High-Protein Gluten-Free Carrot Muffins

Updated: Apr 10, 2020

What I love about muffins and baked goods is that it’s fairly easy to sneak in healthier ingredients like beans and nuts. I have a very picky, scent and taste-sensitive eight year old child who can very easily detect the slightest change in his favourite foods. Being picky, of course, also means that he’s not really willing to try new things (unless they’re junkie, unfortunately).

My other issue with him is that he doesn’t eat a proper lunch at school. He won’t take hot food or sandwiches. I’d be happy if he took cheese slices even, but no, no cheese for him, which brings me to my protein carrot muffins. I came up with this recipe in an effort to give my son more protein at lunch during school hours. Each muffin has 6 grams of protein and 5 grams of fibre. Okay, so a 6 gram protein muffin is not exactly a body builder's first choice of snack, but it's pretty damn good for a muffin, especially a little one like the ones I've made. Have 2 muffins and you're up o 12 grams!

Anyhow, in order to increase the protein content of the muffins I added one cup of chickpeas, half cup of almonds and 2 eggs. The brown rice flour, believe it or not, adds 12 grams of protein per cup, which is what I used. I chose to make the muffins gluten-free for a wheat and gluten break and to increase the variety of grains consumed in my household. As usual, I’ve sweetened them with dates and maple syrup to avoid refined, processed sugar and for added nutrients. Dates are high in fibre and potassium and add a caramel-like flavour. Being carrot muffins, of course, we have the added bonus of having a vegetable in there, one that is high in antioxidants in the form of beta-carotene.

Lastly, oil wise, I used 1/4 cup of extra-virgin olive oil. Yes, the kind that tastes really olive-y. Can you taste it? Not at all! So knock yourself out. Olive oil, as you may know, is heart healthy and anti-inflammatory. For a milder flavour- in case you're worried- use avocado oil.


1 cup brown rice flour

½ cup oats, ground

2 tbsp arrowroot starch

1 tsp baking powder

½ tsp salt

½ cup almonds, ground

¾ cup unsweetened almond milk

1 cup chickpeas

¼ cup olive oil

15 dates

¼ cup maple syrup

2 medium carrots, grated (2 cups approx)


1. Pre-heat oven to 375 degrees Fahrenheit.

2. In a food processor, blend wet ingredients and dates (eggs, almond milk, maple syrup, olive oil, chickpeas)

3. Place dry ingredients in a separate bowl. Mix well.

4. Add the wet ingredients to the dry ingredients and then add the carrots (you can blend them in the food processor if you'd like- I like the grated carrots just is)

5. Grease the muffin tin with butter or oil or use muffin cups. Divide the batter evenly in muffin cups.

6. Bake for approximately 30 minutes. Do toothpick (or knife) test to check for doneness. If comes out clean, you're good to go. Remove muffins from oven and cover with towel. Let cool for 15 minutes.

Nutrition Facts

Calories: Don't worry about it (though not particularly high)

Fat: Not much. Just from egg yolks, almonds and oil. All great sources!

Carbs: So ended up calculating this one. About 26g (per muffin). Cut out the maple syrup for a lower sugar content.

Fibre: 5g

Protein: 6g

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