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.
These are delicious!! I subbed coconut oil and my son could taste the coconut flavor but it was very mild. I made no other changes (but my carrot must have been large because I only needed one). I will definitely be making them again. Thank you!!
This is my go-to muffin recipe! I always add nuts and 1/3 cup applesauce and they come out nice and moist.
So if i use almond flour I’m only suppose to use 10 ounces instead of 2 cups?
Hi Sherie! It’s two packed cups, or 10 ounces. If you have a cooking scale, I would suggest using that or it not then pack two cups of almond flour. Does that help?
I used Avocado oil instead of the butter, turned out great!
I’ve been making these forever, I like to add chocolate chips. Also if I’m low on maple syrup I do a couple tablespoons brown sugar and 1/4 cup maple. I always add 3 tbs flax and 1 tbs chia and do 1/2 cup LESS almond flour. I’ve done these with blueberry and lemon and they are yummy
Thank you for your review, Rachel! I appreciate it.
Hi Kate!
I recently stumbled upon your website. So far we love everything we’ve tried. My weekly plan mostly consist of recipes from your book or blog. Today we want to make these cupcakes and I wanted to know if I could use coconut flour instead of almond flour for the recipe?
That’s wonderful, Anna! I’m happy you stumbled here and have tried so many recipes already. Sorry for my delay, but coconut flour isn’t a great substitute as it really just soaks up all the moisture.
Really good, my kids loved them too! Easy to make, healthy and delicious.
That’s great! Thank you for your review, Catherine.
Hi can I replace honey with white sugar? Thanks
Unfortunately, you won’t likely have the same results.
Tried these today. Easy and yum! My boyfriend ate 7 after a 200km bike ride. I only had 1 cup of almond flour so used regular flour for second cup. I didn’t change a thing. Baked only 25 minutes. Was perfect. Will definitely do this recipe again. Thanks! (Used choc chips of course, dark choc!)
We love these and make a vegan version of them many times a year! Fresh out of the oven– my kids go nuts! Thanks so much for sharing a filling and healthy snack!
I’m happy you enjoy them, Emily! Thank you for your review.
Love these!! I made them twice so far. I used melted lactose free margarine and they worked out perfectly! The first time I added nutmeg and cloves but didn’t love those flavors as much as just the cinnamon alone. Will make these over and over again for sure!! Than you!!!
Tried these and they are amazing! I’d like to try them again but replace grated apple with applesauce…has this or can this be done?? Same ratio?
Thank you for your review, Shawna!
Delicious! Made them dairy free using coconut oil and they were still very tasty.
Great to hear, Denise! Thank you for your review.
I substituted 1 cup of the almond flour for coconut flour because I ran out – I also used apple sauce instead of butter and the muffins turned out amazing!
My kids love them and so do I – this recipe is definitely become a staple in our house! Thanks so much!!
I’m glad it worked with your substitutions, Val. Thank you for your review!
I just made it and could barely wait to cool, it tastes great! The carrot is a really nice crunch. I omitted the apple however and completely replaced butter with coconut oil. It has enough moistness however it doesn’t have a great shape for some reason but it truly is amazing tasting wow
Made these today for a friend who just had a baby and they turned out great! Figured they’d be an easy one handed snack that would stick with her for a while. She was thrilled when I dropped them off!
That’s great! Thank you for your review.
These are fabulous muffins. I did substitute creamy almond butter for the butter and they turned out delicious!
Thank you!
Hi Kate: I made these last weekend for my 17yo daughter. Sometimes it’s hard to get her to eat, but she eats these very happily. Thanks for another easy, delicious, nutritious recipe!
BTW, I made them with Dr. Bronner’s Regenerative Organic Coconut Oil, and the coconut flavor really complemented the carrot and apple.
Also I’m thinking next time I might use spelt or Einkorn flour, due to almonds’ negative environmental impacts in California.
You’re welcome! I’m glad you enjoyed it.
Love, love, love these muffins! For the optional mix-ins I used a combination of sunflower seeds, pumpkin seeds (pepitas) and pine nuts.
Thank you for sharing, Joy!
Amazing muffins! I’ve never baked with almond flour but was amazed at how well they baked. These were a hit with my sugar addicted hubby even though they aren’t super sweet!! Love the natural sweetness and they are so moist! I used maple honey and added raisins and shredded coconut. Winner!!
That’s great to hear these were a hit, Tracy!
I did the whole wheat version of this muffin. I followed the directions and reduced the oats and increased the melted butter. Unfortunately I doubled the recipe. The mix was too dry so I added a little single serving of applesauce to wet it a bit and that seemed to work. However the end result is still a fairly dry muffin. The appearance is excellent, they look great, but the taste is no good, bland and dry.
I’m sorry these weren’t a hit with you, Alicia. I appreciate your review.
Outstanding! Absolutely delicious! Quick and easy to make! I used coconut oil instead of butter.
Thank you for sharing, Kimberlie!
Delicious taste. However, muffins were a bit dry. I squeezed out the juice from my very juicy apples when I made them. Was that a mistake?
Thx
Hi Anita, I’m sorry to hear that. How did you measure the flour? You could have also removed too much or baked a little long. I hope you try to make them again!
I made these this morning for my wife and me. Wonderful! Made half a batch (big mistake).
This recipe is very versatile and I have now made it five or six times with different mix-ins each time. I usually bake this in a brownie pan and it comes out great as more of a bar. Such a forgiving recipe and tasty, healthy treat!
I LOVED THESE MUFFINS!!! I also used pecans and semi sweet chocolate chips! They were so soft and dense even though I accidentally left them in the oven a little longer than I should!
I have a question though! How many Weight Watchers points would you give them?!
Thanks for sharing!
Hi Valeria, I don’t have the points you are requesting. Sorry!
I often don’t like gluten-free baked goods, but I thought these muffins were delicious! Not too sweet, and they were moist from the juicy shredded apples. I didn’t have any add-ins, but would like to try that next time for the added texture. I bet some crushed pineapple and chopped nuts would be great!
I’m glad you enjoyed these, Christy! Thank you for your review.
Anyone sub the oats? I’m allergic to oats and also wheat, so hoping to keep the recipe mostly as-is (I will likely use coconut sugar and olive oil instead of maple syrup and butter) and just swap out the oats. Thank you!
Has anyone tried blending the oats? My daughter has a thing for texture, so I was wondering if that would mess with the consistency. Thanks!
Hi! I love your recipes, and I’m looking forward to making this one again. I’m curious, would you freeze the batter, or freeze muffins after they’ve been baked? I have a feeling like this wouldn’t freeze well, but wanted to check since that would be ideal for me. Thank you!
Hi Rebecca! I don’t recommend freezing the batter. I do know the muffins once baked do freeze well.
Greetings from Ireland!
Like you I’ve just had a baby girl recently (4m) so finding time to bake is a real struggle sometimes. I adore your clear, adaptable and beautiful recipes and have asked for your cookbook for Christmas :)
I made these muffins with both butter and with coconut oil and myself and husband both agree the coconut oil is vastly superior! It gives a lovely texture and aftertaste and improves on an already very yummy recipe. Thanks for all the delicious meals you’ve given our kitchen, I tell absolutely everyone about your blog! Keep em coming!
Jane
Congratulations! I hope you get my cookbook and love it. Thank you for your review, Jane. Enjoy the baby snugles!
I used coconut oil instead of butter and these came out delicious! The perfect texture. And I added pecans and dried cranberries.
I’m glad you enjoyed it, Shea!
Loved these muffins, I have been looking for a nutritious something for breakfast and I think these are it! I also tried with zucchini and Asian pear in them, also good!
These are great! Just made them for the second time, this time with apple, zucchini, and raisins. Just realized that I stored them on the counter instead of the fridge. Is that a problem? Made them last night and they were fine this morning, but hoping they aren’t spoiled for tomorrow because we have 9 left!
Hi Maya, I would use your best judgement on if they are still good or not. But you do want to store them in your refrigerator.
I make all of the recipes in this book with vegan baking butter and “just egg” replacer, and they are probably more dense than normal but taste great. Per the Just Egg website, I replace 3 tablespoons for 1 egg. This only works for baked goods that are okay when they are dense (no light or airy baked goods). I also don’t add the extra salt, because the vegan butter is salted. I know the authors of this cookbook prefer coconut oil (and butter) for the heath benefits they are looking for, but olive-oil based products are better for my ethical and heart health goals, and it’s always worked out well!
Thank you for your input, Emily!
My daughter has an oat sensitivity and my other a nut sensitivity. What can I sub in for the oats and almond flour?
Hi Stevie, I would recommend my Healthy Carrot Muffins or my apple muffins Healthy Apple Muffins
Oh my goodness!! What a delicious muffin recipe!! They are fantastic. So moist and sweet enough. I made them with coconut oil and added chopped walnuts and raisins. The walnuts gave them a nice crunch. So delicious. I will definitely make them again. I got more than 12, and I’m not complaining LOL.
I’m glad you enjoyed them, Marisa!
I am finding that the weight of the packed almond meal (10 oz) does not equate to 2 Cups. It is more like 3 cups. Should I go by weight or cup?
Thanks
Hi Meher, Are you packing it in the measuring cup? If you are questioning it, go with weight. I hope you try these muffins!
Hi
I made these egg free with flax eggs. I hadn’t read your note about the recipe not working without eggs. It worked!! They don’t look incredible but they taste amazing! I shared and everyone loved them. I’ll make them again and again. I may try aquafaba also. Thanks for the recipe
I’m glad they worked! I’m surprised, but glad they turned out. Thanks for sharing!
I usually like to bake by weight vs. volume but I’m thrown off here. You say 2 cups of almond flour = 10 oz. Typically 1 cup of almond flour = 112 g or 3.9ish oz. So 2 cups = 8 oz with rounding. Can you clarify? 8 oz is quite a big difference from 10 oz in baking. Do you typically use volume measurement or weight?
Hi JJ, These measurements are correct. It could be how you are measuring you flour and the type of almond flour you are using. I hope you try these!
To make it nut-free but keep it GF, could I replace the almond meal with oat flour instead of wheat flour? How do you think it might affect the recipe?
I haven’t tried it so I can’t say for sure. If you try it, let me know!
I made as written- except I chunked the apples instead of grating them. Added raisins. It’s a drier batter and makes a dense muffin. They’re great for an after workout snack.
I’m glad it still turned out! I appreciate your review, Mary.
Could I make this a bit spicy? Cinnamon, nutmeg, allspice, ginger etc.?
Sure, you could try it. Let me know what you think!
What about making these in a loaf pan vs muffin tins?
I haven’t tried it. You would likely need longer time. Let me know how it turns out!
I can’t give this a proper rating because I made some changes based on others feedback and using my intuition.
These turned out AMAZING, the changes I did were as follows:
– added 2 tsp vanilla extract
– used 1/4 cup roasted pecans
– added 1/4 cup chopped dried cranberries
– reduced rolled oats down to one cup
– added half cup shredded coconut (sweetened)
– used coconut oil (melted) instead of butter
– measured my almond flour using a scale
Topped with turbinado sugar.
Perfectly moist, not dry at all. 10/10.
Delicious, very moist and tasty! I added an extra apple and golden raisins. My batch made 12 standard size muffins and 12 mini muffins and I did fill the standard muffins to the brim. Will definitely make again and expect 18ish standard size muffins.
I needed a new recipe to use up some leftover carrots. I wasn’t super excited to make these because I assumed they would be too healthy tasting. But WOW these are delicious!!! Definitely going in the rotation. I love the texture, and the sweetness level is perfect. My 3 year old helped me make them, and she loves them too!
I’m glad you made them anyway! Thank you for sharing, Katie. I appreciate your review.
Used crushed (drained) pineapple instead of apple and it was delicious!
Turned out really great! I added a bit of nutmeg and clove. Really loving your recipes, it’s so wonderful that things turn out so great and nutritious with the alternative flours/sweeteners. Id say do the cup measurement for the almond flour (as 10oz was quite a bit more than two cups on my scale). Go ahead and pack it into 12 muffin tins.. I was worried it would overspill when baked but it didn’t! Thanks
Hi Kate, I love your recipes but I’m cooking for my toddler now and really want to omit the sugar/syrup. What would you add to keep the moisture balance?
Thank you!
Hi Dee, sorry! I wouldn’t recommend taking it out. If you try something, let me know how it works.