These Healthy Carrot Pumpkin Muffins are silly easy to make and full of wonderful flavor. Loaded with good-for-you orange veggies, they make a wonderful breakfast, snack or lunch box addition. Naturally gluten free, dairy-free and nut-free.
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Veggie-loaded muffins have kind become what I am known for. Who would have guessed? Certainly not me when I was 18 years old, filling out college applications and trying to figure out how I was going to make my impact on the world. And while my education and years as a teacher have certainly helped me in understanding why my veggie-loaded approach is so successful with some many families, I still can’t help but giggle when I think about the interesting twists and turns life takes you on. Like to putting veggies into a muffins and changing how so many people feel about the vegetable food group!
These healthy carrot pumpkin muffins are my latest veggie-loaded muffin offering. They are incredibly easy to make (either in your blender or in one single bowl) and are full of great flavors. Not to mention oodles of veggies! They are the perfect healthy breakfast option, but definitely will make for a wonderful snack or lunch box filler!
How to make your own oat flour
Yes, you can easily make your own oat flour! If you have a blender, its wonderfully easy, takes seconds and can save you a ton of money!
To make your own oat flour:
- start by pouring about 2 cups whole rolled oats in a blender. If you have a smaller blender, do less and work in batches.
- Pulse until a coarse flour texture forms. This will happen pretty quickly, though you may need to take a spoon a stir the flour up between blending to make sure the oat flour has a consistent texture.
- Use in a recipe right away or store in an air-tight container for future recipes!
If you prefer to buy pre-made oat flour, you can easily find it at many grocery stores, natural food markets or online.
If gluten free is a need, always be sure to buy oats that are labeled certified gluten free.
Suggested Adaptations
- Sub the pumpkin with butternut squash puree or sweet potato puree. Either will work beautifully!
- Blend the carrots in! If bits of carrot just won’t fly with your crew, go ahead and blend it in verses folding it in!
- Add raisins or chocolate chips! These add a little extra kick of sweetness and fun!
- Make them egg-free! Sup the 2 eggs in this recipe with 2 “flax eggs”.
- Sub oat flour with whole wheat flour. If gluten free is not important, you can use whole wheat flour instead.
Tips
- Let them cool completely. If you want to dive right in and enjoy a healthy carrot pumpkin muffin warm, go for it. But don’t worry if they stick to the papers a little or are slightly soft in the middle. Both are normal and as the muffins cool, both issues should resolve.
- If making these for a child under 1, use maple syrup instead of honey. The reason behind this is because something called Clostridium bacteria can be present in honey and is no good for those developing little infant guts. So play it safe and use maple syrup instead for those extra young eaters. It is usually not an issue for children over age 1 though. Check out this article for more info.
Other veggie-loaded muffin recipes you are going to love
- Chocolate Chip Zucchini Muffins
- Oatmeal Green Smoothie Muffins
- Sweet Potato Peanut Butter Muffins
- Nut-Free Paleo Chocolate Butternut Squash Muffins
- Almond Butter Blueberry Zucchini Muffins
Healthy Carrot Pumpkin Muffins
Equipment
- Blender
- Muffin tin
Ingredients
- 1/4 cup avocado oil or melted coconut oil
- 2 eggs of sub 2 "flax eggs" (see above)
- 1/3 cup honey or maple syrup
- 1 cup pumpkin purée (not pumpkin filling)
- 2 tsp pumpkin spice
- 1 3/4 cups oat flour* sub whole wheat flour if gluten free is not important
- 1/2 tbsp pure vanilla extract
- 1 tsp baking powder aluminum-free suggested
- 1/4 tsp sea salt
- 1/4 cup milk of choice
- 1 tsp baking soda
- 2 tsp apple cider vinegar
- 1 cup grated carrot
Instructions
- Preheat you oven to 350℉ and line a muffin tin with 10 liners. Set aside.
- Wrap grated carrots in a paper towel and squeeze out as much moisture as possible. Set aside.
- In your blender or in a bowl (whichever you prefer) combine all ingredients except the grated carrots.
- Mix until you have a smooth batter and everything is incorporated.
- Fold in grated carrots.
- Portion out between the 10 prepared muffin cups.
- Bake for 20-25 minutes or until a toothpick inserted into the middle of a muffin comes out clean
- Cool in a pan for 10 minutes before transferring the muffins to a cooling rack.
- Allow muffins to cool completely before storing in an air-tight container in the fridge for up to 5 days or in a freezer for up to a month.
Notes
Nutrition
The nutritional information is provided as an estimate only and may vary based on the product type, servings and other factors. If you are following a diet, please consult with a professional nutritionist or your doctor. Stay healthy!
Your recipe sounds scrumptious! Do you think I could substitute 1-to-1 an all-purpose gluten-free flour blend for the oat flour without any other adjustments, such as more eggs or some non-dairy milk? Thanks in advance.
Usually that is a successful swap, but I haven’t tried it with this specific recipe to be sure!
Just made them with fresh pumpkin. More work that way but it’s all I had on hand. Super yummy warm out of the oven w/butter thanks!!!!
These look delish! Thanks for the recipe I’ll have to give them a try 🙂
Is the consistency of these supposed to be like a “typical” muffin? I made them and they’re super thick. They didn’t pour out, I had to spoon them. And, as they baked, they maintained their exact shape rather than “melting” down into a circular shape with a domed top. Any ideas?
Because of the oat flour, they are denser than the typical muffin. The batter is supposed to be thick and, as you can see from the pictures on the post, they don’t have the dome top like a typical muffin. If gluten free is not needed, you could swap out the oat flour with whole wheat flour for a more traditional texture.
With that said, I am always up for reviewing recipes to see if I can make them even better! I’ll make these again soon to see if they can be flufflier and more like a traditional muffin
I cooked these again with the new measurements and really noticed a difference. Thanks!!
Hi! I saw on your instastory that you did try the recipe again recently for a traditional texture. Is that recipe version listed someplace? I’d like to try the other version next time.
I updated this recipe for a softer texture. If gluten free isn’t important, I have also found these work well with white whole wheat flour
I saw that you updated the recipe and had to try them again. I’ve always loved the flavor of these muffins but the texture is on point now!!
I’ve made a lot of muffins like this over the last couple of years for my almost three year old, and these are my absolutely favorite! I sneak them for snacks myself 🙂
Love that!
Do you think its possible to make these without any honey or maple syrup? Would like to try sugar free for my under 1. Thanks!
I would add some mashed banana or unsweetened applesauce to add sweetness! I haven’t tried it but I think it would work!
Yum!
Delicious! I think I need to make a goal to try EVERY recipe Natural Nurturer puts out. Love veggie loading for my toddler, first time trying this recipe and she devoured them! I can’t wait to make them again. I added some raisins because she loves them and they made them even better, Thanks, Taesha!
That is so awesome to hear! I am so glad she loved them!
These are delicious! Pumpkin isn’t my favorite flavor but I wanted to make them for my daughters. The pumpkin flavor is balanced and not over powering. We made mini muffins and sprinkled mini chocolate chips on top for fun! My whole family loves these muffins!
I love to add chocolate chips to these too! So glad you liked them, Emma! Thanks for sharing!
I just joined your email list but have to eat grain free (and dairy free). Should I be able to use almond flour or cassava flour in these and most of your other recipes? TIA 🙂
Welcome! I haven’t tested these with grain free flours but often find almond flour is a good swap with oat flour. I have oodles of Paleo muffin recipe on my site that are tried-and-true though!