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Grain-Free Sweet Potato Banana Nut Muffins


Leftover sweet potatoes and ripe bananas come together to create these healthy Grain-Free Sweet Potato Banana Nut Muffins.

A fluted tin tray filled with Grain-Free Sweet Potato Banana Nut Muffins on a medium gray surface.

Sweet Potato Banana Nut Muffins aren’t just any ol’ muffin!

I love all kinds of freshly baked muffins. I’m not too picky about the flavor, I just love sinking my teeth in a freshly baked warm muffin slathered with butter. Are you with me?

In fact, back in my college days, I worked at Perkins and any broken/deformed muffins (and other baked goods) were fair game. I definitely had to use my willpower not to go too crazy with the baked goods, otherwise, I’d end up with a carb crash and stomach ache city. While I do love me a good mammoth muffin from Perkins every once in a while (yes, the whole thing), I also know that they’re made with way too much sugar, white flour, and really no beneficial nutrition provided. Bummer, I know!

Close up of two Grain-Free Sweet Potato Banana Nut Muffins stacked on top of one another (with chocolate chips and walnuts on top).

But I’m here to save the day with the solution to this muffin dilemma. While these Sweet Potato Banana Nut Muffins may not be as mammoth as Perkins muffins, they’re MUCH more nutritious, have about an  of the amount of sugar (and not the white stuff), made with only whole food ingredients, high in fiber and also include an option to boost the protein with your favorite protein powder. In addition, they’re gluten-free, grain-free, dairy-free, and paleo-friendly.

By adding a little protein powder to this muffin recipe it helps to balance out the nutrition and provide an adequate source of carbs, protein (10 g) and healthy fats. This results in better fuel for your body and a longer-lasting source of energy. If you don’t have protein powder on hand, no worries. While I recommend it, I’m all about sharing simple substitutions so feel free to substitute almond flour in its place.

Enjoy Sweet Potato Banana Nut Muffins for breakfast, as an afternoon or post-workout snack, or a tasty lunchbox addition that kids will love.

I love that these muffins not only provide a good source of quality protein but also great nutrition thanks to the sweet potatoes, banana, and walnuts. In addition to the ingredients called for in this recipe, feel free to add additional flavor with coconut flakes, dried cherries or cranberries, raisins, mini chocolate chips or change up the chopped nuts with pecans or almonds.

You can enjoy the muffins as is or top them with some banana slices and slather them with a little butter, almond butter OR…

A grain-free sweet potato banana nut muffin topped with banana slices and almond butter.

Disclaimer: This post may contain affiliate links that won’t change your price but will share some commission.

Drizzle ’em with coconut butter! So good.

To drizzle with coconut butter, melt the coconut butter until drizzle consistency. If tackling this task in the microwave, microwave in 30-second increments until drizzle consistency is achieved. You can also melt the coconut butter on a stovetop. What’s nice about topping baked goods with coconut butter is that it’s low in sugar, hardens nicely, tastes delicious and a little goes a long way.

Fun fact: Coconut butter is simply a spread made from the meat of the coconut. To make your own coconut butter you can process unsweetened coconut flakes in a food processor until a butter is formed. 

Close up of a Grain-Free Sweet Potato Banana Nut Muffin that has been sliced in half revealing the delicate crumb.

Sweet Potato Banana Nut Muffins are freezer-friendly too.

It’s always nice to stock the freezer with a few re-heatable items – and muffins are great for that. Simply remove from the freezer, pop in the microwave for 30-60 seconds or in the oven set at 300ºF until heated through.

Are you ready to sink your teeth into these Sweet Potato Banana Nut Muffins?!


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Let’s Get Cookin’

Sweet Potato Banana Nut Muffins

Leftover sweet potatoes and ripe bananas come together to create these perfectly textured, high-protein, Paleo-friendly, Grain-Free Sweet Potato Banana Nut Muffins.

  • Author: The Real Food Dietitians
  • Prep Time: 10 mins
  • Cook Time: 17 mins
  • Total Time: 27 mins
  • Yield: 12 servings 1x
  • Cuisine: Grain-Free, Dairy-Free, Paleo


  • ½ cup cooked sweet potato puree
  • 1 banana, mashed (~⅓ cup)
  • ⅓ cup almond butter, room temperature (may substitute any nut or seed butter of choice)
  • 3 whole eggs
  • 3 Tbsp. pure maple syrup
  • 1 tsp. vanilla extract
  •  cup coconut flour
  •  cup almond flour
  • 1 tsp. ground cinnamon or pumpkin pie spice
  • 1 tsp. baking soda
  • ½ tsp. salt (decrease to ¼ tsp. if nut butter contains salt)
  • ⅓ cup walnuts, chopped
  • ½ cup optional add-ins – chocolate chips, dried cranberries, dried cherries, raisins, or coconut flakes.


  1. Preheat your oven to 350°F. Line a muffin tin with paper liners or grease with oil.
  2. In a bowl, combine sweet potato, banana and almond butter; stir until smooth.
  3. Next add the whole eggs, maple syrup, and vanilla; stir until smooth.
  4. Lastly mix in the coconut flour, almond flour, ground cinnamon, baking soda, salt, and walnuts.
  5. Divide the batter evenly, filling each of the 12 muffin wells about half full.
  6. Bake for 16-18 minutes or until an inserted toothpick comes out clean.
  7. Remove from oven and allow to cool for 15 minutes before transferring to wire rack.


  • Serving Size: 1 muffin
  • Calories: 130
  • Sugar: 7 g
  • Sodium: 210 mg
  • Fat: 8 g
  • Carbohydrates: 12 g
  • Fiber: 3 g
  • Protein: 5 g

We’d love to hear if you give this recipe a try – comment below!

Pin it now to make ’em later!

Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!


About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of simple and wholesome recipes, a lover of nature, a crossfitter, a seasonal runner, and she’s on a mission to inspire as many as she can live a healthier and happier life from the inside out.


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