Carrot and Walnut Muffins

Carrot and walnut muffins are not only delicious but also extremely healthy. Spiced with cinnamon and nutmeg, these goodies are ideal for breakfast, a midday snack, or even an afternoon treat.

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I love carrot cake, but I prefer small muffins that are easier to grab and go for busy lifestyles. They’re perfect for packing for work, school, or outdoor activities without worrying about cutting or serving. These wholesome carrot and walnut muffins contain no refined sugar, and all the fresh ingredients are beneficial for the body.

Carrot cake dates back to medieval times when people couldn’t afford sugar and used sweet vegetables as a substitute. In England, there were already sweet recipes that included carrots, such as pudding, do to their abundance. In the 1970s, this vegetable gained popularity in the U.S. thanks to its health benefits, and so carrot cake became widespread.

The quantities indicated are for twelve muffins but you could also bake a whole carrot cake. You can store these carrot and walnut muffins in the fridge for 2-3 days in a container or placed in the freezer to keep them for longer. Just heat them in the oven to restore their soft texture and unique flavor.

Ingredients for healthy muffins

• Carrots: their water content provides moisture to the muffins, creating a tender texture and preventing them from becoming too crumbly. Additionally, carrots have a natural sweetness that balances the earthiness of walnuts, and they have a high content of beta-carotene, which converts to vitamin A in the body. Finally, this vegetables gives the muffins a vibrant orange color, making them visually more appealing.

• Greek yogurt: it adds creaminess and moisture, helping to keep the muffins tender and soft without making the batter too wet. Moreover, Greek yogurt gives them a fluffy, light consistency and has a tangy taste that complements the sweetness of the carrots. Finally, its acidity reacts with baking soda, aiding the leavening process, and it’s packed with protein, calcium and probiotics.

• Whole wheat flour: this type of flour is rich in fiber, vitamins and minerals, enhancing the nutritional profile of the muffins and promoting better digestion. Whole wheat flour creates a dense and hearthy texture and has a natural nutty flavor that combines with the earthiness of walnuts and sweetness of carrots. Additionally, this ingredient absorbs more moisture than all-purpose flour, preventing the muffins from becoming too dry. Finally, with its high fiber content, whole wheat flour makes these muffins more filling and helps with longer-lasting satiety compared to those made with white flour.

• Oat flour: this flour is gluten-free and helps create a soft crumb in the muffins. Oat flour has excellent moisture-retaining properties and is useful for these sweet treats that contain fibrous ingredients like carrots. Additionally, it is rich in fiber, helps lower cholesterol, and provides essential nutrients such as protein, iron and magnesium.

• Rolled oats: they add a chewy texture, creating a pleasant contrast to the soft crumb made by the flour. Morevover, rolled oats make the muffins more filling and provide sustained energy, which is great for breakfast or a snack. They are rich in fiber, minerals and antioxidants, contributing to the overall nutritional value of the carrot and walnut muffins.

• Almond milk: this milk is a great dairy-free alternative to cow’s milk, making them suitable for those with lactose intolerance or those following a vegan diet. Almond milk has a nutty flavor and is lower in calories, and it’s typically fortified with vitamins, calcium and vitamin D.

• Agave syrup: this natural sweetener is a good alternative to refined sugars, and thanks to its liquid consistency, it helps retain moisture in the muffins. Agave syrup has a lower glycemic index, which is beneficial for monitoring blood sugar levels. Finally, this sweetener helps bind the ingredients together, which is especially useful when using whole wheat and oat flours.

• Bananas: mashed bananas add natural sweetness, reducing the need for additional sugars, and their high moisture content keeps the muffins soft and tender. Bananas are high in potassium, vitamin C and fiber, so incorporating them to the recipe helps boost the nutritional value of the muffins.

• Walnuts: they add a pleasant crunch, contrasting with the softness created by the other ingredients. Additionally, their richness and earthy flavor balance the sweetness of the carrots and bananas. Walnuts are packed with omega-3 fatty acids, protein, and healthy fats that contribute to heart health.

• Baking soda: the reaction with acidic ingredients, such as mashed bananas and Greek yogurt, helps the carrot and walnut muffins rise and become light and fluffy. Moreover, this ingredient contributes to browning during baking and facilitates a quicker rise.

• Baking powder: just like baking soda, baking powder releases carbon dioxide gas when moistened and heated, which helps the muffins rise. This ingredient provides a tender crumb and helps stabilize the batter.

• Coconut oil: this vegetable fat adds moisture and helps keep the muffins soft and rich. Coconut oil has a tropical flavor that pairs well with the sweetness of the other ingredients. Additionally, its healthy fats provide a source of energy and boost metabolism.

• Cinnamon: this spice adds a warm, sweet-spicy flavor, creating a comforting and inviting baking experience. The smell of cinnamon evokes feelings of warmth and nostalgia. This ingredient is rich in antioxidants, and in combination with other spices, it creates a complex flavor profile.

• Nutmeg: this spice contains antioxidants and has anti-inflammatory properties. Nutmeg complements the flavors of walnuts, carrots and coconut oil, helping to tie all the ingredients together and create a harmonious taste in the muffins.

Find the complete recipe with measurements below.

How to create cozy muffins

Combine rolled oats with milk and set aside for 10 minutes.

In a bowl whisk together the whole wheat and oat flour, baking powder, baking soda, salt, cinnamon and nutmeg.

In another bowl mix grated carrots, mashed bananas, greek yogurt, soaked oats, coconut oil and agave syrup.

Combine the wet ingredients with the wet, mix to combine and incorporate the walnuts. Bake for 35 minutes at 190°C (374°F).

My tips for soft carrot muffins

• Keep some walnuts to sprinkle on top of the muffins before baking them in the oven.

• Walnuts can be replaced with other nuts, such as almonds or hazelnuts.

• Any type of vegetable oil can be used instead of coconut oil.

• Agave syrup, maple syrup or honey can be used instead of agave syrup.

• Use a knife or toothpick to check if the inside of the muffins is fully cooked.

• If the batter is too dry, add some milk while whisking .

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!