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Mia Rigden's High Fiber Carrot Apple Snack Muffins

The Cabinet — 02.15.23
by Mia Rigden

Sometimes you just need a muffin, but most baked goods are full of sugar and gluten, and not incredibly nutrient-dense. These Carrot-Apple Snack Muffins are sweetened only with a banana and dried apple slices, and they are the perfect afternoon or morning treat alongside a cup of tea. I’m always looking for easy and delicious ways to incorporate more fiber into my meals. Ideally we would get between 25 and 50 grams of fiber per day, but the average American consumes just 15 grams. These delicious muffins have around 5 grams each — an excellent high-fiber snack that will keep you full, promote healthy digestion, help remove toxins, and keep blood sugar levels stable.


Makes 10-12 muffins 

1 ripe banana
2 large eggs
1 heaping cup grated carrots
2 cups almond flour
1/2 cup shredded coconut flakes
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon sea salt
1/2 cup walnuts, roughly chopped
1/2 cup dried apples, roughly chopped about the same size of the walnuts

1. Preheat the oven to 350°F and line a muffin tin with liners.

2. In a medium bowl, mash the banana, then whisk in the eggs until creamy. Stir in the grated carrots.

3. In a separate bowl, whisk together the almond flour, coconut flakes, baking soda, baking powder, cinnamon, ginger, and salt.

4. Use a spatula to fold the dry ingredients into the wet, and continue to mix until fully incorporated. Mix in the walnuts and dried apples.

5. Evenly distribute the muffin batter in the muffin tin, and bake for 22 to 25 minutes, or until a toothpick comes out clean.

6. Store in an airtight container in the refrigerator for up to 5 days. 

Reprinted with permission of Simon & Schuster Element, an imprint of Simon & Schuster Inc.

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