These sugar-free Healthy Muffins with Carrots, Zucchini & Cardamom are ideal for meal prep, serving as a convenient grab-and-go breakfast option or a satisfying snack throughout the day. Their versatility and nutrient-rich ingredients make them suitable for everyone, including kids and toddlers.
  1. Meal Prep: Prepare a batch of these muffins ahead of time to have a quick and easy breakfast or snack ready for the week. They store well in an airtight container and can be enjoyed on busy mornings or packed in lunchboxes for a nutritious midday treat.

  2. Grab-and-Go Breakfast: When mornings are rushed, these muffins are a lifesaver. Simply grab one or two on your way out the door for a balanced breakfast that provides lasting energy. They’re portable, mess-free, and require no additional preparation.

  3. Great Snack: Whether you’re at work, school, or on the go, these muffins make for a satisfying snack that won’t weigh you down. Packed with fiber, protein, and healthy fats, they’ll keep you feeling full and satisfied between meals without the need for sugary snacks.

  4. Great for Kids/Toddlers: Kids and toddlers love the mild sweetness and tender texture of these muffins, making them a hit with even the pickiest eaters. Plus, they’re a sneaky way to sneak in extra veggies, thanks to the grated zucchini and carrot. Serve them as a wholesome snack or part of a balanced meal to keep little ones fueled and satisfied.

Healthy Carrot Zucchini Muffins with coconut oil

At the heart of these muffins lies a medley of wholesome ingredients, carefully selected to provide both flavor and nourishment. Instead of relying on refined sugars, we sweeten our muffins with natural ingredients like maple syrup bananas and a touch of applesauce, keeping them low on the glycemic index. Chickpea Flour and whole wheat flour form the base, offering a hearty dose of fiber and protein, while carrots and zucchini add moisture, texture, and a burst of vitamins and minerals.

Carrot Zucchini Muffins with coconut oil

Ingredients: Healthy Muffins with Carrots, Zucchini & Cardamom

These are the ingredients you’ll need:

  • White Whole Wheat Flour – Unlike refined white flour, white whole wheat flour retains the bran and germ, providing more fiber, vitamins, and minerals. It supports digestive health, helps regulate blood sugar levels, and contributes to heart health.

  • Chickpea Flour – Also known as gram flour or besan, chickpea flour is gluten-free and rich in protein, fiber, and various nutrients like folate, iron, and magnesium. It aids in weight management, supports muscle growth and repair, and helps stabilize blood sugar levels.

  • Ceylon Cinnamon – Unlike its counterpart, Cassia cinnamon, Ceylon cinnamon is lower in coumarin, a compound that can be harmful in large doses. Ceylon cinnamon offers anti-inflammatory and antioxidant properties, supports heart health, and may help regulate blood sugar levels.

  • Cardamom – This aromatic spice is rich in antioxidants and offers anti-inflammatory properties. It aids digestion, freshens breath, and may help alleviate symptoms of respiratory conditions like asthma. Cardamom also adds a delightful flavor and aroma to dishes.

  • Zucchini – Low in calories and rich in water, zucchini is a hydrating vegetable that’s high in fiber, vitamins A and C, potassium, and antioxidants. It supports digestion, promotes healthy skin, and may help reduce inflammation and improve heart health.

  • Carrot – Carrots are a rich source of beta-carotene, which is converted into vitamin A in the body and essential for vision health. They’re also high in fiber, vitamins C and K, potassium, and antioxidants. Carrots support immune function, aid in digestion, and promote skin health.

  • Nonfat Greek Yogurt – Greek yogurt is packed with protein, calcium, probiotics, and other essential nutrients. It supports muscle growth and repair, bone health, and gut health. The probiotics in yogurt also promote a healthy balance of gut bacteria and aid in digestion.

  • Applesauce – Acting as a natural sweetener and binder, unsweetened applesauce adds moisture to baked goods without the need for additional fat. It’s rich in fiber, vitamins, and antioxidants, supports digestive health, and may help lower cholesterol levels.

  • Maple Syrup – A natural sweetener derived from the sap of maple trees, maple syrup contains antioxidants, vitamins, and minerals like manganese and zinc. It offers a lower glycemic index compared to refined sugars, providing a more stable source of energy.

  • Avocado Oil – Rich in heart-healthy monounsaturated fats and antioxidants like vitamin E, avocado oil supports cardiovascular health, reduces inflammation, and promotes skin health. It also has a high smoke point, making it suitable for baking and cooking at high temperatures.

 

Recipe: Healthy Muffins with Carrots, Zucchini & Cardamom

Makes 12 oversized muffins.

Ingredients

Dry Ingredients
  • 1 1/4 cups white whole wheat flour

  • 1 cup chickpea four

  • 1/2 tsp baking soda

  • 1 1/2 tsp baking powder

  • 1 1/2 tsp Ceylon cinnamon (regular cinnamon is ok)

  • 4 tsp Cardamom

  • 1/4 tsp Himalayan salt (regular kosher salt is ok)

Wet Ingredients
  • 2 eggs

  • 2 average-sized grated zucchini

  • 2 average-sized grated carrots

  • 1/2 cup greek yogurt

  • 1/2 cup applesauce

  • 1/3 cup pure maple syrup

  • 1/4 cup avocado oil

  • 2 tsp vanilla extract

Directions

  1. Preheat your oven to 350 degrees

  2. Add all ingredients to a bowl and mix until incorporated

  3. Spray non stick coconut or avocado oil onto your muffin pan

  4. Scoop the batter with a spoon into the muffin tin and fill up to the top, but not overflowing.

  5. Bake for 20 minutes. After 20 minutes, poke a muffin with a toothpick—or knife—to ensure it’s cooked through. If the toothpick doesn’t come out clean, put the muffins back in the oven for 3 minutes and then test again. NOTE: Repeat if you need to and keep an eye out so the muffins don’t dry out. The best part about these healthy muffins is the chewy, moist consistency.

  6. Enjoy with a dollop of butter or greek yogurt.

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