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.
I make these pretty regularly and change it up a bit, I’ve thrown in zucchini, sweet potato, kale, flax, chia, and pumpkin seeds different times. I’ve also tried half butter half coconut oil and they are always great! Do you happen to have the nutritional info?
Hi Michelle! The nutritional information can be found below the notes section of the recipe. I hope that helps!
Hi! Kate,
I just made this recipe for the first time, I was wondering if I missed something!? My muffins came out dry and crumbly, but tasty
What could I do to have more moist muffins??? oh and my batch made 18 muffins ….
Thanks Marguerite
Hi! I’m sorry to hear that. I wonder if you added too much almond meal? How did you measure it?
Well, Kate I needed to let my muffins set, once they were completely set, they were fine…. love this recipe, delicious
Thank you for responding to my question… I just needed a little more patience… ♀️
You’re welcome! I’m happy you enjoyed them.
I squeezed out the juice after grating the apple but I shouldn’t have done that! After I mixed the dry and wet ingredients I got the driest mixture ever….Added a few more apple juice in panic and result turns out…Still great! Love this recipe for well tolerating my mistake.
These are soo good. How long can they keep in the fridge?
Hi! They should last 3-4 days. Always use your best judgement and check for spoilage.
We have been loving these muffins!! I tried coconut oil most recently, but it hardens as soon as I put it in with the eggs and other liquid ingredients. Any tips to keep the coconut oil liquid?
Hi Christina, you can gently rewarm the batter in the microwave if the coconut oil solidifies or have it cool prior to adding. Let me know how they turn out for you!
I also used coconut oil and I mixed it into my dry ingredients instead of the wet. It already had a melted consistency because my pantry is warm and as I mixed it in the dry ingredients it absorbed in pretty evenly and they turned out awesome. Just keep working any clumps out till it’s a smooth crumbly consistency all the way through, then add the other wet ingredients.
Hi Kate, I would like to substitute the almond meal for whole wheat flour and the butter for avocado oil. I saw your note about increasing the butter to 8 tbs when using whole wheat flour. Do you think 8 tbs of avocado oil with whole wheat flour would work?
Thanks so much! New to your blog and really love it!
Hi Georgia. I’m not sure about avocado oil. 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.
Reporting back! Substitutes I made:
– 2 cups whole wheat flour for almond flour
– Reduced to 1/2 cup of oats per directions
– Upped 6 tbps of butter to 8 tbps (per directions for coconut oil subst.) but w avocado oil
– Also added 1/3 cup of chopped pecans and 1/3 cup of raisins, and in half the patch I added 1/4 cup of dark chocolate chips (my dessert muffins!)
Result: They were surprisingly and sadly bland (haven’t tried the chocolate ones yet though). They were semi moist, drier towards the bottom. I had fun experimenting but I’ll go with your recommendations next time!
Thanks for following up on my questions so quickly! xo
Thank you for reporting back! This is good to know.
Hi there, I make this frequently and I just made it with avocado oil…I used a half cup because I usually make it with a stick of butter. It turned out just as good as always! My mix ins were dried cranberries and dark chocolate chunks. Delish as usual!
Sounds delicious, Chelsea! Thank you for your review.
Can you sub 4 cups carrots and omit the apples?
Hi Katie! If you want carrot muffins, I would recommend my carrot muffin recipe.
Wow this was so delicious. I used earth balance butter. 8tbsp. One cup whole wheat flour, one cup almond meal, 1.5 cup oats.. and added about 3/4 cup zucchini and a smidget less carrot than the recipe calls for. Oh. and a teaspoon of nutmeg because I felt the apples were begging for it. This was amazing!! The kiddo is more simple, so I left 6 as is. and for the adults I added raisins and pecans. I’m already thinking about when I can make it again.
Thanks for sharing how you made it fir your tastes! Thanks for sharing, Kristin.
Hi Kate,
I absolutely love your recipes! They always turn out so well.
I am wondering, could I sub olive oil for the butter or does it have to be coconut oil as a sub?
Thanks!
Chloe
Hi Chole! 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!
These are delicious! I only had 1.5 cups of almond flour at home so I used .5 cup of gf all purpose flour, and just increased the butter by a 1/2 tbsp based on the directions for whole wheat flour, and they still turned out great! I had batter left after making 12 muffins so I also made a mini-loaf.
I use light olive oil in many baking recipes with good success.
These muffins are great! I made them with a blend of almond flour and regular flour (as that is what I could get), using the recipe directions for when using all whole wheat flour. I mixed in golden raisins and some shredded zucchini and they turned out wonderful! Even picky eaters like them, so it is a win. Thank you! I have loved each recipe that I have tried from this blog. :)
I’m happy they turned out well with your adjustments, Kelly. Thanks for your comment and review!
I substitute an avocado for butter, and use flax eggs.
These were SO GOOD. I am pregnant, and was making stuff for when the baby arrives. They freeze really well if wrapped in tin-foil. They stay super moist and are great with chocolate chips!
Made these today and they’re simply delicious. I couldn’t wait for them to cool off, the smell from the oven was too enticing. Made half with chocolate chips and half without, both versions are good! Thanks for another tasty recipe!
I actually attempted to make this as a carrot loaf bread and I used oat flour instead of almond meal. It turned out great! My family loved it! Anyway I just wanted to ask if I can use this recipe for a gluten free carrot cake?
Hi Erin, I’m not sure this would work well in a cake. But! Try my carrot cake recipe and follow the gluten free notes. Let me know what you think!
These turned out yummy! Put chocolate chips on some and walnuts on the rest. Used coconut oil. Love that they’re not overly sweet.
I’m glad they were perfect for you, Daniella!
Made these yesterday afternoon and they were a hit! My husband has a number of food intolerance’s and allergies so it was great to find a recipe I didn’t have to make any modifications to and he really liked. Thanks for the recipe! Looking forward to trying some other ones of yours.
Do you have the nutritional information on these? Calories etc.
Thanks,
Hi Chris! The nutritional information is below the notes of the recipe. It can take a second to load depending on your browser speed. Let me know if you are still having issues!
Never mind just saw it.
Sorry about that.
Thanks,
Made these for the first time with the only change being using gala apples instead of granny smiths as that’s what I had on hand. They were great. I have celiac disease and appreciate anything I don’t have to adjust accordingly. Super hearty, “grab and go” breakfast for the win. My husband liked them too. We will definitely be making these again.
I used coconut oil and added in blueberries. Amazing! My toddler loves them, which is the real test :)
Do you have to recommend peeling the apple before you grate it?
I leave it on for this one, but I guess you could peel with a vegetable peeler if you wish.
These muffins came out delicious. My husband, who usually hates my gluten-free recipes, just ate 4! I used egg-whites instead of whole eggs, and substituted coconut oil for butter. Like another commenter, the recipe made more than a dozen for me, I ended up with 15 muffins, so I figure—a little lower calorie count!
These turned out great and delicious. Not too sweet and very nutritious.
I’m glad you loved it, Frances!
Just baked these for the first time. I used whole wheat flour as we have a nut allergy in our family and I made the recipe adjustments. I added golden raisins and sprinkled a few raw pepitas on top. They smell and look amazing, have a great taste but are a little dry. Any recommendations for whether I should add more apple and carrot or maybe some liquid?!?
Hi Rebecca! I’m sorry you found them a little dry. Did you follow my note about using whole wheat?
I used two cups of whole wheat flour and one cup of oats.
This muffins are delicious! I have never been a fan of gluten free when it comes to baking but that was until today! I had tried many other recipes before this one but didn’t like them, some of them tasted it uncooked, lacked flavor and where very eggy (if that’s a word). I did make some changes to it. I used cooked carrots, only 1/4 cups of maple syrup, added 1/4 teaspoons nutmeg, added 3 tablespoons of protein powder, 1 teaspoon vanilla, 1 1/2 teaspoon baking soda instead of 1 since my carrot were cooked plus the protein powder I added. I also squeezed out some of the juice from the grated apple. They turned out amazing!! They taste like carrot cake. I’m planning to make this recipe with fresh figs next time
We make these all the time. I use liquid egg whites, applesauce for half the butter and use 1/2 oat flour 1/2 white flour. It’s one of the only ways to get my toddler to eat carrot so we sometimes double the carrots too.
These were delicious. I made them exactly as the recipe specifies. I got away with two carrots and one apple and they were moist and delicious. I’m someone “recovering” from keto and transitioning to a “slow” carb, healthier diet and these, like the other recipes I have tried from this site, are delicious and make me feel like I am eating a well-rounded, whole food diet.
Made this recipe as is, using maple syrup as the sweetener and walnuts for mix-ins, and they were absolutely delicious! My husband is begging me to make these again. Thank you for this amazing recipe!
Very nice recipe, thank You. Daiva from Lithuania :)
Hi! I just finished baking a batch of the original recipe (zucchini and carrots), and I can’t wait to try this one given that it’s apple season. Out of curiosity, is there a reason why you left the nutmeg out? Thanks!
Hi Emily! I’m glad you enjoyed it. I like the cinnamon with the apples and carrots.
Just wondering if it’s necessary to squeeze the shredded carrots a little before incorporating into the batter to remove some moisture?
Hi Esther! I haven’t had any issue with the moisture. Let me know if you try them!
Wow! I knew these would be good with so many five star reviews but they were even better than I expected! Add to that, my young kids also loved them and gave them a rating of 300 on a scale of 1 – 5. We will definitely be making there again! Thanks, Kate!
Ooo, i might try these for my toddler.
Hi Kate, I’m new to your site. I found your recipe when researching something with apples and carrots. I made these muffins today and I followed your recipe exactly — only adding a bit less maple syrup, and including some chocolate chips. One thing really confused me though: for the almond flour you indicate 2 cups, but in parentheses you have “10 oz” — however, 1 cup is 8 ounces. So that was confusing. I went with the 10 oz, thinking I could just add more AF if the batter ended up a bit too “thin” — and that’s what I ended up doing. I did have to add a little more AF. So I think a solid 2 cups (which would total 16 ounces??) is more accurate. ANYWAY, I love the recipe and I am very impressed by it! It was easy, and my toddler friend (I’m his nanny) taste tested them right from the oven and then proceeded to eat 1.5 muffins! This recipe is definitely a keeper. Thank you!
Hi Katie! Since you are packing it, it can be heavier that is why weight with dry ingredients can make a difference. With a liquid, cup and weight is more precise for the volume. I hope that helps!
That makes sense! Thank you! It was super easy to just add more almond flour at the end when it looked a bit thin. Turned out perfect anyway. These are so yummy. I just finished eating one AGAIN.
You’re welcome!
No joke these were the best muffins I have ever made. They did yield more than 12 muffins but they were super delicious and moist. I added raisins and chocolate chips. My kids and husband all loved them, they are a tough crowd to please.
That’s great to hear! Thank you for sharing.
Can I use olive oil in place of the butter (rather than using coconut oil)?
Hi! 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! I don’t know if olive oil would work here.
Great recipe! Replaced 2 tablespoons of the honey for molasses and figs in place of raisins/nuts and added a little nutmeg too. They turned out lovely and smelled wonderful during baking. Thank you for another stellar inspiration!
Thank you for sharing, Angee!
Delicious!! Thank you Cookie and Kate for another family staple recipe ❤️
I followed the recipe almost to a T but adjusted the following…
-6 tablespoons of coconut oil instead of butter
-2/3 cup of grated apple 1/3 cup mashed ripe banana instead of 1 cup Apple
-1 3/4 cup of almond meal topped up with 1/4 cup of oat flour. I ran out of almond meal. Instead of 2 cups of almond meal
-1/3 cup maple syrup instead of 1/2 cup
-added 1/2 cup of tiny vegan chocolate chips For the little humans
My husband, 11 year old and 1 year old (with dairy allergy) all LOVED these muffins!!
I haven’t left a comment before but thought I’d let you know how much we enjoy your,
#healthygranola
#perfectpesto
#sesamehummus
#currychickpeakalesoup
#maplesweetenedmuffins
#butternutsquashsoup
And so many more!!
You’ve nailed anything I want to cook or bake and I thank you for it. Your blog is by far my absolute favourite!
One ask, have you tackled a borscht yet? I couldn’t find a borscht recipe on your blog and would love to try your spin on a family favourite in our home.
Wishing you well,
Carmen
These turned out great! The only changes I made: 2tbsp butter that I needed to use up and 6tbsp of coconut oil. I put more than the recipe because we wanted a moister muffin. I will definitely make these again! We also have the Cookie+Kate cookbook which is awesome!
Wonderful, Jamie! Thank you for your review.
I made these for breakfast this morning and they were soooo yummy!
Definitely recommend the muffin liners – I trusted my nonstick (not silicone) AND I oiled them, but still had some sticking.
Yum! I’m always on the look out for healthy muffin recipes for my toddler and this fits the bill. He loves them (16m) and I serve them either as breakfast or an afternoon snack. I used whole wheat flour cause that’s all I had, but I didn’t see the note about modifications until after everything was already mixed and my batter was super dry. I added about 2T of whole milk to get some extra moisture and it worked out just fine :-)
Also, I think it’s worth noting that this was really easy and quick cleanup. I mean, shredding things can cause a mess, but I used very minimal utensils and bowls which is always a plus in my book!
I think this is for sure my new go-to!
I’m glad this one was just what you were looking for and I’m glad it turned out with your modifications. Thank you for your review, Kaite!
These are amazing!! I make them all the time, and generally use wheat flour instead of almond flour, per the recipe notes, and I use raisins as the add-in. I also use coconut oil per the notes suggestion. They have always turned out delicious. Thanks for an awesome recipe!!
Wow these are so good!! I was nervous about baking with almond flour as I’ve had issues with it in the past but these turned out fantastic! I took them out of the oven at 20 min and they were perfect. Thank you :)
You’re welcome, Bianca! I’m happy you loved them.
Oh my heaven!! These were the best muffins I have ever made and so nutritious. I used coconut oil instead of butter and made sure to pack in the shredded apples and carrots into the measuring cup. Used 2 fuji apples. I added a sprinkle on top of a tablspoon of coconut sugar with more chopped nuts and some shredded sugarless shredded coconut before baking the muffins. These muffins are so filling that I can eat one and I am completely full. Debbie T.
Made these today and they’re great. I only had 7oz of almond flour, so I made 2/3 of a batch and was able to make 6 regular muffins and a dozen mini muffins from the batter. I added pecans and raisins to all of them, and each mini muffin got a big ghirardelli dark chocolate chip to make them more exciting for my 2-year-old. Delicious!
I made the Super Hero Apple Carrot muffins last night for a birthday instead of cake. They are delish! I forgot the baking soda, they did not rise, they were still delish!
So so so so so so good
I added mix seeds as my add in
Delicious
I’m a sweet tooth so added some honey on top after to serve
Um well YUM! I’m a cook at a childcare so tripled the recipe and made into mini muffins, used wholemeal self raising, a mixture of nuttelex and oil, and added sultanas. They were so delicious and a massive hit! Thank you for the scrumptious recipe
Thank you for this fantastic adapted recipe. The muffins turned out fantastic. I added cocoa powder and applesauce as well.
I’m curious do they freeze well?
Hi! I’m glad you loved them. Yes, these freeze well.
The only change I made to the recipe was reducing the cinnamon to 1 tsp. It turned out brilliantly: delicious, not too sweet, great texture, and fiber-full to boot! Both my husband and I enjoyed the muffins. Thanks for another great recipe, Kate!
You’re welcome, Heather! Thank you for your review.
Can I use apple sauce in place of grated apple?
It will change your results, sorry! I’m not sure if that would work here.
I made these and they turned out good! I have really been enjoying them. I would be to know if I could substitute coconut oil for butter the next time I make them. Thank you Barb
I’m so sad, I accidentally set my oven to 425 instead of 350. They turned out a bit burnt, but they’re still good if I pick around the burnt parts! I’ll be making these again. :)
Oh no! I’m glad you were still able to enjoy them.
I make these muffins all the time. Grandkids love them. Use coconut oil. Add half teaspoon allspice and pinch of cloves. Grate up generous amount of carrots, apples, and zucchini and squeeze/drain as much liquid out as possible. Use silicone min-muffin pan. Top with chocolate chips, chopped walnuts, …
I’m happy you all can enjoy them, Pat! I appreciate your review.
And I appreciate this recipe. It’s my go to whenever the little ones are around. Everybody loves them. Make at least once a week.
I love that! Thank you for sharing, Pat.