Coconut Flour Carrot Muffins {GAPS legal}

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by brenda on September 8, 2011

This is my family’s new favorite muffin recipe! Enjoy!

Coconut Flour Carrot Muffins




  1. Preheat the oven to 350 degrees.
  2. Line 12 muffin cups with liners, or grease with coconut oil.
  3. Combine the eggs, coconut oil, honey and vanilla in a large bowl or in the bowl of an electric mixer.
  4. Add in the salt, baking soda and cinnamon.
  5. Sprinkle the coconut flour over the mixture and then whisk into the batter.
  6. Mix well so that there aren’t any clumps. Fold in the shredded carrots and raisins or cranberries.
  7. Use an ice cream scoop to divide the batter evenly among the prepared muffin cups.
  8. Bake for 20 minutes, or until a toothpick comes out clean. YUM!


This recipe was shared at Pennywise Platter Thursday!

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  • Tarena

    oh my! I can’t wait to try this!!!

  • Shirley @ gfe

    Oh my goodness, absolutely scrumptious! Thanks!


  • Paula A.

    Hi Brenda, those look great! I’m a bit confused about the baking soda, though. Is it GAPS legal? I didn’t think so, but I’m not sure.

  • Emily

    These are delicious!

  • Jenni

    Hi Brenda – I have two questions for you –
    1) What brand of gaps legal vanilla do you get? I buy frontier, but it does have alcohol in it.
    And 2) Where do you get your GAPS legal cranberries. My Holistic Moms group has a savers yahoo group that runs coops and we get ours through the Tierra Farms CoOp because they are sweetened with applejuice. Just wondering if there are other sources out there.
    Thanks for all you do,
    btw – I used your base muffin recipe, doubled it, and substituted 5 very ripe bananas as the flavoring. I also used less honey and less oil and they came out amazing! My son is snack child tomorrow so these kids are getting GAP legal muffins (and I bet they will LOVE them!).

  • Tarena

    Made four batches of these today! They were amazing! =) Tim loved how “juicy”/moist they were! I did add some nutmeg to the last two batches and it made me think of pumpkin muffins…we gotta make a recipe w/pumpkin too! =)
    It took 25 min in my oven with stoneware…they were perfect! =)

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  • Ellen

    These are DELICIOUS!! I made them the other night and they were polished off by our family of three in 2 days! I made them the next day and there are only 2 left! YUM!

  • Bakerfive1

    These are incredible, and esp. if you slightly undercook them, yum!!

  • Nuckelcs

    Not a huge fan, sorry. I felt they were a little lacking in flavor.

  • Anon

    Made these tonight and they were fantastic! Added raisins to just half of them and everyone loved them. Not all of us in the family are on GAPS, and the non-Gappers still thought they were yummy!

  • Cindy

    I made these in a cake pop pan today. They turned out great!! My 3 yr old loved eating the “planets.” I changed baking time to 15 min. for smaller muffins. Thanks.

  • greenmama

    I made these this morning and they were a big hit. My veggie-phobic son wasn’t a fan of the pieces of carrot that he could see, but he still liked the flavor, I might try pureeing the carrot instead of shredding it next time. Both of my other children loved them and even I enjoyed it and I am not usually a fan of carrot cake. Thank you so much for the GAPS baking recipes, they make the diet so much more enjoyable for my little ones!

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  • Kristina Torrejon

    these look great! love a good GAPS recipe!

  • Rebekah Wilhelm

    Wow. They were fantastic!

    Instead of coconut oil, I used 1/4 cup butter and 1/4 cup walnut oil; for the sweetener I combined 1/4 cup agave with 1/4 cup honey. (I also only used 1 tablespoon vanilla, and omitted the craisins.)

    Thanks so much for this delicious recipe. It’s probably the best coconut flour muffin I have ever had! Super moist and flavorful.

  • Mishaal Faheem

    Looks so good!!!!:)

  • Lindsay

    Great recipe! So delicious =)

  • Kristinfriesen

    These were really good, very moist (perhaps even a little too oily) and not gritty at all like coconut flour can sometimes be. I think next time I will cut the salt and vanilla down a bit, those two flavors were just a touch too strong for my liking. Great recipe though, thanks!

  • Nayajaya79

    Question: could i substitute shredded apples for the carrots? we have sooo many apples! do y have other apple recipes? I love your site! use it all the time! thank u!

  • Cunwin

    My daughter can’t eat eggs or any nuts but walnuts. I’m really struggling with different GAPS friendly lunches. Have you ever tried the coconut flour based recipes using flax eggs?

  • Madge

    Can you skip the baking soda? I though baking soda wasn’t allowed on GAPS?

  • Jnjglick

    My family LOVES this recipe. Our 1 year old quivers whenhe sees. Them coming. :)

  • Sonia Caroline Shapiro

    Anybody try this without the honey or the carrots? I really do need to have the honey raw and carrots aren’t okay. Shredded apple?

  • Carol Lovett

    I love carrot muffins!

  • Wendy Bott

    Baking Soda is alkaline, so it should be legal. :)

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  • Lynn Craig

    Thanks for the recipe! My daughter made these for a friend’s birthday and they were a big hit. She halved the amount of honey and they came out fine for our lowered sweet tooth.

  • Sarah

    These look great, but how many muffins does the recipe make?

  • Retired53

    Just made these. They are terrific!! I love them. Probally would use a little honey and oil next time. Can substitute apples I imagine.

  • Frith

    Been on GAPS for two months and was simply craving a baked muffin. Your recipe was utterly delicious! I made it with alcohol-free vanilla essence. Sounds silly to say but my first muffin in two months, eaten with a bit of cream was sheer bliss!

  • Tanya

    I adore this recipe! It’s one of my favourite paleo muffin recipes of all time. My first batch I made with maple syrup instead of honey, and with coconut oil (as specified) and it was slightly oily (still delish though!). For my second batch I did half coconut oil, half butter, and half honey and half maple syrup, and they were perfection.

  • Jenny

    Mine TOTALLY didn’t rise, and I followed the recipe EXACTLY. What could I have done wrong??

  • Anna

    I was looking for a substitute for real carrot cake, but I did not like this recipe. Too soggy. Too much carrots and eggs. It tasted like a carrot flavored omelet. And I baked it extra time, but still it was soggy. The taste made me feel sick. I followed the recipe exactly plus added walnuts. I do not know what went wrong.

  • Sandy

    made this this morning and made some modifications- 5 eggs not six, no honey but a ripe banana instead, 1 teaspoon vanilla instead of 2 tablespoons. 14 c. butter & 1/4 c. coconut oil, they taste good to me!

  • Jenny

    So the first time I made these, they didn’t rise and looked pretty horrid. The flavour was ok, though.
    I found out that I had been under-,mixing my ingredients which is why they turned out so flat.
    This time around I mixed the crud outta the eggs/oil etc, then again after slowly adding the flour, in my kitchenaid.
    This time around, nice and fluffy! *phew!*

  • SoCalGT

    Baking soda or any rising agents are not legal on GAPS. My guess is because it lowers stomach acid. GAPS tries to increase stomach acid for better digestion.

  • Jessica

    I could eat this batter all day. I’ve tried LOTS of recipes in the last 8 months, but I think these are the best coconut flour muffins I’ve made. I’m making them again right now :)

  • Kristi

    I just pulled these out of the oven and I must say, THEY ARE PERFECT!!! Followed directions as written. 350 for exactly 20 minutes. I did not use berries or raisins. I did add 1/4 tsp nutmeg and 1tbsp fresh grated ginger. My eggs, honey, ginger, vanilla, and carrots were organic, the carrots pulled from the ground only 2 days ago. The raw honey was cold pressed so I warmed it up. The muffins are fluffy, flavorful, and simply fantastic. Side note: I am not a baker. I never bake muffins, cake, or bread from scratch. (Bought a muffin tin only hours ago) First attempt – success!! Thanks!

  • Tip

    This is the BEST GAPS/Paleo muffin I’ve ever tasted anywhere! I’ve been making this for over 2 years. Even my husband and mothers who are not on GAPS love them. They consistently come out PERFECT. Every time.

    Some tips:
    1. I put all the wet ingredients in my Blendtec blender and use the sauce/dip function, then add the dry ingredients, and choose the sauce/dip function again.
    2. Pour the batter into a big bowl. Then add grated carrot and raisins and mix by hand.
    3. Use only fresh eggs (highly recommend pastured eggs from a farmers
    market) – I used commercial cage eggs from a supermarket once and they
    came out not as firm.
    4. Use honey and coconut oil. Don’t replace
    them with sugar and other vegetable oil. Yes I’ve tried that once and it
    came out weird.

    Brenda, I cannot thank you enough for the recipe. Big hugs to you from Australia :)

  • Tip

    I also use half the recommended honey and it’s still nice and sweet :)

  • Raia Torn

    Just made these and they were delicious! I added a couple extra tablespoons of coconut flour ’cause the batter looked a little too watery for my taste. :) It made enough for 12 muffins and a 9×9 inch dish of coffee cake! My kids were pretty happy. ;) Thanks!

  • Heather

    By far one of the best coconut flour muffins I’ve ever made. It’s my favorite at the moment!

  • Julie

    Are you sure it’s supposed to be 2 TABLESPOONS of vanilla extract, and not two teaspoons?

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  • Erin

    How would this work as a cake? We love them as muffins and I wanted to use this for my my son’s first birthday cake. How long would I add to the baking time if I baked it in a round cake pan?

  • Brenda

    Nayajaya, sure! I’m sure it would be yummy! :)

  • Brenda

    I love this comment. Thank you! <3 Great tips, by the way.

  • Brenda

    Erin, I have made this as a cake before, but I don’t have the instructions written down anywhere. Boo! I would guess, it would be similar to this cake:, which is 350 degrees for 30-45 minutes. I hope this helps!

  • Brenda

    Julie, yes! 2 tablespoons. :) You can reduce it if you like.

  • Brenda

    Thank you Heather! :)

  • Brenda

    Baking soda is GAPS legal. :) Baking powder is not. I wrote a post about it here:

  • Spencer

    I’ve made lots of coconut flour muffins and these were by far the best thus far :) I didn’t have any raisins or cranberries, so I add coconut flakes instead. Everything turned out great. Next time I’ĺl add some walnuts :) Thanks for the recipe.

  • Priscilla Simon Shaw

    I thought baking soda is Not recommended for those who are prone to constipation? My daughter was on gaps a year… Had one item with a small amount of baking soda and put us back worse than before gaps (we struggle with getting to stimulate stomach acid but she had been doing amazingly well until we introduced the baking soda :( ) I just thought Id share since for us it was very individual. That being said. Would this work without the baking soda? Thanks for sharing!

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