nourishing traditions + sustainable habits

Savoury Sweet Potato Muffins: a perfect protein rich and nutrient dense snack for the whole family

The motivation for creating this recipe came from my frustration with the 3 little words, “Mom, I’m hungry!” I become exhausted trying to find healthy snacks for my boys between meals that are quick and provide extra vegetables and protein. These are two things I feel most of us don’t get the amounts we should be getting, so whenever I can I try to include them in snacks I give to my kids.

This is an older recipe that I created a few years back, but it’s perfect to stave of those hunger pangs between meals and feel good about giving them something filling and nutritious. It has dairy in it which I can’t eat right now, but my older boys loved these and you could always leave out the cheese if you wanted.

With a healthy dose of protein from the quinoa and cheese, vitamin A and beta-carotene from the sweet potato, and vitamin K, C, and A from the kale these muffins are a great way to get nutrients into your kids or yourself in a quick snack. They freeze well so you could double up the recipe and tuck some away for another time if you want.
These muffins aren’t gluten-free but if you have a good all-purpose gluten-free flour you could always use that. Because they do contain some grains, be sure to limit the amount of other grains you eat on these days if you are trying to lose weight or regulate blood sugar levels and don’t eat more than 2.

Savoury Sweet Potato Muffins

Makes a dozen


1 1/2 cup whole wheat flour

1 tablespoon baking powder

1/4 teaspoon baking soda (bicarbonate)

1/2 teaspoon salt

1 tablespoon ground flax/linseed

1/4 cup + 1/2 tablespoon olive or coconut oil

1 egg

2 teaspoons apple cider vinegar

2 tablespoons milk (or dairy free substitute)

1 cup mashed sweet potato flesh

1 small onion, chopped

1/2 cup kale, finely chopped

3/4 tablespoon dried sage

3/4 tablespoon dried thyme

3/4 cup of quinoa, cooked

1/2 cup cheese, grated


  1. Preheat oven to 350F/190C.
  2. Mix dry ingredients (flour, baking powder, baking soda, salt, and ground flax)and set aside.
  3. Mix wet ingredients (1/4 cup oil, egg, vinegar, milk, and sweet potato) and set aside.
  4. Saute onions, sage, thyme, and kale in 1/2 tablespoon oil until soft. Remove from heat and add cooked quinoa.
  5. Mix wet and dry ingredients together until mixed, careful not to overstir. Gently fold the onion, kale, quinoa mix with the cheese into the other ingredients.
  6. Divide the batter evenly into a lined muffin tin. It should fill up about a dozen cups.
  7. Bake for about 50 minutes or until a toothpick comes out clean when inserted into the middle of one of the muffins.

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