Muffins have kind of achieved an undeserved health halo. Honestly, most of them are just cupcakes without frosting! But these Applesauce Carrot Muffins are actually healthy! Boasting whole grains, no added sugar (date sweetened!), and vegetables! But no one will ever know, because they're just as delicious, lightly sweet, and super moist as any other muffin!
(Grab my free list of heart health baking substitutions at the end of this post!)
This post may contain affiliate links. See our Disclaimer for more information
Carrots are pretty versatile. They are a delicious Fall vegetable, so they're found in many recipes inspired by the season. They're also slightly sweet, so they are also great in a lot of desserts (hello, carrot cake!). But of course not all of those recipes are healthy. Our muffins are, though!
For other healthier carrot recipes, try Carrot Oatmeal with Pineapple, Roasted Maple Curry Carrots, or Carrot Waffles!
Jump to:
Heart Health Benefits of Applesauce Carrot Muffins
We designed these muffins to be delicious and cardioprotective at the same time! Our recipe leaves out the butter, eggs, refined sugar, and dairy, and instead layers together ingredients with well documented cardiovascular benefits. These muffins may help lower LDL cholesterol and blood pressure, inhibit inflammation, and reduce oxidative stress.
Macronutrients
Applesauce carrot muffins are around 150 calories a piece, low in carbohydrates and protein, and moderate in total fat. Most of the fat amount is polyunsaturated fat (more on that below), from walnuts and flax. The recipe is also high in fiber, helping to keep you satisfied longer, and reduce cholesterol.
Micronutrients and Bioactive Components
Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in applesauce carrot muffins:
- Ferulic acid - (in whole wheat flour) a phenolic acid with strong antioxidant activity, it's one of the most well studied and most abundant phenolic acid in whole grains (1);
- Insoluble fiber - (in whole wheat flour and dates) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (2, 3);
- β- and α-carotene - (in carrots) these carotenoids can help improve cardiovascular risk factors and increase circulating antioxidants (4, 5);
- Flavonoids, proanthocyanidins, and chlorogenic acid - (in applesauce) polyphenols with antioxidant effects that may improve endothelial function (6);
- Soluble fiber - (in applesauce and flax) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (2);
- Potassium - (in dates and carrots) a mineral that helps to lower blood pressure by helping the body eliminate sodium;
- Magnesium - (in whole wheat, dates and walnuts) a mineral with important roles in blood sugar control, muscle and nerve function, blood pressure regulation, and heart rhythm regulation;
- Genistein and daidzein - (in soy milk) soy isoflavones that can help lower LDL cholesterol and improve heart health markers (7, 8)
- Cinnamaldehyde - (in cinnamon) flavonoid that gives cinnamon its color and flavor. Cinnamon can help lower blood pressure and LDL cholesterol, and raise HDL cholesterol (9);
- Curcumin - (in turmeric) a polyphenol with powerful antioxidant and anti inflammatory effects. It has been studied for its ability to reduce cholesterol, improve endothelial function, and prevent some types of arrhythmias (10);
- Gingerols and shogaols - (in ginger) bioactive ginger phenolics that may have antioxidant, antiplatelet and modest lipid and blood pressure lowering effects (11, 12);
- Secoisolariciresinol diglucoside - (in flax seeds) an antioxidant lignan that may reduce the development of atherosclerosis due to high cholesterol, and may reduce blood pressure (13); and
- Alpha-linolenic acid (ALA) - (in flax seeds and walnuts) an omega-3 fatty acid found primarily in plants that seems to reduce the risk of cardiovascular disease (14).
Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Whole wheat pastry flour - regular whole wheat flour will make the muffins less delicate. Whole wheat pastry flour is the way to go for healthier baked goods.
- Shredded carrots - shred them as finely as your shredder allows
- Applesauce - get unsweetened
- Date paste - it freezes well, so keep leftovers on hand for other recipes!
- Walnuts - or any type of nut you like
- Soy milk - unsweetened, or whatever nondairy beverage you prefer
- Ground flaxseed - or ground chia seeds
- Baking powder
- Cinnamon
- Turmeric
- Ground ginger
- Salt - just a little, but you can omit it if you prefer
See recipe card for quantities.
Instructions
This goes similar to any other muffin recipe, once you have the carrots shredded.
- Step 1: Combine the dry ingredients in a bowl.
- Step 2: Combine the wet ingredients in a separate bowl.
- Step 3: Add the carrots to the wet ingredients.
- Step 4: Mix the carrots well.
- Step 5: Pour the wet ingredients into the dry, and stir until just combined.
- Step 6: Gently fold the nuts into the batter.
- Step 7: Divide the batter among 12 prepared muffin cups.
- Step 8: Bake until a toothpick inserted into the center of one of the muffins comes out clean.
Hint: make sure to shred the carrots as finely as you can. If they are too thick, they won't cook through, and can be crunchy in your muffins.
Variations
Try these slight variations on this muffin recipe!
- Fruit - try adding ½ cup dried fruit, like raisins or cranberries, to the batter. Chopped dried pineapple would be fantastic, too!
- Fruit juice - Apple cider or apricot nectar would both work great in place of the milk. Carrot juice would be delicious in this recipe, too! Consider reducing the amount of date paste if you use fruit juice, as your muffins will be sweeter.
Equipment
You will need a vegetable shredder or grater for the carrots. The shredded carrots you get at the store are too large for this recipe.
Other than that, you want basic tools, like mixing bowls and spoons, and measuring cups/spoons. Don't forget a muffin pan!
Storage
Cool the muffins in the pan for 5-10 minutes, and then remove them to a cooling rack. Cool them completely before storing in an airtight container for up to 5 days.
The muffins can be frozen for up to 6 months. Thaw in the refrigerator overnight before eating.
Healthy heart pro tip
We know that higher circulating beta-carotene is associated with lower cardiovascular disease, stroke, cancer, and overall mortality (15). However, studies also show that supplementation with beta-carotene may increase the risk for cardiovascular disease (16). The takeaway is to focus on food sources of beta-carotene for cardiovascular health, and always discuss supplements with your health care provider.
FAQ
You can use another fruit or vegetable puree, like pumpkin, banana, or sweet potato. If you use something less sweet, like pumpkin, you may need more sweetener.
The muffins will come out dry if they are overbaked. Make sure to bake them only until a toothpick inserted into the center of one comes out clean. Substituting whole wheat flour for the whole wheat pastry flour can cause a drier product as well.
The muffins may stick to the inside of the wrapper because they don't have any butter or oil in them. You can remedy this by giving each wrapper a few spritzes of nonstick cooking spray before adding the batter.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Applesauce Carrot Muffins:
Heart Healthy Baking Substitutes
Baking can be tricky to make healthy! If you're looking for more tips, grab my list of Heart Healthy Baking Substitutes:
Want to say thank you?📖 Recipe
Applesauce Carrot Muffins
Ingredients
Dry Ingredients
- 1 ½ cup Whole Wheat Pastry Flour
- 1 tablespoon Ground Flax
- 2 teaspoon Cinnamon
- 1 ½ teaspoon Baking Powder
- ½ teaspoon Turmeric
- ½ teaspoon Ground Ginger
- ¼ teaspoon Salt
Wet ingredients
- 2 cups grated Carrots
- ¾ cup Unsweetened Soy Milk or your choice
- ½ cup Unsweetened Applesauce
- ½ cup Date Paste
- ½ cup Walnuts chopped
Instructions
- Preheat oven to 375 degrees F.
- Prepare muffin tin by either greasing the cups or using paper liners.
- In a large bowl, mix all the dry ingredients together well.
- In another bowl, combine the wet ingredients, except nuts, and mix well.
- Pour the wet ingredients into the dry ingredients, and stir until just combined. Do not over mix.
- Fold the nuts into the batter
- Divide the batter among the 12 muffin cups, filling each cup about ⅔ - ¾ full.
- Bake for 20-25 minutes, until a toothpick inserted in the center of a muffin comes out clean.
- Cool in the pan for 5-10 minutes, before removing the muffins from the pan and allowing them to cool completely on a cooling rack.
- Store in an airtight container for a few days at room temperature, or up to a week in the refrigerator.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
These are important safety tips for applesauce carrot muffins:
- Wash hands before beginning, whenever they are soiled, and after touching face, hair, pets, etc.
- Cook foods completely through
- Do not taste the raw batter. Even without raw eggs in it, raw flour is not a ready-to-eat product and can harbor illness-causing bacteria.
- Never leave cooking food unattended
Leave a Reply