I’ve had quite a few requests for a new savoury muffin recipe and this one is delish! My Cinnamon Roasted Sweet Potato Muffins are both tasty and easy to make. They are great for a healthy breakfast on the go and are perfect for the lunchboxes of kids who love a one handed lunch!
My kids also love them for afternoon tea. They re-heat them in the sandwich press and lather with butter. I think it’s nice to have options other than sweet snacks. No matter how healthy they are, sweet treats still contain sugar of some kind, so I like to have savoury options on hand as well.
Health benefits
These sweet potato muffins offer a boost of fibre, vitamins, and minerals from the wholesome ingredients. Sweet potatoes are a great source of fibre and provide vitamin A, essential for eye and skin health. Sunflower seeds add a touch of protein, healthy fats, and vitamin E, while leafy spinach contributes iron and antioxidants. The blend of spelt flour, rich in whole grains, and the high-quality fats from extra virgin olive oil create a satisfying, nutrient-dense snack. They’re a good source of calcium and protein, thanks to the feta and parmesan cheese, along with protein from eggs to help make these muffins both filling and nutritious. Perfect for those looking for a nourishing bite to keep them fuelled throughout the day!
Ingredients
These nutrition packed savory muffins feature roasted sweet potatoes tossed with cinnamon, thyme, red onion, and sunflower seeds for a perfect balance of sweet and savoury. Parmesan and feta cheese add a creamy richness, while wholemeal spelt flour and a bit of maple syrup bring depth to the flavour and texture.
How to make these Sweet Potato Muffins
To make these sweet potato muffins, start by roasting the diced sweet potato, red onion, and sunflower seeds with a dash of maple syrup, olive oil, and cinnamon. While they’re baking, whisk together the wet ingredients – parmesan, thyme, eggs, and milk in a medium bowl, then mix in the dry ingredients. Gently fold in the spinach, feta, and roasted sweet potatoes, and spoon the mixture into muffin liners in a muffin tin. Bake until golden and a skewer comes out clean. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.
Serving suggestions and how to store
These muffins are best enjoyed warm with a spread of butter, but they’re also tasty at room temperature. Store leftovers in an airtight container in the fridge, or freeze for later. To reheat, pop them in a sandwich press or a warm oven for a quick refresh.
Vary this Sweet Potato Muffins to suit
For a gluten-free option, use a high-quality gluten-free flour. For dairy-free, swap out the parmesan with nutritional yeast and the feta with a vegan cheese, and use a full-fat dairy-free milk. Feel free to swap the thyme for other herbs (rosemary, oregano or sage would be nice too). You can also omit the onion for an onion-free version, or replace the maple syrup with rice malt syrup for a fructose-friendly option.
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Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit any specific dietary requirements.
Ingredients
- 250 g sweet potato/s peeled and diced (1-2 cm dice to fill approx. 2 cups)
- 35 g sunflower seeds (¼ cup)
- 1 red onion/s -finely sliced
- 1 tsp maple syrup
- 1 tbsp extra virgin olive oil -extra virgin
- ½ tsp ground cinnamon
- 1 tsp sea salt
- 70 g parmesan cheese (½ cup) grated
- 1 tsp fresh thyme leaves -picked off stems (or ½ tsp dried thyme)
- 2 egg/s
- 180 ml milk (of choice) (¾ cup)
- 4 tsp baking powder
- 1 tsp sea salt
- ground black pepper -to taste
- 230 g wholemeal spelt flour (2 cups)
- 30 g baby spinach -chopped (approx. handful)
- 100 g feta cheese -goat or regular feta, broken into chunks
Method
- Preheat your oven to 200℃/395℉ (fan forced).
- On a small baking tray (lined with baking paper) place your sweet potato, red onion and sunflower seeds. Add the maple syrup, olive oil, cinnamon and sea salt and toss together. Arrange in a single layer and bake for 15 mins.
- In a food processor or large bowl, place your parmesan and thyme leaves and mix to combine. Add the eggs and milk and beat for 10 secs until well combined and frothy. Add the baking powder, sea salt and pepper and mix until just combined.
- Fold in the flour gently until almost combined (it’s important not to over mix them or they will be heavy).
- Add the spinach, feta and the baked sweet potato and sunflower seeds. Gently fold into the batter.
- Divide between 8 non-stick muffin cases and bake for 15 minutes or until a skewer inserted into the middle come out clean.
- Enjoy warm or at room temperature and lathered with butter!
Thermomix method
- Preheat your oven to 200℃ (fan forced).
- On a small baking tray (lined with baking paper) place your sweet potato, red onion and sunflower seeds. Add the maple syrup, olive oil, cinnamon and sea salt and toss together. Arrange in a single layer and bake for 15 minutes.
- In the TMX bowl, place your parmesan and thyme leaves and grate 10 seconds, speed 7.
- Add the eggs and milk and beat for 10 seconds speed 6 until well combined and frothy.
- Add the baking powder, sea salt and pepper and mix 5 seconds, speed 4.
- Fold in the flour until almost combined, 10 seconds, flour symbol/ dough setting (it’s important not to over mix them or they will be heavy). If there is some flour not incorporated on the sides of the bowl, fold it in with a spatula very gently.
- Add the spinach, feta and the baked sweet potato and sunflower seeds. Gently fold into the batter gently using a spatula.
- Divide between 8 non-stick muffin cases and bake for 15 minutes or until a skewer inserted into the middle come out clean.
- Enjoy warm or at room temperature and lathered with butter!
Store
- Store in an airtight container in the fridge or freezer.
Variations
Gluten-free
For gluten-free, substitute the spelt with a good quality gluten-free flour.Dairy-free
Replace the parmesan with nutritional yeast and a pinch of sea salt and the feta with a vegan cheese. Also choose a dairy-free full-fat milk, coconut is nice.Onion-free
Simply omit the onion, it's still delicious. You could also substitute it with baby fennel.Fructose friendly
Replace the maple with rice malt syrup.Reheating tip
These are delicious reheated in a sandwich press or gently warmed in the oven.Freezing
They can be frozen in an airtight container.I'd love to hear how you enjoy these savoury muffins.If you have any recipe requests, let me know also. Post a comment below.
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Maria says
Hi Georgia can you substitute the feta for haloumi?
Georgia Harding says
Sure Maria, enjoy G x
Keryn says
What flour would you recommend for grain free?
Georgia Harding says
Hi Keryn, I would try 50/50 almond meal and buckwheat flour. I haven’t had the chance to test it myself but that’s where I’d start. Let me know if you do try it how it goes, Georgia x
Keryn says
Thanks Georgia!
I will try buckwheat as I am also allergic to all types of nuts. Will let you know how they go.
Sharolyn Newington says
Just made these for lunch. 12 beautiful muffins. I had ricotta that needed eating so used half ricotta and half goats cheese. Also threw in some cheddar as I was just short of parmesan. I love the sweet onion and the sunflower seeds are great too. Such a great combination of flavours that feels wholesome. My kids enjoyed them so I’m trying to resist having another (2 already) so that they can go in lunch boxes – it’s hard to hold back!
Georgia Harding says
Sounds perfect Sharolyn. Glad you love them and thanks for your feedback and for rating the recipe, much appreciated G x
Sev says
I made it Friday. Two Went into fridge. Now being Tuesday would they be ok to reheat and eat? TIA
Georgia Harding says
Sorry Sev, probably to late but I would have eaten them as long as they looked and smelled okay. But I’m no food safety expert G x
Annie Hattingh says
These were delicious! I used goat feta and chopped local rainbow beet in stead of baby spinach. So good! They freeze well too. Thank you Georgia?
Georgia Harding says
Fabulous Annie. So glad you enjoyed them and thanks os much for taking the time to write feedback (and the 5?’s) G x
Mel says
Delicious!! I made these GF with 1/2 buckwheat flour & 1/2 almond meal & they worked perfectly- just needed some extra cooking time in my oven. Thanks for another winning recipe! X
Nikki says
Hi Georgia! Do you think an egg substitute would work ok with these muffins? Many thanks
Georgia Harding says
I haven’t tried it Nikki but do remember reading that someone on social media had and they gave it the thumbs up G x
Jade says
GEORGIA… these muffins are the B.O.M.B! I am a PS teacher and mum to two young girls (one in prep this year) and these muffins appear in our lunchboxes regularly! In addition to the veggies included in your recipe, I chop a heap of bok-choy and throw in grated zucchini and fry it off with a few cloves of garlic. I throw all of the greens in the blender with the thyme and parmesan… voila the best veggie packed muffins to date. We’re massive fans of all of your recipes. Thank you!
Georgia Harding says
Glad you and your girls love them Jade. I have another amazing savoury muffin in the making so stay tuned, Georgia x
Dayna says
I had put off making these as I was being lazy, basically! I’m so glad I finally did….YUUUMMMM!!! They go straight in the freezer now & I take them to work to reheat & lather on some butter for morning tea, so good! So good, infact, that my 14 yr old son devours them also. Thanks Georgia!
Georgia Harding says
You’re welcome, so glad you love them G x
Anneke says
These are delicious Georgia! I had no red onion so I finely chopped some leek in and it worked a treat. I added pine nuts to the top with parmesan. So yummy fresh out of the oven with butter.
Georgia Harding says
So glad you enjoyed them Anneke G x
Kristeena says
Another winner Georgia! Made them with almondmeal & buckwheat flour, plus added some chopped walnuts- so delicious my husband & I could hardly stop eating them. These are definitely on my faves list. Love your recipes!
Georgia Harding says
So glad you enjoyed it and thanks for including your variation too Kristeena. Appreciate your 5? rating too, G x
Lauren says
Hi Georgia, I loved the flavor combination of these muffins. I substituted spelt for regular wholemeal flour because I’d run out of spelt. I’m not sure if they were over mixed but I found they turned out quite heavy and doughy. Not sure what I did wrong? The mixture was just seemed to stiff. Can you shed any light? I think I will definitely give them another go.
Georgia Harding says
So glad you loved the flavour Lauren. Heavy dough is generally a result of over mixing (and activating the gluten to tighten up too much). With any wheat or spelt muffins or cakes less is best, fold gently just until the flour is incorporated.
Also whole flours do very in the amount of bran/ meal they contain and this can effect the absorption of liquid. But my first guess is that it was over-mixed
Hope that helps for next time G x
Niki says
These muffins are so tasty!!
My only issue is that my batter was very thick and it was very hard to incorporate the sweet potato mix. I ended up adding more milk but my muffins are a bit stodgey due to over mixing. Is the batter meant to be really thick?
Georgia Harding says
It is a thick, muffin like batter than needs to be spooned into the baking cups (not like cake that you might pour). But you should be able to just gently fold in the sweet potato in roughly. The oblate thing I can think of is that your eggs were small? Just a guess? Glad you enjoyed the taste though G x
Helen says
I am not the best cook but I was so proud that I managed to pull these off! Haha. These muffins are soo delicious!! Even my husband loved them!! Will definitely be making another batch to freeze. Thanks for a great recipe!
Georgia Harding says
Ah fabulous, so glad you both enjoyed then Helen and thanks for the 5?s G x
Jo Ross-Cook says
Would it be ok to use normal wholemeal flour? Being in lockdown this is all I have in the house. Thanks so much
Georgia Harding says
Yes, absolutely Jo. Spelt subs well with regular flour G x
Kate says
Really good. I made these with half wholemeal rye and half whole wheat flour and just 2 tsp baking powder. Thick batter but worked out great. However the feta, parmasan and 2 tsp salt was too much. I’ll add a half tsp of salt only next time.
Georgia Harding says
So glad you enjoyed them and thanks for rating the recipe too Kate G x
Jessica Denholm says
We have kids who are DF, so I had the nutritional yeast all ready but then forgot it. Even without the salty tang of the feta or replacement, these were delish and consumed greedily by children.
Georgia Harding says
Oh perfect – so glad they enjoyed them and thanks for rating the recipe too G x
Kylie says
These are amazing. Made them for a gathering and everyone enjoyed them. Yum.
Georgia Harding says
Oh fabulous Kylie, cheers for the 5 ?s too G x
Sarah says
This recipe is fantastic! I used half pumpkin and half sweet potato (to lower the carbs a little), and they were fantastic. Thankyou for such an easy, delicious and health conscious recipe.
Georgia Harding says
So glad you enjoyed it Sarah, love the addition of pumpkin too G x
Erin says
Winner, this is a great recipe, the kids took it for lunch tomorrow. Not many left as I may have eaten 6 ? yesterday after the came out of the oven. Definitely be doing a double patch next time.
Georgia Harding says
Thrilled you enjoyed them Erin G x
Michelle says
I just made these absolutely amazing, thank you Georgia!
Andrea Cockery says
These are gorgeous. I make them once a fortnight and freeze them. Super delicious!!! Thank you
Well Nourished Team says
Hi Andrea, so glad you loved them! 🙂
Wendy says
Hi Georgia
Do you think this would work baked in a small slice tin rather than scooping into muffin cases?
Janet says
I love a savoury muffin and these sounded amazing. I had some sweet potato to hand and most of the other ingredients (no spinach, but picked rainbow chard from garden and finely chopped it), so decided to make them today. I used the Thermomix method, and was a little confused what the “flour symbol” was (I’ve had my Thermomix for quite a few years and never come across that term before). I knew it would either be the “dough mode” or the “spoon soft” symbol, so chose the latter. Is that correct? My mixture, like the two previous reviewers, Lauren and Nikki, was really stiff. As my eggs were on the small side, I decided that must be the issue and added another egg. It was still quite doughy and definitely not a batter. When you mention to use the “TMX spoon”, do you mean the “spoon soft” symbol, or the physical spoon. I decided to use the plastic spoon that I have for Thermomix use to mix the final ingredients.
However, I am happy to say that the muffins turned out beautifully and they tasted wonderful. I could not resist and ate 3 straight away – hubby arrived home and asked what the amazing smell was and he gave them the big thumbs up too. So, even though they worked out well in the end, I would just like to clarify that I understood the terms correctly for next time I make them. There will definitely be a next time because they were absolutely delicious and so healthy. Next time though I think I will omit the salt, as I am not sure the extra salt is necessary when using fetta cheese, but that’s just my personal opinion as I don’t use extra salt in my cooking. I did cut it down from 1 tsp to 1/2 tsp with the veg and down to 1/4 tsp when the baking powder was added, but don’t think I will add any next time. Thank you so much Georgia for yet another fabulous recipe. This recipe is definitely a keeper.
Well Nourished Team says
Hi Janet, the flour symbol is the dough setting (this recipe is over 8yrs old and the TMX model at the time was a flour symbol). The TMX spoon is the spatula that comes with the machine. I’m glad they were a winner