vegan sweet potato muffins
Vegan Sweet Potato Muffins

Super Simple and Delicious Vegan Sweet Potato Muffins

These sweet potato muffins have been causing quite a stir on our social media pages lately haha. My children are head over heels in love with these! Every time they see mommy mashing up a sweet potato, they know that some yummy muffins are coming.

Is there anything cuter than two little humans singing “do you know the muffin man?” while whipping up some homemade vegan sweet potato muffins? I think not! And what’s even better, as soon as they are ready to eat, the kids just come running! The muffins are THAT good. Picky eater approved!

These delicious vegan sweet potato muffins will come together with minimal ingredients that you already likely have stocked up in your pantry!
Let’s get started!

 

vegan sweet potato muffins

 

The boys were waiting for these vegan sweet potato muffins to cook with their oven mitts on and everything, it was adorable!

The first thing that you will need to do is to cook the sweet potato until tender. You can do this three different ways:

Baking, steaming, or microwaving!

Baking:

200C/400F. If baking, feel free to bake whole with the skin or peeled and diced. For the whole potato, simply place on a baking sheet, poke a few holes in them, and bake for approximately 40 minutes until fork tender. For the diced potato, simply line up on a baking sheet and bake for about 20 minutes until fork tender.

Steaming:

Feel free to steam whole or sliced. If steaming whole, you will need about 25-30 minutes. If steaming diced, you will need about 15 minutes.

Microwaving:

Keep the sweet potato whole and do not dice up. Wash your sweet potatoes thoroughly and poke holes in them. Microwave them for five minutes on high heat and let them sit for a minute or two. Poke them gently with a fork and, if they’re not cooked through, cook them on high for one minute at a time until soft.

Once the sweet potato is fork tender, you are ready to get baking!

vegan sweet potato muffins

Feel free to add anything you wish to these muffins as well. Nuts, seeds, chocolate chips, dried fruit, and even coconut work beautifully in this recipe. I love to add just a few chocolate chips to the top of each muffin and press them in with the back of a spoon.

This makes every first bite just heavenly!

What you will need to make these vegan sweet potato muffins…

Ingredients Required:

Sweet Potatoes

Non-dairy milk

Flour

Baking Powder

Cinnamon

Brown Sugar

Sea Salt

Walnuts (can omit or sub for any nut/seed)

vegan sweet potato muffins

Vegan Sweet Potato Muffins

These will be your new favorite breakfast muffin!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: beginner friendly, Budget Friendly, easy breakfast
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 12
Calories: 99kcal

Equipment

  • Food Processor

Ingredients

  • 2 cups sweet potatoes peeled and diced (Roughly 1 1/4 cups of MASHED sweet potatoes)
  • 3/4 cup non-dairy milk
  • 1/3 cup walnuts
  • 1/3 cup brown sugar start with this amount and adjust
  • 1.5 cups whole wheat or all purpose flour
  • 3 TSP baking powder
  • 1 TSP cinnamon powder
  • 1 TSP vanilla extract
  • Pinch of sea salt

Instructions

  • Either steam, bake or microwave the sweet potatoes until fork tender. Check the notes for detailed instructions*
  • Let cool and then pop into the food processor with the non-dairy milk and vanilla. Process until smooth.
  • Preheat oven to 350F/175C. Prep muffin tin if needed.
  • Toss in remaining ingredients and pulse 5-6 times until well combined. Using a spatula, mix the last remaining bits of flour that need to be stirred in and then taste test. **You can also move all of the ingredients over to a separate bowl and stir until well mixed. This will depend on how big your food processor is, if the blade is removable, and your preference!
  • Taste adjust as you see fit.
  • Pour directly into the muffin tin. If you would like to add in some chocolate chips on the top, add just about 4-5 and then push them in slightly with a spoon or with the tip of your finger.
  • Bake for 25-30 minutes until a toothpick or sharp knife comes out clean. Let cool and serve!

Notes

*The first thing that you will need to do is to cook the sweet potato until tender. You can do this three different ways: Baking, steaming, or microwaving!
Baking200C/400F. If baking, feel free to bake whole with the skin or peel and diced. For the whole potato, simply place on a baking sheet, poke a few holes in them, and bake for approximately 40 minutes until fork tender. For the diced potato, simply line up on a baking sheet and bake for about 20 minutes until fork tender.
Steaming:Feel free to steam whole or sliced. If steaming whole, you will need about 25-30 minutes. If steaming diced, you will need about 15 minutes.
Microwaving:Keep the sweet potato whole and do not dice up. Wash your sweet potatoes thoroughly and poke holes in them. Microwave them for five minutes on high heat and let them sit for a minute or two. Poke them gently with a fork and, if they’re not cooked through, cook them on high for one minute at a time until soft.
**If using whole cooked sweet potato, you will use about 1 1/4 cup of PACKED mashed sweet potato
***Tip: if you happen to use too much sweet potato, you will notice that the inside of the muffins become a bit "mushy". It's cool. Just pop these in the fridge overnight and they will be perfectly fine in the morning.

Nutrition

Calories: 99kcal | Carbohydrates: 18g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Sodium: 23mg | Potassium: 260mg | Fiber: 1g | Sugar: 7g | Vitamin A: 3203IU | Vitamin C: 2mg | Calcium: 94mg | Iron: 1mg

Find more amazing posts below:

What My Vegan Children Eat: Guide for New Mamas

Vegan Kid Recipes: 7 Recipes under 20 minutes!

Overnight Oats: Our Top 3 Family Favourites!

 

Benefits of…

Sweet Potatoes

  • A rich source of fiber which promotes a healthy digestive system.
  • Contains many vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
  • High in an antioxidant known as beta-carotene, which converts to vitamin A once consumed!

Walnuts

  • A rich source of fiber which promotes a healthy digestive system.
  • Great source of Omega-3’s. Woohoo! 2.5 grams per 1 ounce.
  • The polyphenols in walnuts can help fight this oxidative stress and inflammation!
  • It contains many vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.
  • High in antioxidants. The highest of any other nut!

vegan sweet potato muffins

Find more healthy vegan recipes like these Vegan Sweet Potato Muffins when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

 

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Vegan Unicorn Smoothie Bowl
Vegan Unicorn Smoothie Bowl

Vegan Unicorn Smoothie Bowl

This healthy vegan unicorn smoothie bowl will turn any frown upside down!

If you ever wake up on the wrong side of the bed, I urge you to have a smoothie bowl for breakfast. Is there anything more fun than ice cream (healthy and cruelty-free ice cream) for breakfast?!

Not only will this smoothie bowl make a great breakfast, but it is also perfect for a quick healthy plant-based snack or dessert! Martin and I have had many nights when we made this gorgeous smoothie bowl after the boys went to sleep. Nothing like a smoothie bowl and Netflix date night!

This delicious unicorn smoothie bowl will come together in under 10 minutes with minimal ingredients that can be easily found at any grocery store.

 

Vegan Unicorn Smoothie Bowl

What you will need for this Vegan Unicorn Smoothie Bowl…

Ingredients Required:

Non-dairy Milk

Coconut Milk

Bananas

Strawberries

Almond Butter

Vanilla Extract (Alcohol-Free Option)

Shredded Coconut

Vegan Unicorn Smoothie Bowl

Vegan Unicorn Smoothie Bowl

All you need is 5-10 minutes and a blender to whip up this magical breakfast treat!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: quick, summer
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2 servings
Calories: 347kcal

Equipment

  • Blender

Ingredients

Toppings

Instructions

  • Blend all together and then top with the listed toppings!
  • If your blender has trouble blending this, simply let the bananas thaw out for a bit and then blend again. Be sure to use the blender tamper if you have it!

Nutrition

Calories: 347kcal | Carbohydrates: 41g | Protein: 8g | Fat: 19g | Saturated Fat: 8g | Sodium: 61mg | Potassium: 839mg | Fiber: 7g | Sugar: 23g | Vitamin A: 423IU | Vitamin C: 59mg | Calcium: 202mg | Iron: 3mg

Benefits of…

Coconut Milk

  • Coconut milk is full of healthy fats that keep you fuller for longer which can aid in weight loss and limit those unhealthy snacks throughout the day! It is also rich in vitamins C and E which are well known for their antioxidant properties. Coconut milk is rich in electrolytes such as potassium, magnesium and phosphorous!

Bananas

  • Bananas are the BEST fruit source of vitamin B6 which helps our bodies to produce red blood cells, metabolize amino acids, remove unwanted chemicals from the kidney and liver, metabolize carbohydrates and fats, and maintain a healthy nervous system!

Almond Butter

  • Almond butter is a great source of magnesium, vitamin E, copper, riboflavin, and phosphorous. It is a great source of monounsaturated fat, protein, and fiber which are essential for heart health!

Vegan Unicorn Smoothie Bowl

Find more healthy vegan recipes like this Unicorn Smoothie Bowl when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant-Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

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Easy Tofu Scramble
Easy Vegan Tofu Scramble; Moist, Fluffy and Delicious!

Easy Vegan Tofu Scramble

Sunday mornings are pretty special around here; it’s usually the one day a week that Martin has off from work. As many of you already know, he is a police officer in our little Italian town and he works very hard; always running around trying to save a cat from a tree or helping an old nun cross the street (haha – ok, this only happens SOMETIMES).

When his alarm goes off in the early mornings, the boys and I do not even notice. He carefully and quietly slips out of the bed and proceeds to get ready for work at 6 a.m. Each morning he tiptoes back into the room, fully clothed in his uniform, to give each one of us a kiss on the forehead before heading out for the day.

By the time the afternoon comes, I have already heard “Daddy” over a million times and all three of us are anxious for him to come home and give us all of his love.

And he does….every single time.

So, of course, when that one day a week comes when there’s no alarm, no tiptoeing and no slipping out….we make it special. The boys and I gather around the stove (each one of us with a wooden spoon in hand) and make Daddy his favorite breakfast of all time…

The Easy Vegan Tofu Scramble

Easy Vegan Tofu Scramble

I have tried many tofu scrambles in my life….and this one is the BEST.

 

Benefits of Tofu and Turmeric

Tofu: Don’t let the rumors get you down, tofu is amazing!

  • An excellent source of iron, calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.
  • Tofu is a good source of protein and contains all nine essential amino acids.
  • It contains a very small amount of fat, but a large amount of protein. Furthermore, it has very low levels of sodium and almost no cholesterol.
  • The health benefits of tofu include its ability to help lower cholesterol levels, prevent anemia and manage weight, among others.
  • The organic compounds in tofu, namely isoflavones, are instrumental in managing the symptoms of menopause in women.
  • Tofu has also been associated with a reduction in breast, lung, and prostate cancer.
  • To be honest, I could go on forever here. You can check out more information on the benefits of tofu here!

Turmeric

  • Turmeric may be the most effective nutritional supplement in existence!
  • Curcumin…
    • is the main active ingredient in turmeric.
    • It has powerful anti-inflammatory effects and is a very strong antioxidant.
    • Can suppress many molecules known to play major roles in inflammation.
    • Boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in your brain.
  • So many additional benefits that you will just have to feel for yourself!!
  • **Always pair turmeric with a pinch of black pepper for the best nutritional boost.

So now that we have talked about some of our amazing ingredients, let’s get cook’n!

P.s. If you are curious what a tofu press looks like, here is a great one from Amazon. Now, before you go and purchase one, be sure you actually need it. Many tofu brands now press their tofu before selling (you will be able to tell once you open the package and feel the tofu in your hand). Every single tofu package that I have tried in Europe has already been pressed. However, I absolutely needed a tofu press when living in Chicago and Hawaii!

EZ Tofu Press

 

Easy Tofu Scramble

Easy Vegan Tofu Scramble

This is one of our absolute favorite recipes to have every Sunday morning!
5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: easy, family friendly, quick
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 92kcal

Ingredients

  • 8-12 oz firm tofu if not pressed, be sure to squeeze out all the liquid you can and press for a minimum of 15 minutes
  • 3 tbsp nutritional yeast
  • 1/2-1 tsp turmeric powder
  • ¼-1/2 tsp sea salt
  • 1/8 tsp ground black pepper
  • 2-3 tbsp unsweetened non-dairy milk

To serve

  • Toast with Jam
  • 1 cup berries
  • Sliced avocados
  • Sliced tomatoes

Instructions

  • Open the tofu package. If it is not firm in your hand then you need to drain the liquid via pressing. If it is firm, go ahead and begin to crumble the tofu with your hands into a skillet.
  • Heat the skillet to medium-high heat and allow the tofu to heat up for 2-3 minutes. Add in the non-dairy milk, nutritional yeast, and seasonings. Mix well.
  • Heat the scramble until the tofu begins to brown just slightly. Taste test and adjust. I like to add in another splash of non-dairy milk if it needs more moisture.
  • Serve as you would with scrambled eggs: I like to go with toast and jam/jelly, a handful of berries, sliced avocados and sliced tomatoes.
  • Kids: Children LOVE this scramble. As do adults; it’s delicious!

Nutrition

Calories: 92kcal | Carbohydrates: 9g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Sodium: 151mg | Potassium: 142mg | Fiber: 3g | Sugar: 3g | Vitamin A: 33IU | Vitamin C: 1mg | Calcium: 83mg | Iron: 1mg

p.s. If you dig this recipe, try out these other hits!

 

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5-Ingredient Vegan Banana Bread
5-Ingredient Vegan Banana Bread (Oil Free – Vegan – Gluten Free)

5-Ingredient Vegan Banana Bread

I created this amazing banana bread a few days ago on our Instagram stories and the messages I received were overwhelming but awesome! As always, you ask and I listen, so here is the recipe PLUS a video tutorial!

I have spent quite a while trying to perfect this banana bread because I absolutely love the pure and honest ingredients inside. I knew I could make it oil-free and I knew it would be delicious. Well, folks, I finally did it! Woohooo!!!

Watch how to make it at home here: 

Read more

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