Paleo Sweet Potato Muffins- Egg, Nut, & Grain Free!

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Paleo Sweet Potato Muffinis - Egg, Nut, & Grain Free!-5188

This post is part of March Muffin Madness or @ Shirley’s GFE!  There will be a new muffin recipe from a different blogger every day this month…great resource!  I actually created this recipe specifically for this event!


Anyone who cuts out grains knows…..baking without grains almost ALWAYS requires eggs.  Problem is, lots of people with compromised guts can’t do eggs OR nuts OR grains!

Personally, when I make something, I want to be able to offer it to my son…who has yet to tolerate nuts or eggs yet either…so I have to get a bit creative.

These muffins are soft with a denser crumb, feels like a meal in the mouth!

Let me know what you think..and if you want more Paleo egg free/nut free recipes, leave a comment and let me know!  It is a new baking challenge I am trying to master!

Here are some ingredients you MUST have to cook with recipes like this (buying through any of these links supports my time and effort in blogging activities, thanks!):

WHOLE 30?  You can not have sweeteners of any kind if you are doing the Whole 30, so leave out the palm sugar.

ROASTING SWEET POTATOES?  Nothing compares to a roasted sweet potato….not boiled, not blanched, not steamed!  Roasting brings out the maximum sweetness which is why this recipe can use so little sweetener.  Will any mashed squash or sweet potato work?  Sure…but know it WILL change the end flavor, and you may need to add additional sweetener in the form of stevia or palm sugar to make it good!  TO ROAST YOUR SWEET POTATOES:  Simply scrub your sweet potato clean, prick all over with a fork, and bake in 350 degree oven for about an hour until some of the sugars are seeping out of the holes!  It should be oober soft and deflated looking when it comes out of the oven and deflates!  I make multiple potatoes at once and use them in smoothies or other other treats (pureed with coconut milk…swoon!)



Paleo Sweet Potato Muffinis - Egg, Nut, & Grain Free!-5178

5.0 from 14 reviews
Paleo Sweet Potato Muffins- Egg, Nut, & Grain Free!
Prep time: 
Cook time: 
Total time: 
Serves: 24
  • ½ cup ROASTED sweet potato (see notes above)
  • ¼ cup dates (about 5 medjool dates, or abut 2.5 ounces)
  • ¼ cup non-dairy milk of choice (I use coconut milk)
  • ¼ cup coconut butter, softened
  • 3 tablespoons coconut oil, softened
  • 2 tablespoons palm sugar ( can omit for a Whole 30 option, or add more if you want!)
  • 2 tablespoons psyllium husks
  • 2 teaspoons vanilla extract
  • 6 tablespoons coconut flour
  • 1½ teaspoon baking powder (grain free)
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon (optional)
  • ⅛ teaspoon sea salt
  • Add In Options: orange zest, chocolate chips, cranberries, raisins, toasted nuts.
  1. Preheat oven to 350 degrees.
  2. Place the dates, milk, coconut butter, and coconut oil in a pan and simmer gently a couple of minutes to soften the dates.This step is completely by-passable if your dates are very soft already.
  3. Add the date mixture and sweet potato to the bowl of a food processor and puree until smooth.
  4. Add in the remaining ingredients minus any add ins and pulse until well mixed. Batter will be very thick.
  5. Use your hands to grab a golf ball size piece of dough, and roll gently in your hands to form a ball. Alternately, I use my handy 1½ T cookie scoop to keep my hands clean.
  6. Place the balls into a greased mini muffin tin.
  7. Bake for 18 minutes, or until a toothpick inserted in the middle comes out clean.
  8. These will keep for several days on the counter in an airtight container.

Paleo Sweet Potato Muffinis - Egg, Nut, & Grain Free!-5170


This recipe was shared on This recipe was shared on Mostly Homemade Monday,  Fat TuesdayHearth & Soul,  Gluten Free WednesdaysWaste Not Want Not, Homestead HopWildcrafting Wednesday, Paleo AIP Roundtable, Foodie Fridays, Real Food Fridays, Let’s Get Real Fridays,  GF Friday,   Free From Fridays, Savouring Saturday,

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When her third child was born with severe food allergies, Tessa took to the kitchen to figure out how to feed her family well. Always up for a culinary challenge, their journey has taken many twists and turns! Lots of Paleo, and lots of top 8 free. Good food for families, that's what she's about!

Posted in Breads & Muffins, Breakfast Tagged with: , , , ,
67 comments on “Paleo Sweet Potato Muffins- Egg, Nut, & Grain Free!
  1. Laurel says:

    Yes, please. More egg free paleo recipes. I just wish there were a few sweet potatoes in the house. I AM pinning this just as soon as I quit typing. Thanks for sharing.

  2. Valentina says:

    I will make these over the weekend! Please please keep doing more egg free recipes! I am currently nut-free, egg-free paleo — and baking has been a challenge, especially bread. I’ve been practicing with plantains and coconut flour thus far. For the muffins –any idea how long these should bake as regular-sized muffins?

    • Andrea says:

      I’m in the same situation. I am highly sensitive to eggs and nuts don’t seem to work well for me at all, as well as some legumes.. This is a great recipe and I’ve adapted it according to what I have at home :)

      • Hi ANdrea! WOuld you be willing to share your tweaks…those kinds of things are super helpful to other readers!! Thanks for stopping by!

        • Andrea says:

          Sure :) I don’t really measure the things I add.

          – Instead of dates and palm sugar, I’ll use honey. I personally think the sweet potatoes makes it so sweet anyway.
          – I don’t use coconut butter or psyllium husks
          – I only add the baking powder, not the baking soda
          – I’ll cook this in a bread form instead of cupcakes as that’s what I have

          It still managed to stick together well. Sometimes i’ll add just a tiny bit orange zest or chocolate chips

  3. Hey, Valentina! You must be doing a form of the AIP of Paleo then….I am guessing these might cook a couple minutes longer, I will update if I test them out full size, and let me know when YOU do it so we can compare! (:
    Tessa Domestic Diva recently posted…Paleo Sweet Potato Muffins- Egg, Nut, & Grain Free!My Profile

  4. Wow Tessa, you amaze me! I have found that I don’t feel well when I have eggs so I’ve been trying to make some vegan baked goods but none of them have turned out. This look so yummy!!!
    Cassidy @ Cassidy’s Craveable Creations recently posted…Chocolate Molten Cakes {Grain/Dairy/Refined Sugar/Nut/Soy Free}My Profile

  5. June says:

    These look delicious…I will bake them soon!

    Yes, I would love more egg free, grain free, nut free recipes! Just when I got the hang of “grain free”, I discovered I can not eat eggs. This has been a huge challenge for me because I love to bake. When I attempted to cut back on all the nut flour I discovered that most coconut flour recipes require eggs.

    So, all this just to say “thank you” for a recipe that meets all my criteria! Your time and effort is appreciated!

    Thank you – June

  6. Marla says:

    Great recipe – one I definitely will save! Thanks for sharing. Visiting from Wildcrafting Wednesday. Have a wonderful healthy day.
    Marla recently posted…“MaMade Blog Hop Link Up Party #2!”My Profile

  7. Sarah says:

    Would love more egg free paleo recipes! We eat paleo but my daughter has egg allergies which really limits what I can make. Thanks for sharing your recipes!
    Sarah recently posted…Wednesday – February 12, 2014My Profile

  8. Alison says:

    I have to ask…..where did that green coffee cup come from? Thanks!

  9. Lynne says:

    These look great and I can’t wait to try them. Please keep the egg-free paleo recipes coming!

  10. amber says:

    Hi Tessa,

    Awesome recipe! I’ve been working on an apple cinnamon (coconut flour) muffin recipe that’s pretty good, but has eggs. You are SUCH an amazing baker my friend. I know I say this over and over, but it’s true and you always inspired me! I look forward to making this recipe. But first I shall make some coconut butter. :-)


  11. These are so cool Tessa! I am totally going to have to try these out!!
    Gabby @ the veggie nook recently posted…chocolate rum (or raspberry) trufflesMy Profile

  12. Danyka says:

    This looks wonderful! I don’t have psyllium husks, but I can have eggs. Any suggestions for changes in proportions to make it work?

  13. Jeri says:

    Sounds wonderful. Please, please, more recipes without eggs.

  14. Nancy says:

    Please keep these types of recipes coming. It’s so hard trying to bake without eggs!

  15. These look absolutely amazing! I am co-hosting a new link party called Savoring Saturday. I would love it if you linked your Paleo Sweet Potato Muffins there!

  16. Carly says:

    These look delectable! I know what we’re having for breakfast tomorrow… And, yes, please! I would LOVE more egg-free paleo recipes. My daughters both have egg allergies, so we avoid them along with dairy and gluten for my celiac 4yo. Oh how I miss the feeling of really loving what I bake. These days it’s usually this feeling: “meh, they’ll probably eat it anyway.” Or I end up making the same 3 things over and over again. So sad! But recipes like these are true treasures to me!!! Thank you, thank you!!

  17. Raia says:

    I’m intrigued by these. I’ve been working on a sweet potato muffin for a little bit now, but I’ve can’t seem to get them to stay up! Haha. These look very good! Thanks for sharing them at Savoring Saturdays.
    Raia recently posted…Savoring Saturdays #3My Profile

  18. Miz Helen says:

    Hi Tessa,
    Your Sweet Potato Muffins will be delicious! Thank you so much for sharing with Full Plate Thursday and hope you have a great week!
    Come Back Soon!
    Miz Helen
    Miz Helen recently posted…Chicken and Chilies BakeMy Profile

  19. Liz says:

    Yes, please for more egg-free, grain-free goods, especially with coconut flour as the main flour. :)

  20. You were featured at Savoring Saturdays! Thank you so much for sharing your delicious Sweet Potato Muffins!
    Eva@Whole Food Mom on a Budget recently posted…Savoring Saturdays #4My Profile

  21. Keira says:

    Thank you SO much for this!! You must be my guardian angel as I have been searching far and wide for good paleo, egg free (and nut free) recipes.

    Do you think you would be able to use canned sweet potato purée in this recipe?
    Also, would it work to substitute another kind of purée such as butternut or pumpkin?

    thank you so, so much! keep it up! 😀

    • Hi Keira…the recipe would work perfectly well with canned sweet potato…but I have never like the flavor of it…and it is not nearly as sweet has homemade roasted. If you like it, by all means,use it! I also just posted another paleo/egg/nut free muffin, pumpkin chocolate!

  22. Susan says:

    Hello thanks for making a recipe that is paleo & egg-dairy-nut-free!!!!! yea!!! 😀 So difficult to find!!! I was just wondering have you ever tried to make this recipe with gelatin pwd instead of psyllium?

    –Thank you!

  23. Susan Hamori says:

    These were so yummy!!! A bit soft with the use of gelatin instead of psyllium but still good… 😛 Thank you for creating this recipe and sharing it to the world! 😀

    Its so funny I was thinking about making a recipe like this with the same ingredients but you did the work for me; Thanks ;P

  24. Andria says:

    Delicious! I added chopped chocolate from a organic dark chocolate bar and chopped macadamias. Sooo good! Thanks for a great recipe.

  25. Robin says:

    These look delicious. I cannot wait to try these!

  26. Carly Rogers says:

    I have been paleo for 14 months… my son was just diagnosed with egg, gluten, and nut allergies. I’ve been seriously questioning how I will make baked goods that we can all eat… I’m so happy I found this post (and the others you link above!). I have all of these ingredients in my cabinet. I could just cry. Or hug you. Thank you!

    • Hi Carly! Besides my two most recent muffins that fit these criteria, I have a pretty perfect banana bread (that keeps getting eating too fast to photograph it!), some blondies, and some other goodies up my sleeve! So stay tuned! I am here to help anytime, please let me know if you need anything!

  27. Marni says:

    Love this recipe!! Second time making it and they turn out so nice. I use ground chia seeds in place of the psyllium and it works perfectly.

  28. anne says:

    Thanks for the nut free recipe. I’ll try it. We are trying a grain free, dairy free diet for my son that is allergic to nuts. Oh and he hates the taste of coconut! I’m hoping the sweet potato masks some of the coconut taste.

  29. Martha says:

    This looks great. I too cannot eat eggs or grains. Is the mini muffin tin essential? Would a regular muffin tin work, or would they end up uncooked in the middle?

  30. Emily P says:

    These are delicious! I tripled the recipe, subbing 3 tsp apple cider vinegar for the baking powder. I baked them for 35 minutes in regular-sized silicone muffin cups.

  31. Jennifer says:

    We’re mostly paleo now, but do splurge on grains here and there. We are trying to avoid eggs and nuts though and it’s almost impossible to do that without grains it seems. So thank you for this! Will try with flax instead of psyillium and may try to find an alternative for the coconut flour, as we try to limit that as well.
    Jennifer recently posted…Food Allergies vs Food Intolerance: An InfographicMy Profile

  32. Heidi says:

    Yes! More grain-free, egg-free, nut-free and dairy-free baked goods. I’ve been trying but haven’t succeeded yet. Can’t wait to try these. Egg-free and nut-free Paleo is hard (of course I also can’t eat sweet potato but I’m going to trust the recipe will work with roasted butternut squash. Thank you.

  33. Heather M says:

    Can you recommend a substitute for coconut flour? My son is allergic to tree-nuts, so neither this or almond flour works for us.

  34. karen says:

    yummy! can’t wait to try these….i will try oat flour, maybe little buckwheat too– instead of coconut due to allergies. I will try to find a sub for the husks too:) we are nut free as well

  35. Kyra says:

    These look sooo good Tessa! I am very interested in paleo baking recipes but unfortunately they usually use eggs, so I’m really glad to find your recipe is vegan! Definitely going to try this :)
    Kyra recently posted…Pizza PancakesMy Profile

  36. Rai says:

    Fantastic idea – I haven’t used sweet potato in muffins just in brownies – will be playing with it this week I think. Thanks for sharing :)
    Rai recently posted…Red-Nosed Gingerbread MenMy Profile

  37. I’ve been baking free from for years but am new to egg free. Problem is none of us like sweet potato! That and butternut squash are two of the extremely short list of dislikes I have- But I am tempted to try this as it looks so moist. #freefromfriday
    Kate Thompson recently posted…“Cheese” StrawsMy Profile

  38. Marla says:

    Hi Tessa,
    Love this recipe and know it tastes great because I have tried. Thanks for sharing on Real Food Fridays. Pinned & twitted.
    Marla recently posted…Real Food Fridays #79 – Living A Healthful LifeMy Profile

  39. swathi says:

    Looks delicious sweet potato muffins. thanks for sharing with Hearth and soul blog hop. pinning.
    swathi recently posted…Multigrain Blueberry Pancakes: A book reviewMy Profile

  40. vegetarianmamma (Cindy) says:

    Thanks for linking up at our Gluten Free Fridays Party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! :) I can’t wait to see what you share next time!

  41. Diane says:

    Please help! I made the sweet potato muffins but the batter only filled 6 muffin cups??? I followed the recipe exactly unless I did something wrong. The recipe above says serves 24?

  42. Suz says:

    Hi – on Paleo AIP -so wanted to substitute pumpkin for sweet potato – would I use about a cup? Also
    To substitute gelatin for psyllium stalks – use about 2 tablespoons
    ( I use Great Lakes Gelatin – Red Can) Thank you in advance !
    You Rock!

    • subbing pumpkin is no issue – 1 to 1…although it is not as sweet as sweet potato…so use your own taste buds as a guide! I think 2 tablespoons of gelatin would do the trick…anxious to hear how it turns out Suz! I have been wanting to try it!

    • subbing pumpkin is no issue – 1 to 1…although it is not as sweet as sweet potato…so use your own taste buds as a guide! I think 2 tablespoons of gelatin would do the trick…anxious to hear how it turns out Suz! I have been wanting to try it for the AIP’ers!

  43. Anna says:

    WOW! These muffins are amazing. I bought coconut flour and have made four egg free recipes with the coconut flour that were terrible. I was about to give up hope until I found this recipe! These are such a huge success. Thanks for taking the time to put this recipe together, it is a keeper.

  44. megan says:

    These are fabulous! I made another muffin/cookie a few days ago and they turned out horrible!
    I didn’t have high hopes for these. and i’m pleasantly surprised with the outcome!
    oh and add me to the list of wanting more egg free/grain free treats <3

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Welcome, I am happy you are here!

My name is Tessa, and I have learned to cook without almost all major allergens! I have a focus on making family foods as healthy as possible. Real food is my obsession. Gluten free, casein free, vegan, Paleo, sugar free: I have a little of something for anyone with restrictions., Take a peek, you're sure to find something delicious, and if you need any help, I am always willing to help you tweak things to YOUR tastes and dietary needs!

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