Apple-Carrot Muffins with Chai Spice (Gluten-Free, Protein & Fibre-Rich)

These apple-carrot muffins are moist, warmly spiced, and naturally nourishing — perfect as a healthy breakfast, higher-protein snack, or fibre-rich treat with afternoon tea. The chai-inspired spice blend makes your kitchen smell divine while adding powerful health benefits.

Why These Healthy Muffins Are Extra Good for You

• Apples – High in fibre and natural sweetness, they support digestion and help balance blood sugar. Keeping the skin on adds antioxidants and extra fibre.

• Carrots – Rich in beta-carotene, converted into vitamin A for healthy eyes, skin, and immune support.

• Cinnamon – Known to help regulate blood sugar while adding warm, comforting flavour.

• Ginger – Supports digestion, reduces inflammation, and brings a gentle spicy kick.

• Cloves – Packed with antioxidants and antibacterial compounds, enhancing both flavour and health.

• Cardamom – Aids digestion, may help lower blood pressure, and adds a fragrant citrusy aroma.

• Psyllium Husk – A soluble fibre that supports gut health, improves digestion, and helps you feel full longer.

• Chia Seeds – Tiny but mighty, rich in omega-3s, protein, and fibre for steady energy and satiety.

• Almond, Oat & Coconut Flours – A gluten-free flour mix that adds protein, healthy fats, and fibre while keeping the muffins moist and satisfying.

Learn more about the importance of fibre for good health here.

Apple-Carrot Muffins with Chai Spice (Gluten-Free, Protein & Fibre-Rich)

Ingredients

Dry Ingredients

• ¾ cup almond flour

• ½ cup gluten-free oat flour (blend rolled oats or use ready-milled)

• ¼ cup coconut flour

• 1 tsp baking powder

• 1 tsp baking soda

• ¼ tsp salt

• ¾ tsp ground cinnamon

• ½ tsp ground ginger

• ½ tsp ground cloves

• ½ tsp ground cardamom

• 1 tbsp psyllium husk

• 1 tbsp chia seeds

Wet Ingredients

• 1 cup plain Greek yogurt

• 3 tbsp melted coconut oil

• ¼ cup maple syrup

• 1 tbsp apple cider vinegar

• 2 eggs

• ¼ cup milk (cow’s or plant-based)

• 2 cups chopped apple (skin on for fibre)

• 1 cup grated carrot (peeled)

• 12 pecan halves (optional topping, one per muffin)

Instructions

1. Preheat oven to 175°C (350°F). Line a muffin pan with papers and lightly grease with coconut oil, or use silicone muffin cups.

2. In a large bowl, whisk together the dry ingredients.

3. In another bowl, combine the wet ingredients (except apples and carrots) and whisk until smooth.

4. Stir the dry mixture into the wet mixture until combined. Fold in apples and carrots.

5. Scoop the batter into muffin cups. Top each with a pecan half if desired.

6. Bake for 25–30 minutes, until a toothpick inserted in the center comes out clean.

7. Let cool completely before serving.

Nutrition Benefits (per muffin, approx.)

• Calories: ~156 kcal

• Protein: ~5.8 g

• Fibre: ~3.4 g

• Carbohydrates: ~14.4 g

• Fat: ~8.9 g

These muffins are more balanced than standard store-bought muffins, with higher protein and fibre for steady energy and blood sugar support.

Learn more about the role of protein in our bodies here.

Tips & Variations

• Swap pecans for walnuts or pumpkin seeds.

• For extra protein, stir in a tablespoon of plain unflavoured protein powder (whey protein or plant protein).

• These muffins also freeze well — make a batch and save for busy mornings.

For more healthy muffin recipes in my blog click here.