I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

Almond Flour Apple Carrot Muffins

Name: Almond Flour Apple Carrot Muffins
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 12 servings
Ingredients: Almond Flour; Rolled Oats; Hemp Hearts; Cinnamon; Baking Soda; Fine Sea Salt; Raisins; Maple Syrup; Eggs; Unsalted Butter; Unsweetened Applesauce; Carrots

Recipe by Kelsey Russell-Murray

Ingredients

Time

25m

Serves

These almond flour apple carrot muffins are super moist and flavourful and include plenty of nutritious ingredients. Traditional muffin recipes are often closer to cake than a healthy breakfast item, but not these muffins! The base of these muffins is almond flour, which is gluten-free and higher in protein and fiber but lower in carbohydrates than all-purpose or whole wheat flour. The lower carbohydrate content makes these muffins an excellent choice for those with diabetes or hormonal conditions such as PCOS. These gluten-free muffins are naturally sweetened with applesauce and carrots and get an extra dose of healthy fats, fiber, and protein from hemp hearts. Plenty of high fiber ingredients make this recipe a great choice for supporting gut health, too. These muffins are perfect for an on-the-go breakfast and snacking. Freeze a batch of these muffins and pull them out as you need as a healthier alternative to packaged bars or store-bought muffins.

Breakfast

Snack

Gluten-Free

Ingredients

2 cups

Almond Flour

packed

1 1/2 cups

Rolled Oats

1/4 cup

Hemp Hearts

1 Tbsp

Cinnamon

1 tsp

Baking Soda

1/2 tsp

Fine Sea Salt

1/2 cup

Raisins

1/3 cup

Maple Syrup

Eggs

6 Tbsp

Unsalted Butter

melted

1/2 cup

Unsweetened Applesauce

2 large

Carrots

peeled and grated

Instructions

Preheat the oven to 350° Fahrenheit. Line a 12-cup standard muffin tin with paper muffin cups.

In a large bowl, combine almond flour, oats, hemp hearts, cinnamon, baking soda, salt, and raisins.

In a separate bowl, whisk together the maple syrup, eggs and melted butter. Whisk in the applesauce and carrots. Pour the wet mixture into the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups, filling to the brim. Bake until the muffins are browned on top, and a toothpick inserted in the center of the muffin comes out clean, about 25 to 28 minutes.

Allow muffins to cool completely before storing. Store leftover muffins in an airtight container in the fridge (for 3-4 days) or freezer (for up to 1 month).

Substitutions: Substitute avocado oil, olive oil or coconut oil for butter. To make banana chocolate chip muffins omit carrots and swap mashed banana for applesauce and raisins for chocolate chips. Substitute honey, agave, or coconut nectar for maple syrup. Swap raisins for walnuts, sunflower seeds or chopped almonds.