Sweet Potato Protein Muffins

Sweet Potato Protein Muffins are a healthy, sweet, and portable breakfast or snack to give you energy and keep you full! Gluten Free & Grain Free

Happy Tuesday friends!  Today is the day that I teach three lab classes, and these little guys are the perfect example of a healthy portable food that I’ve been bringing with me in my new lunch bag to help power me through.

It’s funny because when I worked at the gym, I had long days like this ALL THE TIME, in fact, more often than not I would spend 12-15 hours at the gym in a day.  I relied on a ton of high protein, low carb snacks to keep me full, but I was always exhausted.

Well, that’s partially from the fact that I was working 12-15 hour days that’s for sure.  The other part of it was not incorporating enough healthy carbohydrates into my diet to give me the energy I need to be as active as I was in that job.

Carbs seem to be this elusive thing that many of us misjudge, mislabel, shun or abuse.  I tend to spend a good amount of time talking with Hungry Hobby RD clients about carbohydrate quantity and quality.

The reason we spend so much time talking about it is that this is the one area of diet that I believe must be truly individualized to you.  What you need will change depending on your age, gender, body composition, activity level, and health status.

For example:

• Hormone changes throughout your lifecycle (puberty, pregnancy, breastfeeding, menopause) will change how well your body regulates carbohydrates.
• Females do not do as well on a prolonged low carbohydrate diet (<100grams per day) as men.
• The closer you get to your goal body composition, the more carbohydrates you need, not less.
• The more active you are, the more carbohydrates you need.
• Chronic conditions, especially endocrine disorders such as thyroid conditions or diabetes change your carbohydrate needs.
• Carbohydrate timing and pairing should also be considered.

On a personal note for the past few months, I’ve been working on bringing more healthy carbohydrates back into my diet, and what a difference it has made!  The biggest difference I notice is that my energy levels are stable all day long, I don’t need more than one or two cups of coffee which are more for my pleasure than they are in dire need of energy.

I could tell a difference in my workouts right away, but the real difference came when I started teaching again a few weeks ago.  On Tuesdays, I’m in class all day and don’t get home until 8:30 pm.  In the past when I had days like this, I would finally get home and be out of this world cranky and tired. I don’t feel like that anymore; I just feel normal tired.

These little muffins have been a big help when I’m on the go as a breakfast, a snack, pre or post workout, basically anytime.  They aren’t like regular “muffins” they are a protein muffin, so a bit denser.   For that reason, I like them better cold than warm.

Also, when you use sun butter in a recipe apparently you can not use baking soda or said baked good will turn green.  Trust me on that one, unless you have plans for Saint Patrick’s Day do not mix baking soda and sun butter.

Sweet Potato Protein Muffins

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Sweet Potato Protein Muffins

Sweet Potato Protein Muffins are a healthy, sweet, and portable breakfast or snack to give you energy and keep you full! Gluten Free & Grain Free

Course Breakfast, Snack, Snacks

Cuisine Gluten Free, Vegetarian

Keyword protein muffins, sweet potato

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Servings 12 muffins

Calories 94 kcal

Author Kelli Shallal MPH RD

Ingredients

• 1 cup mashed sweet potato
• 1/3 cup sunflower seed butter 
• 2 scoops vanilla protein powder
• 3 Tablespoons coconut flour 
• 1/2 cup liquid egg whites 

Instructions

1. Preheat oven to 375F.  
2. Prepare a muffin tin with paper cups or silicone cups.
3. Combine all ingredients (mix by hand don't food process it or it will get too runny)  
4. Divide mixture among 10-12 muffins.
5. Bake for 20-25 minutes until toothpick inserted comes out clean.  
6. Let cool for 10 minutes.  

Nutrition Facts

Sweet Potato Protein Muffins

Amount Per Serving (1 Muffin)

Calories 94 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Total Carbohydrates 7g 2%

Dietary Fiber 1.7g 7%

Protein 6.7g 13%

* Percent Daily Values are based on a 2000 calorie diet.

Like this recipe?  Try one of these other high protein snacks!

Peanut Butter Yogurt Bars

Coconut Flour Pancakes (great breakfast or snacks)

High Protein Almond Joy Chia Pudding 

Be sure to pin this recipe for later!  And if you aren’t already, follow @hungryhobby on Pinterest for more high protein snack ideas!