onward and upward, my friend! Let’s become old fuddy duddies together!

  6. Alexis @ Hummusapien

    Bahahaha I’m totally using sonofabeehive in conversation today. You are just TOO funny. Actually you’re the perfect amount of funny. And these muffins are the perfect amount of delicious. Holy yum!

  7. Katie

    Wait, I’m not the only lady in my mid-20s who can’t stay up past 10:30 on a Friday and would rather these bake muffins on Sunday morning than nurse a hangover? Loved reading this post and the comments!

    1. Julia Post author

      Hi Lil, I have actually never used sorghum or teff. As long as they act similarly and have a similar liquid absorbency as brown rice flour, I’d say you’re good to go. Almond flour combined with gluten-free oat flour would be great, too 🙂 Let me know how they turn out!

    2. melody Beauregard

      I substitute almond flour for the rice flour. Recipe does not list OLIVE OIL in ingredients but includes it
      in the directions. No one noticed that?

  8. Jennie Whitehead

    These might have been the best gluten free muffins I’ve ever made. And I’ve made A LOT of GF muffins. Most of them are super dense and heavy, but these were light and fluffy. Fluffy is not a word that’s usually associated with GF baking! I made two small substitutions, out of necessity, which I thought I’d share in case others are interested. I only had about a cup of sweet potato purée, and no coconut flour. I subbed in one mashed super ripe banana for the missing 1/2 cup of sweet potato and 1/4 cup of almond meal for the coconut flour. They turned out beautifully, and I can’t even taste the banana. Your blog is wonderful and hilarious. Thank you for a great recipe!

    1. Julia Post author

      I’m so glad you liked the recipe, Jennie! And thanks for sharing your substitutions. I LOVE GF muffins and definitely enjoy figuring out how to keep them fluffy. A little experimentation goes a long way in gf baking 😀

  9. Sonja

    Tried making sweet potato muffins and I think I should have greased the muffin tins. The muffins did not pop out clean. Should these muffins made in cupcake paper cups?

    1. Julia Post author

      Hi Sonja, did you oil the muffin tray? I lightly oiled my tray and the muffins popped right out, no problem. Also, did you let the muffins cool before trying to remove them from the pan? I find that if I skip the cooling process, sometimes muffins stick. One more question: did you substitute any of the ingredients for something else? This would definitely have an effect on the batter and its ability to hold together. My apologies that the muffins stuck to your pan – that’s no fun!

  10. Melony

    Hey there, I am in the middle of making these and the directions say, “3. Add the eggs, coconut milk, olive oil, and maple syrup to the mixing bowl with the mashed potato and whisk everything together until smooth.”
    There is no olive oil listed in the ingredients. Does this recipe need olive oil?
    Thank you

  11. Terri

    I skipped the olive oil and the muffins turned out quite well. I think you could add a 1/4 cup olive oil to make them a little more moist. I also added a half cup chopped walnuts to the mixture!

  12. Michelle

    So you mention oil in the direction but no oil in the ingredients. ?? How much oil is to be added?


  13. Dara

    I haven’t even tasted the finished product, but the batter tasted damn good! I added a few chocolate chips, too 😉 Can’t wait to make these on the regular!! The coconut milk makes it soo creamy!

    1. Julia Post author

      I’m so happy to hear it! I love these muffins with chocolate chips (and even chopped nuts). Thanks for the sweet feedback! xx

  14. Tawnie

    Just tried these and they are really tasty! I made some with chocolate chips and some without, and they were delicious both ways. I made the recipe pretty much as directed, though I used canola instead of olive oil. Next time I think I’ll sprinkle with flaked coconut, as in your lovely photos, and maybe bake them for a few extra minutes (I only baked them for 30, next time will try 33-35).

    Thanks for this terrific recipe!


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