Pumpkin Carrot Muffins

3 colorS

THE WHY BEHIND THIS RECIPE

This “why” isn’t profound. I just really love pumpkin things (like most of the rest of the US this time of year) and I really love carrot cake/carrot muffins. So I smashed the two together and I’m pretty pleased with how it turned out. And per usual, it still checks the Cooking in Color boxes: blood sugar–balanced, free from refined grains and sugars, and packed with sneaky fiber + micronutrients that make it feel as good as it tastes.

There are TONS of fun variations I’ve made on this recipe, so for this one I recommend you read the swaps, tips and tricks section to consider how exactly you want to make these your own! If you try a new variation not listed, please tell me how it turned out!

Yields: 12 muffins

Total time: 45 min

• Prep time: 10-15 minutes

• Cook time: 22-35 minutes (pending muffin size)

WHAT YOU NEED

Tools

• Muffin baking tray

• Two mixing bowls

• Measuring cups/spoons

• Mixing spoon

INGREDIENTS

Wet

• 1 cup canned pumpkin puree (not pumpkin pie filling)

• 1 cup carrots, shredded (about 1 large carrot)

• 1 ripe banana, mashed

• 1/4 cup maple syrup or raw honey (add 1-2 tbsp more if you want it sweeter)

• 2 eggs

• 1/3 cup coconut oil, melted

• 2 tbsp olive oil

• 1 tsp vanilla extract

Dry

• 1 1/2 cups almond flour (or another nut flour / all purpose gluten free flour if nut-free)

• 1/2 cup arrowroot starch

• 1/4 cup ground flax

• 3/4 tsp baking soda + 1/2 tsp baking powder

• 2 1/2 tsp cinnamon

• 1 1/2 tsp ground ginger

• 1 tsp nutmeg

• 1 tsp allspice

• 1/2 tsp ground cloves

• 1 tsp kosher salt

• 1/4 cup vanilla protein powder (optional — if adding, also add 2 tbsp milk of choice)

• 1/4 cup chopped pumpkin seeds (or pecans, walnuts, or your favorite nut/seed) - for topping

HOW TO DO IT

1. Prep: Preheat oven to 350°F. Line or grease a muffin pan.

2. Mix wet ingredients: In a large bowl, whisk 2 eggs until smooth. Add 1 cup pumpkin puree, 1 cup shredded carrots, 1 ripe banana (mashed), 1/4 cup maple syrup or raw honey, 1/3 cup melted coconut oil, 2 tbsp olive oil, and 1 tsp vanilla extract. Stir well to combine.

3. Mix dry ingredients: In a separate bowl, whisk together the dry ingredients: 1 1/2 cups almond flour, ¼ cup arrowroot starch, , 1/4 cup ground flax, ¾ tsp baking soda + 1/2 tsp baking powder 2 1/2 tsp cinnamon, 1 1/2 tsp ground ginger, 1 tsp nutmeg, 1 tsp allspice, 1/2 tsp cloves, and 1 tsp kosher salt. If using, add 1/4 cup vanilla protein powder here (and plan to add 2 tbsp milk of choice when mixing).

4. Combine ingredients and scoop info muffin pan: Gently fold the dry ingredients into the wet mixture until just combined. If using protein powder, stir in 2 tbsp milk of choice to loosen the batter. Scoop batter evenly into the muffin pan this makes about 12 medium muffins or 9 larger ones.

5. Bake and enjoy! Bake for 22–28 minutes (for 12 muffins) or 30–35 minutes (for 9 larger muffins). Check at the 20 minute mark because grain-free muffins can burn quicker. They’re ready when the tops are golden brown and bounce back lightly when pressed! I like to serve with some grass-fed butter, a little maldon salt, and/or walnut or almond butter!

SWAPS, TIPS & TRICKS

Swaps & variations:

• Pumpkin → Swap with mashed sweet potato, butternut squash, or even kabocha for a richer, denser muffin

• Carrots → Zucchini (squeeze out moisture first in a nut milk bag), shredded apple, or parsnips (note I have not tried with parsnips but it sounds yummy)

• Banana → Unsweetened applesauce or 1/2 cup Greek yogurt (adds protein + tang but will be less sweet so mabye add a dash more honey or maple syrup

• Maple syrup/honey → Coconut sugar, date syrup, or allulose.

• Protein powder → Collagen peptides (no liquid adjustment needed) or whey (still add the milk)

• Nuts/seeds on top → Swap for chocolate chips or shredded coconut on top!

• Swirl tops: Drop a spoonful of almond butter or cream cheese on top before baking, then swirl with a toothpick

• Streusel crunch: Mix coconut sugar, almond flour, finely diced nuts, and butter into a crumbly topping

Tips & Tricks:

• Don’t overmix: Once you add the dry to the wet, fold gently to keep muffins tender

• Rest the batter: Let it sit 5 minutes before scooping so the flax hydrates and thickens

• Uniform muffins: Use an ice cream scoop for even portioning (they’ll bake evenly)

• Check early: Start checking at the 20-minute mark, grain-free flours can over-bake quickly!!

• Boost flavor: Add orange zest, a dash of cardamom, or a splash of bourbon/vanilla extract for even more depth

• Storage: Keep in the fridge up to 5 days, or freeze individually wrapped muffins and reheat in the oven (350°F for 8–10 min)

Nutritional Info

Per serving, yields 12 muffins

Calories: 234 cal
Carbohydrates: 17g
Fiber: 4g
Net carbs: 13g
Protein: 5g
Fat: 17g
Sodium: 242mg
Sugar: 7g