Apple & Carrot “Superhero” Muffins
This apple carrot muffin recipe is naturally sweetened and gluten free! These hearty apple-carrot muffins make a great grab-and-go breakfast or snack.
Updated by Kathryne Taylor on August 30, 2024
In the mood for some fall baking? Me, too! I’m cozying up with these apple carrot muffins and a cup of coffee. My dog, Cookie, is hoping for some crumbs.
My sweet publisher sent me a cookbook called Run Fast. Cook Fast. Eat Slow. a few months ago. The cookbook was co-written by Olympian/NYC Marathon champ Shalane Flanagan and chef/nutrition coach Elyse Kopecky.
I should confess that I hate running and only qualify for the “hangry” portion of the book’s subtitle, “Quick-Fix Recipes for Hangry Athletes.”
Nonetheless, the book is up my alley because it’s full of energizing, whole foods-based recipes. I haven’t been able to get this hybrid apple-carrot muffin recipe out of my mind. They didn’t disappoint!
The authors call these muffins “superhero” muffins because they are muffins that sustain. They offered three versions in the book, and I chose the muffins featuring grated fresh carrots and Granny Smith apples.
These muffins are very hearty and wholesome, which makes them perfect grab-and-go breakfasts or snacks. I think they would freeze well for several months, if you want to keep them on hand for hangry moments.
Bonus? These muffins are gluten free and naturally sweetened, and easy to mix up by hand. Apple carrot muffins for the win.
I have recipes for apple muffins and carrot muffins, but I love this combination of the two. Warming cinnamon brings the fruity apple and earthy carrot flavors together.
This recipe uses almond meal instead of whole wheat flour, which yields a nutritious and moist interior. These muffins are a little dense, in a good way, rather than light and lacking in substance.
Watch How to Make Apple & Carrot Muffins
You can easily change up the mix-ins, or leave them out if you’d rather. The authors suggest walnuts, raisins or chocolate chips, and note that Shalane likes to sweeten them up with chocolate chips. I opted for pecans in lieu of walnuts, and I think you could substitute any dried fruit for the raisins (chopped if large).
I easily grated the carrots and apple with this box grater (affiliate link). The authors suggested lining the muffin tin with paper liners, but I have full faith in the non-stick silicone finish on my muffin tin. It worked great.
The authors report that these muffins are a hit with kids, too. Please let me know how they turn out for you in the comments, and be sure to check out Run Fast. Cook Fast. Eat Slow. if it sounds like it’s up your alley.
Apple & Carrot “Superhero” Muffins
This apple carrot muffin recipe is naturally sweetened and gluten free! These hearty apple-carrot muffins make a great grab-and-go breakfast or snack. Recipe yields 12 muffins.
Ingredients
- 2 cups packed almond meal or almond flour (10 ounces)
- 1 ½ cups old-fashioned oats (certified gluten free if necessary)
- 2 teaspoons ground cinnamon
- 1 teaspoon baking soda
- ½ teaspoon fine sea salt
- Optional mix-ins: ½ cup chopped walnuts (I used pecans), or raisins or chocolate chips
- ½ cup honey or maple syrup
- 3 eggs
- 6 tablespoons unsalted butter, melted
- 1 cup grated Granny Smith apple (about 1 ½ apples)
- 1 cup peeled and grated carrots (about 3 carrots)
Instructions
- Preheat the oven to 350 degrees Fahrenheit. Line a 12-cup standard muffin tin with paper muffin cups (I didn’t because I have full faith in my muffin pan, but use them if you’re uncertain).
- In a large bowl, combine the almond meal, oats, cinnamon, baking soda, salt, and optional mix-ins, if using.
- In a separate bowl, whisk together the honey, eggs and butter. Whisk in the grated apple and carrots. Pour the mixture into the dry ingredients, mixing until just combined.
- Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a knife inserted in the center of a muffin comes out clean, 25 to 30 minutes. Allow muffins to cool completely before storing.
- Store leftover muffins in an airtight container in the fridge or freezer. If you like them warm, reheat them on low power in the microwave.
Notes
Recipe from the Run Fast. Cook Fast. Eat Slow. cookbook by Shalane Flanagan and Elyse Kopecky.
Make them nut free: (The muffins will no longer be gluten free with this variation, which was provided by the recipe author.) Whole wheat pastry flour or whole wheat flour can be used as an alternative to the almond meal. Increase the butter to 8 tablespoons (1 stick), since wheat flour is much drier, and reduce the oats to 1 cup.
Whole wheat flour option: See above!
Make them dairy free: I haven’t tried, but I’m confident you could substitute coconut oil for the butter. Please report back if you give that a try!
Egg substitution note: I don’t think you can successfully replace the eggs with any substitutes here. I tried with a similar almond meal-based recipe, and it was an epic fail. However, you can use flax eggs in my carrot muffin recipe (and you could even use half grated apple, half carrots to make those muffins more similar to this recipe).
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
Hey Kate,
I’ve been following your blog since 3 years now! I love your recipes! This recipe looks exciting but I don’t eat eggs. Could you suggest some replacement suggestions??
Thank you for your support! I love that you have been following for so long. Unfortunately, I haven’t tried it with this one. But, based on passed experience I don’t think this muffin recipe would work well without eggs. Sorry!
I absolutely love this recipie. I’m on my fourth time making it! The texture of the almond meal and the apple and carrot are wonderful! My whole family loves these! Even my husband likes them and he usually doesn’t like anything healthy. This is a great muffin to have on hand for breakfasts, snacks and lunches especially if you have young children! They are child and husband approved!
Hi! I replaced two of the eggs with flax “eggs” and one with a ripe mashed banana. The muffins turned out great. I suspect mine are denser and more moist than the original, but they are still a hit with me and my husband!
this is perfect! i will definitely try this!
Hey my friend and I made these muffins without egg and they turned out great. Instead of using egg she made three flaxseed eggs! The muffins turned out great… I’ve made them since with eggs and I don’t see a difference. Hope this helps.
For the apple, do you just grate it like cheese because that’s what I’m picturing. Otherwise, this recipe looks delicious!
Yep! Just use a box grater. :)
Thanks for posting more healthy, whole food muffins! My 2 year old daughter can’t get enough of them. I currently make your apple Muffin recipe with carrots and just half the amount of apples. Tastes great. I would like to try gluten free muffins but have been having a hard time finding almond flour or meal at our grocery store. Can I use flaxseed meal? Is it similar in taste? Additionally can I use maple syrup rather than honey? Thanks again.
You’re welcome! I love a good muffin. :) I don’t believe flaxmeal will work the same. Is gluten free flour available? I haven’t tried it, but possibly try the whole wheat flour variation with your gluten free flour mix in place of the whole wheat flour. Let me know how it works for you!
You can also make your own almond flour by processing almonds in a food processor. Very easy! Blanched almonds will give you a whiter flour while skin on almonds will yield a darker flour.
Do you have a vegan version of this recipe??
Unfortunately I don’t!
Hi! I used two flax eggs plus one mashed ripe banana to replace the three eggs called for. I subbed Earth Balance for butter. Turned out delicious! Next time I might try three tbsp Earthh Balance with 3 tbsp coconut oil.
It’s like my two favorite cookbook worlds colliding — I love Run Fast. Eat Slow. but didn’t realize there was a second book! Thanks for sharing! Can’t wait to make these for next week’s breakfast!
Love that! It’s really great. Thanks for commenting, Jennifer :)
These sound delicious – except that I need to make them nut-free. Do you think substituting whole wheat flour for the almond flour would work? Would I have to make any adjustment to the amount?
Thank you!!
Great question! See the recipe note on making it nut free below the recipe instructions.
These are fantastic!!!! Just finished making them. I used mini muffin tins. Perfect for everyone!!!!
Thanks for trying them so quick! I appreciate the review, Lydia.
I have tried the original recipe which had zucchini instead of apple. I am very excited to try them with apples now. Thank you!
You’re welcome, Nadia!
I was just thinking I need to find a breakfast muffin recipe that has some nutrition in it. This looks delicious, but my husband isn’t a fan of cinnamon. I’ve substituted ground nutmeg for cinnamon in your granola recipe, do you think that would work here too?
If you prefer that taste, sure! They are both warming spices. Nutmeg can be a very strong flavor, though, so I’d cut back significantly (maybe 1/2 teaspoon nutmeg instead of 2 teaspoons cinnamon).
Could I substitute apple sauce for the butter – all or part, and if so how much?
Thanks!
Hi Anita! I haven’t tried, but it may be worth a shot. Please report back if you give it a try—I bet the applesauce flavor would be lovely.
Do you think you could substitute stevia for the honey? Or Apple sauce?
Maple syrup could be a good substitute! :)
Hmmm … can’t have that either
Hi Tracy, applesauce might work well. Please report back if you try it! Stevia is unsuitable since these muffins rely on the moisture content of the natural sweetener (applesauce would provide a similar moisture content).
I used dates. Four dates, 1/2 cup water. Blend. Use. Enjoy!
Hi, Do you think those muffins will turn well substituting eggs for flax seed eggs and butter for olive/avocado oil for a vegan version? Thanks, Natalia
Coconut oil could work. But I really think you need eggs for this recipe, sorry!
These look fantastic! Can’t wait to try them!
Be sure to report back on what you think!
Do you have experience with bucketwheat or brown rice flour? Wondering what the conversion would/could be. I’d like to make these for my child, but she has food allergies to wheat, dairy, egg, peanut, treenut, sesame, and sunflower seed. I would substitute coconut oil for butter and eggs can be baked. Thank you!
I’m sorry, I’m not to familiar with them and specifically for this recipe. Any gluten free flour blends that could work? That might work in replace of the whole wheat alternative.
All the ingredients in this sound so amazing. First of all I love carrot cake and I feel like this is taking a tradintional carrot cake recipe to the next level!!! Adding the apples and cinnamon to it makes this the perfect muffin for a cold fall day! ❤️ It!
I agree! A great muffin for a cold fall day for sure. Thanks for you comment, Danielle!
Love both of Shalane and Elise’s cookbooks – made these muffins a few weeks ago and they were wonderful. These are muffins that’ll keep you full for quite some time.
Yes! They will stay with you for awhile. Why I loved this recipe so much!
Hi, Kate!
If I was to add more almond flour in place of the oats, would that damage the texture of the muffins? If this is the case, could I possibly substitute shaved coconut in lieu of the oats?
Thank you :) ,
Grace.
Hi Grace, I’m guessing that you could simply omit the oats, or perhaps add 1/4 cup additional almond flour.
i just want to echo lisa’s C. question with regards to a vegan version because these muffins looked tasty.
Hi Jacquie! I was hesitant to suggest an egg-free version because the eggs provide structure to this gluten-free recipe. However, here’s a suggestion from another commenter: I used two flax eggs plus one mashed ripe banana to replace the three eggs called for. I subbed Earth Balance for butter. Turned out delicious! Next time I might try three tbsp Earthh Balance with 3 tbsp coconut oil.
Thank you so much for the wonderful muffin recipes. Susan
You’re welcome, Susan!
Do you have any great recipes for puréed soups? I’m not much of a veggie eater and would like puréed soups which taste good and disguise the veggies. Thanks. Susan
Hi Susan! I absolutely love this butternut soup, as well as the cauliflower soup and tomato soup recipes in my cookbook, Love Real Food!
Can we use coconut flour instead of almond flour.
Unfortunately coconut flour isn’t a 1:1 substitute. It tend to really soak up a lot of moisture and doesn’t hold together as well.
I have made these muffins weekly since picking up their book. They are so good. I have played around with mix ins and last week actually added some molasses instead of the maple syrup. They were just as good. The book has so many great recipes and is a staple in my kitchen
Thanks for sharing, Kate!
Could this recipe be made without egga, if so, send directions. Thanks
Hi Betty! Please see my notes :) EGG SUBSTITUTION NOTE: I don’t think you can successfully replace the eggs with any substitutes here. I tried with a similar almond meal-based recipe, and it was an epic fail. However, you can use flax eggs in my carrot muffin recipe (and you could even use half grated apple, half carrots to make those muffins more similar to this recipe).
Thoughts on making it dairy free? Recommendation on replacing the butter? Love your emails. Thx! Cathy
Hi Cathy! I believe you could simply replace it with an equal amount of melted coconut oil. Please let me know if you give it a try!
Hi Kate!
I am planning on making these but I really dislike cinnamon. Is there a different spice I could use instead of just omitting cinnamon?
Love your book and your blog!!!
Thank you.
Ivana
Feel free to use the spice here that you like to use when replacing cinnamon. One reader said they like nutmeg. It can be stronger, but an option!
Thank you very much, Kate. Love your recipes!!!
this is a great start for my daily inspiration…was wanting a new version of carrot cakes…and found yours even more interesting! Tks.
You’re welcome, Shan!
What would be the best egg replacer for making these vegan?
Hi Adrienne! I added some additional notes as I was getting a lot of quesitons: MAKE THEM DAIRY FREE: I haven’t tried, but I’m confident that you could substitute coconut oil for the butter. Please report back if you give that a try!
EGG SUBSTITUTION NOTE: I don’t think you can successfully replace the eggs with any substitutes here. I tried with a similar almond meal-based recipe, and it was an epic fail. However, you can use flax eggs in my carrot muffin recipe (and you could even use half grated apple, half carrots to make those muffins more similar to this recipe).
Just made these and they are delicious! They are a little crumbly though – do they set up more once they are finished cooling or is that a result of some of the ingredients in the recipe?
Hi! That’s interesting. I wouldn’t call them crumbly. I have noticed sometimes almond flour/meal can vary. What brand did you use?
I have made these but I opted for the chocolate chip version to entice my kids. They were delish! I have the other cook book called Run Fast, Eat Slow and there are a lot of great recipes in it. One of my daughters track coaches made the team the granola from the book and they all raved (high schoolers). So I bought the cook book to try some on my family.
Oh chocolate chips would be so nice to get the kiddos to dig in! Thanks for sharing. I’m happy you like their cookbook! It’s so good.
YUM! Will have to make a batch to stash in my freezer!
Love it, Gaby!
We just made these. They stuck to my pan but they are just for hubs and me so I’ll know next time to use the muffin cups. I used whole wheat flour and maple syrup. Yum! So good! Making the pumpkin ones next. Thanks C&K!
I’m sorry to hear that! I don’t need to use any for mine, but I know some pans can be tricky. Thanks for commenting, Cris.
Hi Kate! How long do you think you should bake this if you wanted to make a loaf instead of muffins?
I’m not sure as I haven’t tried it, sorry!
Had these in the oven tonight to bake in advance for breakfast this morning.
Forgot the cook timer.
Let’s just say…2.5 hrs later…yeaahhhh…
On to round two :/
Oh no! I’ve been there… Let me know what you think of round two!
Hi, I’m currently breastfeeding and was thinking about making these muffins with the addition of 3/4 tbsp of brewers yeast. Do you think that would completely ruin the recipe? I assume I would have to add additional moisture to counterbalance?
Thanks!
Hmm… that’s interesting! I’m not sure. I would need to test it out to see as I’m not sure how the yeast will interact with the almond flour,etc. If you try it, let me know!
Apple and Carrot together? Sounds crazy but looks yummy.
Thanks for the recipe and will try soon.
It’s crazy, delicious! :) Let me know what you think when you try them.
I made these this morning. I didn’t have butter so I used coconut oil instead and they turned out great. Thanks for the substitution suggestion!
You’re welcome! I’m glad the coconut oils works well.
I made the carrot apple muffins this morning and they are awesome! The additions I made were a teaspoon of vanilla & 2 heaping teaspoons of cinnamon. I made them with raisins and added 1/3 c coconut. Next time I want to try dried cranberries.
I made a similar recipe from another site that had no fat, 1/4 cup coconut sugar and a mix of almond flour & 1 cup coconut. They were dry and very bland. Had to toss them.
This is a recipe I will make all fall – delish!
Thanks for sharing your variation, Peggy!
Hi Kate! This was such a lovely post— I’ve been a big fan of your blog and Run Fast Eat Slow for quite a while so it was lovely to see you write about one of their recipes! Though I have yet to make the apple carrot versions (though they are calling my name with the abundance of carrots I have this week), with other veggie versions like zucchini carrot and pumpkin, I’ve had great success dubbing coconut oil for the butter to accommodate friends with dairy allergies!
Thank you, Emily!
I made these tonight and honestly they are so good, better than I expected. I will definitely make them again. I did put in a handful of mini chocolate chips but they would be sweet enough without them.
I’m happy to hear that!
Fabulous! I used greek yogurt and olive oil from your apple muffin recipe instead of butter.. and then smear some butter on the muffins before eating :) and it turned out great! I am going to try to freeze the left overs!
Thanks for sharing, Jess!
They look just a good as the photo and taste great.
To reduce calories some, I used a GF flour combo: equal parts almond flour, tapioca flour and arrowroot flour + 1 T. xantham gum. I weighed the flour, 10 oz.
Thanks for sharing, Amy! I think this will be helpful to other readers.
Super easy and so tasty! Texture is heaven as well! Thanks, Kate!
You’re welcome!
Hiya Kate, I tried this recipe yesterday. They are as hearty and filling as you described, though a bit too maple syrup-y for my taste, to the point where the apple and carrot flavors were a bit lost. I’ll try this one again though, as my family loved the muffins, and will give the variations a go.
I’m sorry you thought so! But, thanks for letting me know your experience.
This recipe looks amazing, Kate! However, I was wondering, since I have a nut allergy, would it be possible to use coconut flour instead of the almond meal? I believe the ratio for 2 cups of almond meal is a ~1/2 cup of coconut flour with 1 egg per ounce (so, 4 in total). Do you think this could work?
You seem to know your coconut flour! I don’t typically use it as it soaks up so much moisture, so I would love to see what it does for you!
These are so good and easy to make. I love the texture the almond meal provides.
I’m glad you love this one, Sandra!
I made these this afternoon to prep for my breakfasts this week. The whole house smells divine! I used almond flour and added both walnuts and mini chocolate chips (I am a sucker for any excuse to have a bit of chocolate with my morning meal). I am anxiously waiting for them to cool so that I can split one with my toddler son for an afternoon treat. Thank you for this recipe!
Oh, that sounds fantastic! Thanks for sharing, Laura!
These are sooo good. I added shredded coconut and used almond meal made from making almond milk. Delicious!
Thanks for sharing!
I love the idea of this recipe but when I made it after mixing the wet into the dry there is not nearly enough wet to make a batter. :( I have a crumbly, dry mess. How do get enough wet out these ingredients to make this work?
Hi Carly, very sorry to hear that this recipe didn’t work for you! I’m a bit stumped, since I haven’t gotten other reports of this issue. Are you 100% sure you didn’t forget one of the ingredients, perhaps the melted butter or honey?
These are absolutely terrific!
Glad you love them, Kelly!
They look similar (ish) to Bobs flaxseed muffins (with carrots and apples) and my kids LOVE THEM! I’m excited to try these! You never disappoint! Thank you
Be sure to report back, Camille! :)
Looks yummy. For the mix ins, would you do half cup each of nuts and raisins? Or a quarter cup of each? Thanks.
1/2 cup total of whatever mix-ins you would like!