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 the 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!
UPDATE: Unfortunately, this exact protein powder is no longer sold in stores. However, this protein powder, this protein powder, and this protein powder are all really similar!
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 (see Notes!)
- 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.
IMPORTANT PROTEIN POWDER NOTES – READ BEFORE BEGINNING: This recipe was specifically designed for Jamie Eason's Lean Body for Her vanilla whey protein powder. Unfortunately, it's no longer sold in stores. However, this protein powder, this protein powder, and this protein powder are all really similar.
Most protein powders behave differently in baking recipes, especially when it comes to absorbing moisture. If you substitute a different whey-based protein powder for the one I used (or the similar options above), measure by the grams per scoop of your particular protein powder. You may need to add more protein powder if the batter is too wet OR more milk if the batter is too dry.
Do not substitute plant-based protein powder; it tends to be much more absorbent and will most likely result in dry, crumbly muffins.
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
Thanks much. I made these today and they are very tasty. I would probably add just a tinge more liquid and maybe next time try substituting some of the liquid with pureed baby food carrots to help retain more moister. Hubby likes them. Tasty with plain Greek Yogurt.
I’m so glad you and your husband enjoyed the muffins Wendy! 🙂
I just finished up my muffins and they are spectacular! I omitted a few things and subbed a few things. I did a maple pecan spice muffin, so lots of maple extract. Then I added allspice and ginger, 1/4 mammoth pecans (before crushing), subbed the yogurt for sour cream, and only added 1 single packet of truvia sugar sub. They are exquisite! Now I need to find a low carb icing for their tops! I’ll definitely be using this recipe for other muffin prototypes. I also got about a dozen regular sized muffins with my altered recipe (i weighed all the ingredients even). Score!!!
I’m so glad you enjoyed the muffins, and thanks for sharing your recipe modifications! I always love hearing what else works. 🙂
I just baked them and they turned out so good!!!! I love all your recipes and so does my husband! I like the way you explain how to substitute ingredients and your detailed explanations! Please keep your beautiful healthy yummy work!!!
You’re such a sweetheart Karin — I’m truly touched!! That means a lot to me that you and your husband are enjoying my recipes. Thank you so much for taking the time to tell me! 🙂 I can’t wait to hear what you try next!
I love this recipe and love the protein content too!. Makes a good post snake for me. I have found baking with whey is great and keep protein plant-based around as well. It tends to not make things so rubbery. So if you are looking to substitute Protein out, look at ADDING PLANT BASED. I Generally use UNFLAVORED kind. It is really good as a thickener for soup or Unflavored whey in with your oatmeal. I am really looking forward to playing with this recipe and let you know what happens. Also – Look at FLAX/CHIA Meal – to two table spoon of water. You can make a flax egg if you don’t want the egg too!
Thanks for your kind words Laura! I’d love to hear what you think if you try these muffins. 🙂
Thanks for your great recipes. I’m always trying to find easy ways to get more protein into my daughter’s diet so these muffins caught my attention. I made a batch last night and they tasted great, but were a little dry. I followed the recipe exactly and measured the dry ingredients by weight. I’m wondering if a little more fat would help? I’d appreciate any suggestions as to what I might have done wrong. Thanks!
I really appreciate your interest in my recipe Tracy! Did you happen to substitute another protein powder? Every protein powder absorbs liquids differently, so if you used another protein powder (especially if it was plant-based, rather than whey-based!), that would be the most likely reason your muffins were dry. 🙂
Saw this recipe on instagram.. https://www.instagram.com/p/BRLxMFugG_2/ im happy i found the actual source as i wasnt sure about some of the substitutions. Going to make now.
I can’t wait to hear what you think of these muffins! 🙂
Can’t wait to try these! I love carrot muffins but they aren’t very good for you when store bought. I was looking for something with protein powered to be able to add to my Macros diet. Have you ever used Naked Whey in your baking? That is the baking protein powered I have. Also think I’ll add some nuts 🙂 thank you so much for the recipe!
I really appreciate your interest in my recipe Denise! I haven’t used Naked Whey before in baking. If you’re concerned about whether it’ll work, please review my Protein Powder FAQ Page that’s linked to in the Notes section of the recipe. 🙂 I can’t wait to hear what you think of these muffins!
Hi Amy,
I was wondering if I could substitute the maple syrup with extra stevia and milk? Would 1/8 tsp of stevia and 1 tbsp of milk extra replace the maple syrup?
Also, I cannot have dairy protein powder because of lactose problems, anything dairy I have is lactose free. All I can use is plant based protein powder, does this mean I will ultimately scrap these muffins? The protein powder I use is the vega essentials shake powder in vanilla.
I would love to have your intake/opinion on this.
Thank you!
I really appreciate your interest in my recipe Sylvie! Are you lactose intolerant, by chance? I don’t recommend using plant-based protein powder in this recipe, but if you’re lactose intolerant, we may be able to find a solution that works so you can still try these muffins. 🙂
Hi Amy,
Yes, I am lactose intolerant and can have zero sugar (no honey, agave syrup, maple syrup, etc.) I was wondering how I could replace the maple syrup in this recipe and I can’t have whey protein powder because of the lactose intolerance. But I need to eat a high protein diet and I love carrot muffins (they’re my favorite). Can you help?
If you’re lactose intolerant, it’s still possible to use whey protein powder! As long as it’s whey isolate, there shouldn’t be any lactose. Whey isolate = solely protein, lactose = sugar. If you’re still concerned, then I recommend trying lactase pills! My brother is severely lactose intolerant, but as long as he takes a lactase pill right before eating, he’s able to eat anything with dairy — milk, yogurt, cheese, ice cream, you name it! 🙂 There wouldn’t be a point in trying to address your second question about sugar until we addressed the protein powder issue, which is why I asked about lactose intolerance. You can substitute an additional ¼ teaspoon vanilla creme stevia + 1 additional tablespoon of milk for the maple syrup. So use whey protein powder and that maple syrup sub, and you should be good to go!
I was surprised at how horrible these turned out. Maybe I am just not a fan of using that much coconut flour in a recipe, but what I have on my hands is a huge mess of crumbling tasteless “muffins”. I did not use your brand of whey protein powder and I did not have vanilla crème stevia (used vanilla for that flavor)…but could that have possibly made such a difference? My kids and husband are refusing to touch these…no idea how I am going to get rid of them. I envision throwing them into a smoothie (I hate wasting food with a passion!). Ugh. Disappointed.
Oh my goodness, YES! Omitting the vanilla creme stevia makes a HUGE difference, as does substituting a different protein powder. What exact protein powder did you use? Is it a plant-based protein powder, rather than a whey-based protein powder? I highly recommend reading over my Protein Powder FAQ in the Notes section of the recipe as well — that should be very helpful to you! We’ll get this sorted out April! 🙂
Tbese tasted fine, maybe I should have added more vanilla (creme stevia is nowhere to be found here) but they were dry. Desert dry. Maybe less time in the oven? Maybe if I used zucchini instead of carrots?
I really appreciate your interest in my recipe Kat! What protein powder did you use? (The exact brand and name, if you have it!) Was it plant-based, by chance?
Sanavita whey protein. I know the plant based variety is ‘thirsty’ from experience, so I didn’t use that. Maybe the coconut flour variety? (sukrin) Could I try them with chickpea flour? It seems similar.
I tried researching Sanavita’s whey protein powders, but they have a wide variety of flavors… What’s the weight of your protein powder in grams per scoop? Did you measure by weight (ie the grams that I provided) or by scoop? I always use Bob’s Red Mill coconut flour, so I don’t have any experience with Sukrin’s product. Let’s make sure we’re on the same page about the exact Sanavita product and how much protein powder you used before we try substituting flours! 🙂