Do I make cake, do I make muffins!!! What to choose? So let me make it real simple for you. Here’s a recipe that can work either as a vanilla cake or as muffins, or even cupcakes if you add icing. They’re great for school since they’re nut-free and safe for people with gluten intolerances and those with Celiac disease since they’re gluten-free as well.


  • 3/4 cup coconut flour
  • 1 tsp baking soda
  • 6 pastured eggs
  • 1/2 cup maple syrup or honey
  • 1 cup mashed sweet potato
  • 1/4 cup coconut oil, melted
  • 3 tsps vanilla extract
  • OPTIONAL: This can also be a vanilla chocolate chip cake or vanilla chocolate chip muffins if you add 1/2 cup of mini chocolate chips (I use EnjoyLifeFoods)

DIRECTIONS: If you do not have sweet potato puree on hand, you’ll need a medium sized sweet potato and a steamer pot. Peel the sweet potato and add to the steamer pot, and steam until soft, you should be able to put a fork through it. (While the sweet potato are steaming, you can begin the process below in the next paragraph). Once ready, mash the sweet potato using a fork until well mashed or use a food processor if you prefer and set aside. If you have a picky child, you might want to try the food processor as the fork-method might not remove all of the sweet potato fibers. If you already have sweet potato puree in the fridge, ready to go, you can definitely use that too.

Turn oven on to 350°F and line a muffin pan with 12 muffin liners. In a medium bowl, add the dry ingredients: sift the coconut flour, and then add the baking soda, and blend together.

Next, in another bowl, add the eggs and maple syrup and mix well. Next add the mashed sweet potatoes and vanilla and blend well. Then add the dry ingredients to the wet ingredients gradually, mix as you go.

Then, add the melted coconut oil and mix well. Finally, fold in the chocolate chips if you are using them and gently mix them in.

Lastly, if making muffins or cupcakes, using a spoon, fill the muffin liners with the mixture and divide equally. Add a few chocolate chips on top of each muffin. Bake for about 24 minutes. Remove from oven and let sit to cool a few minutes and when you’re able to, remove them from the muffin tin and place them on a dish to cool down. You can enjoy them right away or once cooled down.

If you are making a cake, line an 8” x 8″ cake pan with parchment paper and pour batter into the pan, spread it out as necessary to even out the batter. For a two-layer birthday cake, I will prepare two batches of this recipe and fill two 8″ x 8″ cake pans. The cook time will depend on your oven, but usually 35 to 40 minutes. Once cooked through, let sit a few minutes and remove cake from pan and place on a cake plate. The cake can be cut into 16 equal pieces and used as a school lunch snack.

* MEAL PREP TIP: I like to make two batches of this recipe and freeze them. When my kids go to school, I take some out and pop them into a container into their lunch boxes, and there you go, they have a nice fibrous and blood sugar balancing snack, and also what looks like a treat. It’s a win-win for all!!