Carrot muffins can be more than just a cozy treat—they can be a nutrient-packed, low-glycemic snack perfect for maintaining steady energy. These muffins are naturally sweetened with fruit, made with almond or coconut flour, and enriched with nuts and seeds for added texture, healthy fats, and fiber.

This recipe avoids refined sugar and wheat flour and focuses on wholesome ingredients that support wellness and blood sugar balance. Perfect for an afternoon tea or mindful snack!

Nutritional Index Table (Per Muffin – Approximate)

Nutrient/Index	Value
Calories	~160 kcal
Glycemic Index	Low (Approx. 30–40)
Carbohydrates	~10–12 g
Fiber	~3 g
Protein	~5 g
Fat	~10 g
Added Sugars	0 g (fruit-sweetened only)

Note: Values vary slightly depending on portion size and flour used.

Ingredients (Makes 10–12 Muffins)

Dry Ingredients:

• 4 oz (115 g) almond flour or coconut flour
• 1 oz (28 g) ground flaxseed
• 1 oz (28 g) chia seeds
• 1 oz (28 g) shredded unsweetened coconut (optional)
• 1 tsp baking soda
• 1 tsp cinnamon
• ½ tsp ground nutmeg
• Pinch of sea salt

Wet Ingredients:

• 2 medium carrots (about 4 oz / 115 g grated)
• 2 large eggs
• 3 oz (85 ml) unsweetened applesauce
• 2 oz (60 ml) olive oil or melted coconut oil
• 3 oz (90 ml) almond milk or oat milk
• 2 oz (56 g) pitted dates (soaked & blended)
• 1 tsp vanilla extract

Add-ins:

• 1 oz (28 g) chopped walnuts or pecans
• 1 oz (28 g) pumpkin seeds
• 1 oz (28 g) raisins or chopped dried figs (optional)

---

Step-by-Step Instructions

Step 1: Preheat the Oven & Prepare the Muffin Tin

Preheat your oven to 180°C (350°F).
Line a 12-cup muffin tin with paper liners or lightly grease each cup.

Step 2: Grate the Carrots

Peel and finely grate about 4 oz (115 g) of fresh carrots.
Set aside for later.

Step 3: Blend Dates, Applesauce & Almond Milk

Soak 2 oz (56 g) of pitted dates in warm water for about 10 minutes to soften.
Then, blend them with:

• 3 oz (85 ml) unsweetened applesauce
• 3 oz (90 ml) almond or oat milk

Blend until smooth and creamy.

Step 4: Mix the Wet Ingredients

In a large mixing bowl, whisk together:

• 2 large eggs
• 2 oz (60 ml) olive oil or melted coconut oil
• 1 tsp vanilla extract
• The blended date mixture from Step 3

Mix until fully combined.

Step 5: Combine the Dry Ingredients

In a separate bowl, stir together:

• 4 oz (115 g) almond or coconut flour
• 1 oz (28 g) ground flaxseed
• 1 oz (28 g) chia seeds
• 1 oz (28 g) shredded coconut (optional)
• 1 tsp baking soda
• 1 tsp cinnamon
• ½ tsp nutmeg
• A pinch of sea salt

Step 6: Mix Wet & Dry Ingredients Together

Gradually stir the dry ingredients into the wet ingredients.
Mix gently until just combined.
Avoid overmixing to keep the muffins tender.

Step 7: Fold in Carrots, Nuts & Seeds

Add the grated carrots along with:

• 1 oz (28 g) chopped walnuts or pecans
• 1 oz (28 g) pumpkin seeds
• Optional: 1 oz (28 g) raisins or dried figs

Gently fold into the batter until evenly distributed.

Step 8: Let the Batter Rest

Let the batter rest for 5 minutes.
This allows the chia and flax to absorb moisture and helps the muffins hold together.

Step 9: Fill the Muffin Cups

Spoon the batter into the prepared muffin tin.
Fill each cup about ¾ full to allow for rising.

Step 10: Bake the Muffins

Bake for 22–25 minutes, or until a toothpick inserted in the center comes out clean.
The tops should be golden and slightly firm to the touch.

Step 11: Cool and Enjoy

Let the muffins cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.
Enjoy fresh, or store in an airtight container in the fridge for up to 5 days. You can also freeze for up to 1 month.

This recipe is designed to support balanced blood sugar and overall wellness through natural, whole-food ingredients.

• Consult your healthcare provider before making changes to your diet, especially if you have health conditions related to blood sugar or digestion.
• This recipe does not use any artificial sweeteners. All sweetness comes from whole fruits like dates and apples.
• Only low glycemic flours such as almond or coconut flour are used. No wheat flour is included.
• Nuts and seeds provide healthy fats, protein, and fiber to help support a balanced energy release.

---