Blueberry Oat Breakfast Muffins

These quick and easy blueberry oat breakfast muffins are a sweet, comforting way to start your day. Mashed banana and sweet potato puree take the place of eggs and added sugar in this vegan recipe. Picky-kid-tested and plant-based-mom-approved, these moist, low-fat, fruit-filled delights are great for any occasion!

By Julieanna Hever,


  • 1 medium banana, mashed
  • One (15-ounce) can sweet potato puree
  • ¼ cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 2 cups whole oat flour
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon ground ginger
  • 1 cup fresh or frozen blueberries


  • Preheat the oven to 375°F. In a large bowl, combine the mashed banana, sweet potato puree, maple syrup, and vanilla.
  • In a small bowl, combine the oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer this mixture to the large bowl of wet ingredient, and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in the blueberries.
  • Spoon the batter into silicone muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove from the oven and let cool for 5 minutes. Store the muffins in an airtight container.

Comments (40)

(5 from 18 votes)

Recipe Rating

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I made this with 2 cups rolled oats that I ground in food processor, it was course/chunky & I added in. It was not dry and had great texture. Very tasty!! The fresh blueberries popped when I ate it. Yum! Shared with my family. Definitely a fav 😍. Thanks for sharing a great recipe. 👍


I used pumpkin puree since I didn’t have any sweet potatoes. Had I had any, I would have cooked them instead of buying a puree. After reading other comments, I also cut the maple syrup portion in half and doubled the cooking time. The muffins were not sweet, the outer layer was crunchy and the inner layer was cooked enough. If I try these again, I will add apple sauce and use sweet potatoes. I am a little disappointed with these muffins but I think that with a few tweaks they can turn out really good.

Russell S.

The muffins turned out delicious, but the recipe did not work for me without modifications. The mix was very dry so I added 1/4 cup soy milk with a Tsp. of apple cider vinegar to moisten. The batter was still like cookie dough but I spooned it into my silicon muffin pan and baked them. 20 minutes of baking did nothing and I ended up baking for 1 hour and 15 minutes for an internal temperature of 206 F. I used a can of sweet potato chunks, rinsed them and put into food processor, perhaps puree has more moisture, hence dry batter. Anyway, they are a little dense but delicious. Thank you.


These are good but I cannot afford to use maple syrup when baking for several on a tight retirement budget. I know it has some additional nutrients, but it is still just sugar and I don't understand why it is pushed so heavily! Dates are pricey too but at least have fiber and more nutrients so my solution has been to use a mix of jaggery (or panela) and dates, both of which I can get cheaper at a local Indian market. (along with a lot of staples like legumes, rice, and spices.) Shopping in ethnic markets saves me money and offers new adventures into a world of plant based ingredients not often found in supermarkets.


Is it necessary to put in so much maple syrup? Or is there some natural whole food such as dates that could be substituted? I appreciate any suggestions.

Lisa, Forks Over Knives Support

Hi Shari. You can reduce the maple syrup by half, or leave it out altogether. I make these a lot and my husband likes them without the maple syrup. I usually add a bit more banana or sweet potato puree so there is a similar amount of wet ingredients. But one time I didn't they were still yummy. I'm sure you'd get good results adding a few dates, too. (This recipe is very forgiving. With this week's batch, I forgot to add the baking soda and baking powder and they're still pretty good!)


I have been making these muffins for 10 yrs & eat one everyday for a mid morning snack. I use the sweet potato puree as I don't care much for the pumpkin. Unfortunately I am totally turned off to the sweet potato after 10 yrs. I read in another comment that unsweetened applesauce works good instead so I will definitely try it as I'm desperate! Any other ideas as to what I could substitute the sweet potato puree would be greatly appreciated.

Lisa, Forks Over Knives Support

Hi Kelly, I am also a fan of these muffins and make at least one batch a week! Aren't they amazing. Applesauce sounds like a good ingredient to try ... you could add more mashed banana as well. 1 can of sweet potato is 1.5 cups, so to get the same amount, you could measure out a cup and a half mix of mashed banana and applesauce. If you've got a little orange juice, you could throw that in as well - just make sure you end up with a total of 1.5 cups of mushy liquid. Please let us know how it goes!


Interesting recipes, but please provide the nutritional facts for recipes. Would be interested in the calories, fat content, etc. Thank you-


Could I use canned pumpkin instead of sweet potato? Would it still work?

Courtney Davison

Hi Teresa, Yes, canned pumpkin is a good substitute for canned sweet potato. Let us know how it turns out! Thank you, Courtney Davison Editor, Forks Over Knives


I substituted pumpkin purée to the sweet potato one since I didn’t have any around. The muffins tasted good and were easy to make. I cooked 5-10 minutes longer since the middle did not seem cooked enough.


I substituted whole wheat flour for the oat flour because I didn’t have any. I used 2 microwaved whole sweet potatoes instead of the canned purée. This is my first Forks Over Knives recipe that I have tried. They were really dense. Flavorful but dense. I was not sure if the middles were completely cooked.

Mary Brohard

Did not look like the picture. How many calories in a muffin?


Delicious. Will these be added to the ap?


I have made these for at least four years. They are probably my favorite muffin. Sometimes I use fresh baked sweet potato and other times I use the canned.

Kit Spaulding

I can’t eat bananas. Can anyone recommend a substitute? Thanks.


Try unsweetened applesauce and a little ground flax. Chia seeds mixed with water or soy milk could also work.

Thomas Webster

These are relatively easy to make, and they're tasty. Thanks for the recipe! For those of us who track our calories, carbs, etc., it would be nice if FoK provided nutrition info.


Outstanding! I make these every weekend to eat throughout the week.


Excellent. Used canned pumpkin and golden raisins. Keep in freezer and pop one out when we need a treat.

Elise Pemberton

Yes, I have always used either organic canned pumpkin, or a can of pureed butternut actually has less sugar! It's hard to find canned sweet potato that has not been packed with syrup! Also, they are dense and I find that at 350 degree oven, they need 40 to 45 minutes to bake! Also... I double the amount of blueberries, and fold them in frozen- that way the batter doesn't turn purple! They are amazing, and freeze really well! Elise


Haven’t a clue what I’ve done wrong but mine have been in for over an hour now and they’re still not baked in the middle. I swapped the cinnamon & nutmeg amounts over as I don’t like nutmeg but it can’t imagine it’s that! Converting the cups measurements may have done it I suppose, or that I didn’t use silicone muffin cups?? Oven was preheated, didn’t overmix, so I’m baffled ‍♀️ Anyway, at least the bin will like them


Me too! They didn't come out looking like the photo at ALL. Not sure what we did wrong, but they came out more white and dry/crumbly.


Can I sub an equal amount of a different flour? Such as paleo or gf?


For the love of god why would anyone buy canned sweet potato? just buy a sweet potato microwave it for 5 minutes dip the filling out add your season or not whip it up and you have sweet potato puree. I can't stand Pumpkin but hey do you!

Tracie Yindra

So good it’s impossible to eat only one.


I switched the sweet potato purée with pumpkin purée. Very filling and not too sweet.


Can you tell me the calories per muffin? Thank you

Cathy Brown

I wondered the same thing.


They just want you to eat a varied whole food, plant based diet and forget about calories, marcos and such. But as someone who is still overweight eating a no oil, WFPB diet after many years, and just started trying to track what I'm eating, I would also love to know the fat and calories at least. Not all of us can eat ad libitum, no matter how healthy the food!


I substituted unsweetened apple sauce for the sweet potato puree and it worked great, just needed to bake about 15 minutes longer because is it a moister product.

Karen Kristianson

Amazing!! I subbed raisins for the blueberries and the whole family is enjoying them!!


These are excellent! I used two medium roasted sweet potatoes that I had in the fridge instead of the 15 ounce can of purée. They are moist, sweet and delicious!

Denise Gardner

I used pumpkin purée. They recipe makes 12 large muffins, in a regular sized muffin tin. If you made mini muffins, I’m sure you would get at least 24. I probably could have made 16 muffins but chose to overload the tins a bit.

Janet Braverman

Are these mini muffins? It looks like it. Thanks!


Thank you and God bless you and mother Earth for all this goodness.

Julie Stevens

Can you sub pumpkin puree?


I don't see why not, consistency would be the same but the flavor / sweetness would have to be addressed per your references .

Debbie Angelsberg


About the Author

Headshot of Julieanna Hever, RD

About the Author

Julieanna Hever

Julieanna Hever is author of The Complete Idiot’s Guide to Plant-Based Nutrition, columnist for VegNews magazine, and a special consultant to Forks Over Knives. Hever is also a nationally sought-out speaker and was featured on The Dr. Oz Show. For updates from Hever, visit and follow her on Facebook and Instagram.
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