These are everything you want in a wholesome bake — soft, naturally sweet, warmly spiced, and packed with nourishing ingredients that support energy, digestion, and overall wellbeing. Ripe bananas and unsweetened applesauce create a tender, moist crumb without oil, while pure maple syrup adds just enough natural sweetness to make each bite feel comforting and indulgent. Oat flour gives these muffins their hearty structure, transforming everyday pantry staples into a satisfying breakfast or snack that fuels you through the day.
Finely grated carrots melt into the batter, adding gentle sweetness and a boost of beta‑carotene, while chopped walnuts bring earthy crunch and plant‑based omega‑3s. A handful of raisins adds juicy pops of natural sugar, balancing the warm cinnamon and nutmeg that give these muffins their classic carrot‑cake flavour profile. It’s a nourishing twist on a nostalgic favourite — familiar, cosy, and deeply satisfying.
Health Benefits
Bananas, Rich in potassium and vitamin B6, support steady energy release and healthy nerve function. Their natural sugars pair with fibre to provide sustained fuel without blood‑sugar spikes.
Unsweetened applesauce Acts as a whole‑food moisture source while contributing pectin — a soluble fibre that supports gut health and helps maintain healthy cholesterol levels.
Rolled oats/oat flour Oats are a powerhouse of beta‑glucan, a type of soluble fibre shown to support heart health, improve satiety, and stabilise blood sugar. They also provide slow‑burning carbohydrates for long‑lasting energy.
Carrots, loaded with beta‑carotene, an antioxidant that converts to vitamin A, support immune function, skin health, and eye health. Their natural sweetness reduces the need for added sugars.
Walnuts One of the richest plant sources of ALA omega‑3 fatty acids, walnuts support brain health, reduce inflammation, and contribute beneficial minerals like magnesium and copper.
Raisins are naturally sweet and rich in iron, potassium, and antioxidants, and they add quick energy and support digestive health thanks to their fibre content.
Warm spices (cinnamon + nutmeg). Cinnamon has been studied for its potential to support healthy blood sugar regulation, while nutmeg contains antioxidants that help combat oxidative stress.
Carrot cake oat muffins
Ingredients
- 2 cups ripe banana mashed
- ½ cup unsweetened applesauce
- ¼ cup maple syrup or date syrup
- 1 tsp vanilla extract
- 2½ cups rolled oats blended to a flour
- 1 tbsp ground cinnamon
- 1 tsp baking powder
- ½ tsp baking soda
- ¼ tsp ground nutmeg
- 1½ cups carrots finely grated
- ½ cup walnuts diced small
- ⅓ cup raisins
Instructions
- Heat oven to 180℃ (350℉). Line a muffin tin with silicone liners or parchment paper, or use a silicone muffin tray/cups.
- If using whole oats, blend them into a flour first. Whisk all dry ingredients together in a large bowl.
- In a separate bowl, mash the bananas and stir in the remaining wet ingredients. Pour the wet mixture into the dry mixture and stir until just combined.
- Gently fold in the grated carrots, walnuts, and raisins.
- Divide the batter evenly among the 12 muffin cups. Bake for 20–25 minutes, or until a toothpick inserted in the centre comes out clean.
- Let them cool completely before eating; They will firm up beautifully as they cool!
