Every September, my dad and a bunch of his buddies from college load up their cars, drive a few hours away into the mountains, and spend the better part of a week backpacking in the wilderness. They hike along the dusty trails during the day, carrying all of their gear in oversized packs (they’re so tall that they stick up over their heads!), and stop at a different lake or stream each afternoon to set up a temporary campsite for the night.
After cooking dinner—sometimes fresh fish that they’ve caught from the lake, other times the food they’ve lugged around on their backs—they usually sit around a campfire while the stars twinkle overhead. Many nights, they pull out a deck of playing cards and deal out a few rounds of poker, using M&Ms instead of real money as their chips.
The only danger is when somebody gets hungry!
Six months later, usually in the beginning of March, my dad hosts a little reunion at their house and invites the guys over for a night of barbeque and poker—this time, with real money! Well, only nickels and quarters… And sometimes a few fun additions to the ante, like homemade tie-dye shirts or homegrown avocados and oranges. Just a friendly game, nothing high stakes!
This year, three of the six other men couldn’t make it for various reasons, and the wife of one of those guys always sends along a batch of freshly baked cookies for the poker players to snack on in between hands. When I found out the morning of the reunion, I quickly offered to donate baked goods to the cause, but I nearly regretted that…
Because these Healthy Carrot Cake Protein Muffins were the only things left from my baking that week, and I wanted to keep them all for myself! They truly taste like that classic dessert for breakfast—sweet, tender, and full of cozy spices—but they’re incredibly healthy with no butter, refined flour or sugar and packed with nearly 10g of protein!
The guys ended up with this gingerbread and these oatmeal cookies that I thawed from the freezer instead…
Since it’s impossible to have carrot cake without the veggies, you’ll need 1 cup of freshly grated carrots for these muffins. Don’t substitute the store-bought packages of pre-shredded carrots! Those are thicker and drier, so they won’t soften enough while baking. Freshly grated carrots are still really juicy, and they do soften and keep the muffins tender. You’ll also add in a generous sprinkling of cinnamon and nutmeg, two of the coziest spices, for that classic carrot cake flavor.
When baking with protein powder, it’s incredibly important to remember that all types and brands of protein powder behave differently in baking recipes. This recipe was designed for whey-based protein powders, specifically this vanilla protein powder from Jamie Eason’s Lean Body for Her line. While I don’t generally like the taste of whey, I love this protein powder! It has a sweet vanilla flavor and virtually no funky whey tastes. I use it in all of my protein muffin and protein cookie recipes!
If you decide to substitute a different whey-based protein powder, you’ll want to measure based on the size and weight of your brand’s scoop, rather than the weight of the Lean Body for Her scoop. However, I cannot guarantee that the recipe will turn out with the exact same taste and texture. Do not substitute plant-based protein powders scoop-for-scoop. Plant-based protein powders are much more absorbent than whey-based ones, and that would make your muffins incredibly dry and crumbly.
To keep these muffins low-carb, you’ll use coconut flour. Coconut flour is about three times as absorbent as regular flour, which means that any extra will make your muffins really dry instead of moist and tender, so it’s incredibly important to measure the coconut flour correctly using either the spoon-and-level method or a kitchen scale. I highly recommend the latter! This is the inexpensive one that I own, and I use it for making every recipe that appears on my blog because it ensures my baked goods turn out with the perfect taste and texture every time.
Here’s my secret trick to getting those tall, nicely domed muffin tops… You’ll start baking the muffins at a really high temperature—yes, crank it up to 425°F!—for the first few minutes. Then, without opening the oven door, lower the temperature back to 350°F for the remainder of the time.
This high heat quickly activates the baking powder, which creates an internal burst of steam (aka air bubbles!) that forces the muffins to rise much faster and keeps them nice and tall. Trust me, it works like a charm! (I was a chemist before a baking blogger, so I love foodie science like this!)
Now who wants carrot cake for breakfast?? And when you bake these, remember to snap a picture and share it with me on Instagram using #amyshealthybaking—I can’t wait to see your muffins!
| Healthy Carrot Cake Protein Muffins | | Print |
- ½ cup + 2 tbsp (56g) coconut flour (measured like this… and I love Bob’s Red Mill!)
- 2 scoops (84g) Lean Body for Her vanilla whey protein powder
- 1 ½ tsp baking powder
- 1 ½ tsp ground cinnamon
- ¼ tsp ground nutmeg
- ¼ tsp salt
- 1 tbsp (14g) coconut oil or unsalted butter, melted and cooled slightly
- 2 large egg whites, room temperature
- 1 tsp vanilla extract
- ½ cup (120g) plain nonfat Greek yogurt
- 1 tbsp (15mL) pure maple syrup
- ½ tsp liquid stevia
- ½ cup + 2 tbsp (150mL) unsweetened cashew milk
- 1 cup (90g) freshly grated carrots (peeled first!)
- Preheat the oven to 425°F, and lightly coat 8 standard-sized muffin cups with nonstick cooking spray.
- Whisk together the coconut flour, protein powder, baking powder, cinnamon, nutmeg, and salt in a medium bowl. In a separate bowl, whisk together the coconut oil, egg, and vanilla. Stir in the Greek yogurt until no large lumps remain. Stir in the maple syrup and liquid stevia. Alternate between adding the coconut flour mixture and milk, beginning and ending with the coconut flour mixture, and stirring just until incorporated. (For best results, add the coconut flour mixture in 3 equal parts.) Let the batter rest for 10 minutes. Gently fold in the carrots.
- Divide the batter between the prepared muffin cups. Bake at 425°F for 8 minutes. Without opening the oven door, reduce the oven temperature to 350°F, and continue baking for an additional 19-22 minutes, or until the tops feel firm to the touch and a toothpick inserted into the center comes out clean. Cool in the muffin cups for 5 minutes before carefully transferring to a wire rack.
Honey or agave may be substituted for the maple syrup.
An additional 3 tablespoons of maple syrup may be substituted for the liquid stevia. Decrease the milk to ½ cup if using this substitution. However, I highly recommend using the liquid stevia because it keeps these muffins low-carb and lower in calories. (And you’ll use it in all of these recipes of mine, too!) I buy mine online here because that's the best price I've found.
Any milk (cow, soy, almond, etc.) may be used in place of the cashew milk.
Do not substitute store-bought pre-shredded carrots. They’re thicker and drier, so they will not soften while baking.
These muffins freeze really nicely. To thaw quickly, place individual muffins in the microwave for 40-50 seconds on 40% power.
For more tips and answers to all other questions, including substitutions, see my Protein Powder Recipes: Tips & FAQ page.
{gluten-free, clean eating, low fat, low calorie, low carb, high protein}
View Nutrition Information + Weight Watchers Points
While my kitchen smells amazing, the muffin itself is not so amazing. Slight variation with using a different brand of whey protein, but same makeup. We ended up baking for 15 min after the temp drop and they were definitely done, possibly too done since the muffin was very dry and spongey. We will still eat them as they’re still nutrient dense, but we’re a little bummed as we were so excited by the delicious smells!!
I’m honored that you tried my recipe, Chelsea! That sounds disappointing and not like how these muffins should turn out at all. They’re some of the moistest muffins I’ve made, so I’d love to help figure out what happened with your batch!
Did you make any modifications to the recipe (including those listed in the Notes section!), other than the different protein powder? What was the exact protein powder that you used? Did you use a kitchen scale or measuring cups for measuring all of the ingredients?
Once I know your answers to all of those questions, I’ll have a better idea of the potential culprit! 🙂
I’d love to try again to get them to be like the aroma!
No changes outside of the notes (I used almond milk instead of cashew). We use a kitchen scale set to grams to match the recipe. Would it just be the length of time cooked?
Thanks for following up!
It’s my pleasure, Chelsea! I’m happy to help. 🙂 Did you use a kitchen scale for all ingredients — or only the ones listed with gram measurements?
I didn’t see the name of the exact protein powder that you used, but I could be missing that detail! And did you use 84g of that as well?
I made these will gluten free plain flour, and aquafaba, aaand a different protein powder meaning I had to add more milk, but other than that totally to this recipe and they have turned out lovely (thicker texture but still yummy), having mine with some PB on it! X
I’m so glad you enjoyed these muffins, Iman! Thanks for taking the time to let me know and share your recipe modifications too. I always love hearing what tweaks work! 🙂 (And I think your idea of putting PB on these muffins sounds incredible — yum!!)
Im making it right now and its watery what should i do
Can I use whole eggs instead of egg whites?
Yes! If you’d like to use whole eggs, then use 2 whole eggs AND reduce the milk by 1 tablespoon to compensate for the added volume from the yolks.
I’m so sorry I’m just now responding too. I had some family things I needed to take care of, but if you do end up making these muffins, I’d love to hear what you think of them Mary!
Hi! I was wondering, could I use xylitol instead of maple syrup and liquid stevia? Thanks!
I really appreciate your interest in my recipe, James! I haven’t worked with xylitol very much, so I’m not personally sure and don’t want to lead you astray. If you do end up making these muffins, I’d love to hear what you think of them!
For sure, I plan on making them this upcoming Monday so I’ll let you know 🙂 carrot cake is one of my Favs but despite loving to bake I’ve never been able to nail down carrot or something as simple as brownies. I always mess them up.
I have faith in you, James! I’m really looking forward to hearing what you think of these. 🙂 Also, if it’s any help, I have some other carrot cake recipes that are sugar-free! They’re not made with protein powder or higher protein like these muffins, but it sounds like recipes with fewer calories from sweeteners might be of interest? If that’s true, then here are some of those other recipes — just in case!
• Carrot Cake Oatmeal Muffins
• Carrot Cake Mini Muffins
• One-Bowl Carrot Cake Bars
• Mini Carrot Cake Cupcakes
• Carrot Bundt Cake
• Carrot Pound Cake
oh I’ll def let you know 😉
as for the other recipes I’ll definitely take a look, I only use protein powder and denser fiber ingredients for breakfast type recipes. for deserts I usually use xylitol or coconut milk instead of heavy cream as I’m trying to stay healthy. thank you so much for the recipes though 🙂 def can’t wait to test out your master pieces 😉
Completely understand, James! That’s so awesome that you know what works for your taste buds and dietary needs. 🙂 Can’t wait to hear about the results of your next baking session!