Sweet Potato, Quinoa and Mixed Berry Muffins

I get asked a lot about pre and post workout nutrition. Nutrient timing if you will. We understand the importance of it as athletes. Eating sufficient amounts of carbohydrates before and after we workout helps with our performance and recovery. Pre and post workout foods certainly don't need to be complicated. Carbs, carbs carbs. Okay and some protein too. But our bodies need glycogen. And since I love to bake, I decided to work on a high carb, low fat breakfast muffin that I could grab on my way to the gym either to eat in the car or save for right after my workout. Regardless of which snack you're needing, this one should do the job!

Sweet Potato, Quinoa and Mixed Berry Muffins
Prep 15 min
Cooking 30 min
Servings 12


  • 1 1/2 cups gluten free flour (or regular if you aren't gluten free)
  • 1 cup cooked quinoa 
  • 1/2 cup brown sugar
  • 1/4 cup unsweetened shredded coconut
  • 3 1/2 tsp baking powder
  • 1/4 tsp cinnamon
  • 1/8 tsp baking soda
  • 1/2 cup cooked and pureed sweet potatoes
  • 1/2 cup plain nonfat Greek yogurt
  • 1/4 cup coconut oil, melted
  • 1/4 cup almond milk
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 cup mixed berries (fresh or frozen)


  1. Preheat oven to 375F and line a muffin tin with liners or spray with cooking spray
  2. In a large bowl combine the flour, quinoa, brown sugar, shredded coconut, baking powder, baking soda and cinnamon
  3. In a separate bowl blend the sweet potatoes, Greek yogurt, coconut oil, almond milk, eggs and vanilla extract
  4. Combine the dry ingredients with the wet ingredients and blend 
  5. Stir in the mixed berries 
  6. Spoon the batter into the muffin tin and bake for 30 minutes or until the muffins have risen and the center is cooked through

Nutrition Facts
Servings 1
Amount Per Serving:
Calories 156
Total Fat 2 g
Sodium 66 mg
Total Carbohydrate 31 g
Dietary Fiber 2 g
Sugars 12 g
Protein 4 g

Author: Ashley Beaver, Director of Nutrition, MyActiveRoots