Those sweet potato and bacon muffins will be perfect for a grab and go breakfast, lunch or dinner!
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Why these sweet potato and bacon muffins? Well, like I've said before (I know, I'm repeating myself lol), since I started this diet, I have found that one of the most difficult things is "packable meal". You know, the kind of food you just grab and go, for travel or you take with you in your lunch box at work or school.
Although I know that in some countries, savory breads or muffins are quite intriguing, in France, they are very common. So I figured, these would be my new "packable food".
What I love about savory muffins, is that you can either have them for breakfast, appetizers, bring them to a picnic or a potluck, eat them with a salad for a quick lunch or dinner, bring them in your lunch box...
⭐ Why you'll love this recipe
- Easy recipe.
- Just a few simple steps.
- You can have them for breakfast, lunch or dinner with a salad or soup.
- Easy to transport for travel, picnic, lunch box...
- This recipe is gluten free, dairy free, egg free, coconut free, paleo and AIP compliant.
📖 Ingredient notes
- Sweet potato purée. You need sweet potato purée made with orange sweet potatoes (NOT white or purple sweet potatoes). If you need to, please see below how to make sweet potato puree.
- Tigernut flour (or almond flour for those who are not on AIP nor nut free). If you don't know what tigernut flour is and want to learn all about it, you can read my complete guide to tigernut flour. If you are on AIP and still in the elimination phase, you have to use tigernut flour (because almond flour is not AIP compliant). Those who are not on AIP nor allergic to nuts can use almond flour instead of tigernut flour.
- Arrowroot. It is a starch. See below for substitutions.
For the quantities and complete list of ingredients for these sweet potato and bacon muffins, please see the recipe card below.
🥣 How to make the sweet potato puree
To make sweet potato puree, you can either :
- use a steamer (my personal favorite) : peel and slice the sweet potatoes. Put them in your steamer and cook for about 20-25 minutes or until they are soft.
- use an oven : use a fork to pierce several holes into the sweet potatoes, then place them on a baking dish and cook in the oven for about 1 hour at 400°F (205°C) or until they are soft. Then slice them down the middle and scoop out the flesh, discarding the skin.
- use a microwave-oven : use the same process as with the oven, then place them on a microwave-oven safe dish and cook for about 10 minutes or until they are soft.
Whichever way you decide to cook your sweet potatoes, once they are cooked and cooled down, just add them to your blender with the other liquid ingredients of this recipe.
💭 Substitutions
- Arrowroot substitutions. If you are not cassava intolerant, you can substitute it with tapioca starch (also called tapioca flour). If you are not on AIP nor Paleo diets: you can use potato starch or corn starch instead of arrowroot.
🔪 Step by step instructions
- Peel and dice the onion.
- Clean the mushrooms and slice them
- Heat a skillet on medium heat. Pour the bacon cubes and onion in the skillet. Add the mushrooms to the pan. Let the whole thing on medium heat until it's cooked.
- In the meantime, in a blender combine the sweet potato puree, apple cider vinegar and olive oil. Blend until well combined.
- In a large bowl, combine the tigernut flour, arrow root, baking soda and pinch of salt. Stir.
- Add the sweet potato purée to the dry ingredients and mix until well combined.
- Then add all sauted bacon, mushrooms and onion to the bowl and mix all the ingredients together.
- Line or lightly oil a muffin pan. Fill each muffin cup with dough (you should get about 8 muffins depending on your pan).
- Bake for about 25 minutes for the muffins (or for about 35 minutes for the loaf). To make sure that they are cooked, insert a thin bladed knife into the centre of one the muffins, the knife should come out clean. And voilà! Wait for them to cool down before removing from the pan. Serve at room temperature along with a salad or soup. Bon appétit!
👩🏻🍳Top tips
- Tip #1. In order to create tall muffin tops, I fill my muffin tins all the way to the top.
- Tip #2. Never open the oven door before the end of the baking time (unless, of course, in case of a danger or problem with your oven). If you open the oven door during the baking time, just to "check how they look", they will fall down or won't rise.
- Tip #3. Make a big batch of sweet potato purée in order to make this recipe and some delicious fudgy brownies or a sweet potato breakfast bowl.
💬 Frequently Asked Questions
Unfortunately there are no possible substitution for the tigernut flour if you are on AIP and still in the elimination phase. Why? Because all the other AIP compliant flours have very different texture and they all need their own amount of liquid. So it is not possible to replace the tigernut flour with another flour without altering the entire recipe.
Yes! If you don't have a muffin pan or simply don't feel like having muffins, you can make this as a loaf instead of muffins.
Use a rectangular 4x8 inches baking tin to make a loaf. Then follow the instructions in the recipe card below for the bread.
Good news if you have a nut allergy and need a nut-free version, you can make these muffins with tigernut flour. Because tigernut is not a nut!
Yes, they freeze very well. That's another reason why they are so convenient! Get them out of the freezer before in the morning and they will be defrost when it's time for your luch break. Prepare yourself a salad or a nice hot soup (stored in an insulated lunch box) and voilà, your "packable lunch" is ready!
Personally, if I know in advance that I want to freeze my batch, I will make it as muffins, because they look better in a muffin shape (yes, beauty is important when it comes to food) and I also think they freeze better as muffins VS as loaf slices.
Also, it is better to freeze your sweet potato and bacon muffins (either as a loaf or muffins) when they are still fresh. So freeze them on the day you make them or the day after at the latest.
🍲 Other savory muffins or breads
Did you like this recipe? Please leave a 5-star rating 🌟🌟🌟🌟🌟 on the recipe card and leave a nice review below! Tag @gohealthywithbea on Instagram and hashtag #gohealthywithbea! Also, let's stay connected on social media and continue to cook together! You can find me on Instagram, Facebook and Pinterest.
📋 Recipe / Recette
Sweet potato and bacon muffins (AIP, paleo)
Equipment
Ingredients
- 250 g (1 cup tightly packed) sweet potato puree (see notes above to know how to make sweet potato puree. Use orange sweet potatoes)
- 150 g (1 cup + ⅓ cup) tigernut flour (or almond flour if you are not on AIP nor nut intolerant)
- 50 g (¼ cup + 1 Tbsp) arrowroot (see notes below for substitutions)
- 1 tablespoon apple cider vinegar (or lemon juice)
- 4 tablespoon extra virgin olive oil
- 75 g (1 cup) mushrooms (about 5 small mushrooms)
- 100 g (½ cup +⅓ cup) onion (about one small onion)
- 100 g (½ cup) bacon cubes
- 1 teaspoon baking soda
- Pinch of sea salt
Instructions
- Preheat oven to 360° F (180° C)
- Peel and dice the onion. Heat a skillet on medium heat. Pour the bacon cubes and onion in the skillet. Clean the mushrooms, slice them and add them to the pan. Let the whole thing on medium heat until it's cooked.
- In the meantime, in a blender combine the sweet potato puree, apple cider vinegar and olive oil. Blend until well combined.
- In a large bowl, combine the tigernut flour, arrow root, baking soda and pinch of salt. Stir.
- Add the sweet potato purée to the dry ingredients and mix until well combined.
- Then add all sauted bacon, mushrooms and onion to the bowl and mix all the ingredients together.
- Line or lightly oil a muffin pan. Fill each muffin cup with dough (you should get about 8 muffins depending on your pan).
- Bake for about 25 minutes for the muffins (or for about 35 minutes for the loaf). To make sure that they are cooked, insert a thin bladed knife into the centre of one the muffins, the knife should come out clean. And voilà! Wait for them to cool down before removing from the pan. Serve at room temperature along with a salad or soup.Bon appétit !
Notes
- use a steamer (my personal favorite) : peel and slice the sweet potatoes. Put them in your steamer and cook for about 20-25 minutes or until they are soft.
- use an oven : use a fork to pierce several holes into the sweet potatoes, then place them on a baking dish and cook in the oven for about 1 hour at 400°F (205°C) or until they are soft. Then slice them down the middle and scoop out the flesh, discarding the skin.
- use a microwave-oven : use the same process as with the oven, then place them on a microwave-oven safe dish and cook for about 10 minutes or until they are soft.
Nutrition facts per serving
This sweet potato and bacon muffins recipe has been selected as one of the featured recipes in the “reader favorite” category from Phoenix Helix Paleo AIP Recipe #344!! 😍Thank you!!!
Cynthia
Unfortunately both tigernut, almond, and coconut flours aren't options for me. Is there any other option for the flour?
Ivy
Hi Bea! Quick question: why do you suggest not reheating them after refrigeration? I love my muffins hot/warm 🙂
gohealthywithbea
Bonjour Ivy. Well, firstly because that's how we eat savory muffins and breads in France 😉
And secondly because usually, reheating them, tends to dry them out. But if you prefer to eat those hot/warm, feel free to do so! So, you are right, I should have written "you don't need to reheat them" instead of "do not". I will change that. Have a good day!
Diana
These are a delicious discovery - I love the savoury bites and will need to double this recipe the next time . They froze very well. Thks Bea
gohealthywithbea
Bonjour Diana. Thank you so much to take the time to tell me this! So nice to hear!!! ❤️ Merci