Healthy Carrot Cake Muffins (High Protein & Gluten-Free)

If you love carrot cake but don’t love the sugar crash that usually comes with it, these healthy carrot cake muffins are going to be your new obsession. They’re soft, super moist, perfectly sweet, and have some protein - honestly, they taste like full-sugar carrot cake and I love them!

I made these two ways:

1. With a creamy filling baked into the center

This version feels like a mini carrot cake cupcake - you add a small dollop of the greek yogurt / cream cheese mixture inside the batter before baking.
Bake time: 15–18 minutes at 350°F.

2. Without the filling

Still so delicious, just more of a classic carrot cake muffin!
Bake time: 12–14 minutes at 350°F.

Both versions come out soft, cozy, and perfect for breakfast w a side of greek yogurt, snacks, or meal prep. :)

The filled version makes about 16 muffins, and the classic version makes about 12.

Ingredients

Muffins

• 3 ripe bananas (mashed)

• 2 eggs

• ¾ cup Greek yogurt

• ½ cup maple syrup

• 1 tsp vanilla extract

• 2 cups oat flour

• 1 scoop vanilla whey isolate (I used ATP Labs)

• 2 tsp baking powder

• 1 tsp baking soda

• Dash of cinnamon

• Pinch of salt

• 1 cup shredded carrots, pressed dry with paper towel

• ¼ cup chopped walnuts

Healthier Frosting / Filling

• ⅓ cup Greek yogurt

• 2 tbsp plain cream cheese

• 2 tbsp maple syrup

• 1 tsp vanilla extract

• Dash of cinnamon

Instructions

1. Preheat your oven to 350°F and line a muffin tray.

2. Mix the wet ingredients in a large bowl:
   mashed bananas, eggs, Greek yogurt, maple syrup, and vanilla.

3. Mix the dry ingredients in a second bowl or just add directly in the wet ingredients!
   oat flour, protein powder, baking powder, baking soda, cinnamon, and salt.

4. Combine the wet and dry until a thick batter forms but don’t over mix!

5. Fold in the shredded carrots and walnuts.

6. For classic muffins:

   • Fill each muffin cup about ¾ full.

   • Bake 12–14 minutes.

7. For filled muffins:

   • Whisk together the frosting ingredients until smooth.

   • Add 1–2 tablespoons of batter to the bottom of each muffin cup.

   • Spoon a small dollop of the frosting mixture into the center.

   • Top with more batter.

   • Bake 15–18 minutes.

8. Let cool before removing - they’re super soft when warm!

Substitutions

• Protein powder: Use any whey isolate. Vegan protein works but may require 1–2 tbsp more milk.

• Sweetener: Replace maple syrup with honey or agave.

• Greek yogurt: Dairy-free yogurt works perfectly too :)

• Cream cheese: Sub dairy-free cream cheese for a lactose-free or coconut option.

• Add-ins: Raisins, pecans, or shredded coconut are all delicious!

Macros (approximate)

WITHOUT filling (~12 muffins total)

Per muffin:

• Calories: 170 cal

• Protein: 8g

• Carbs: 24g

• Fat: 4g

• Fiber: 3g

WITH filling (~16 muffins total)

Per muffin:

• Calories: 140 cal

• Protein: 7g

• Carbs: 20g

• Fat: 4g

• Fiber: 2g