Banana Carrot Muffins with Walnuts (Vegan & Healthy!)

These Banana Carrot Muffins with Walnuts are packed with nutrient-dense bananas, carrots, whole grains, and walnuts, making for the perfect fuss-free breakfast, snack, or dessert! Lightly sweetened with brown sugar and flavored with cinnamon, nutmeg, and ginger, they’re a great way to enjoy the comforting flavors of banana bread and carrot cake in a healthier bite. 

Vegan banana and carrot muffins with walnuts

We’ve all been there — the bananas on your counter are getting spottier and darker by the day, but you want to make something a little more nutritious than traditional banana bread. I love baking, but I usually want something more balanced than your traditional sugar-laden muffin in the mornings. 

That’s why I created these muffins — packed with fruits, vegetables, whole grains, antioxidants, and anti-inflammatory omega-3 fats, they’re a nutritious way to use up your aging bananas and leftover carrots. 

What makes these banana and carrot muffins more nutrient-dense? 

  • Whole grain flour: I used white whole wheat flour in this recipe for its higher vitamin, mineral, and dietary fiber content. All-purpose flour has these nutrients stripped away during processing. Not a fan of whole wheat flour? White whole wheat flour is made from a type of wheat that is milder in flavor. 
  • Fruits & vegetables: The bananas, carrots, and applesauce add a boost of antioxidants, vitamins, and dietary fiber to these muffins.
  • Low in oil: Most muffin recipes contain a lot of oil for the lighter, fluffier texture they provide. I kept a small amount of oil to help with the texture but replaced the rest with applesauce for additional moisture with fewer calories.
  • Omega-3 fats: Walnuts and canola oil add a boost of anti-inflammatory omega-3 fats to support heart and brain health.
  • Lightly sweetened: Because these muffins contain natural sugars from bananas, carrots, and applesauce, they require less added sugar than regular muffins.
  • Low in saturated fat: Because these muffins are dairy-free, egg-free, and coconut oil-free, they contain zero saturated fat. 

Not too interested in the extra health benefits? You’re in luck because these muffins are also just plain delicious! They have the perfect amount of sweetness without being overly sweet, and they’re packed with flavor thanks to the addition of cinnamon, nutmeg, and ginger.

They’re also super light and fluffy, which is hard to come by with whole wheat muffins!

Ingredients

  • Bananas – One of our star ingredients! Overripe bananas add a boost of sweetness and a slightly denser texture to baked goods. 
  • White whole wheat flour – This flour isn’t bleached — it’s made from white whole wheat grains that are much milder in flavor than your typical whole wheat flour. It’s great for baking!
  • Baking soda & baking powder – Helps the muffins rise and are especially important for egg-free muffin recipes.
  • Non-dairy milk – I used unsweetened soy milk since I always have it in my fridge, but you can use any unsweetened non-dairy milk.
  • Canola oil – Helps keep the muffins soft and adds some anti-inflammatory omega-3 fatty acids.
  • Applesauce – Adds moisture and allows us to use less oil in the recipe.
  • Organic brown sugar – Adds a light touch of sweetness and a hint of molasses flavor.
  • Cinnamon, nutmeg, & ginger – These spices add a bit of warmth and needed flavor.
  • Salt
  • Vanilla extract
  • Shredded carrots – Our other star ingredient! Carrots add a small amount of natural sweetness, color, and nutrition to these muffins.
  • Walnuts – Chopped walnuts add a pleasant crunch and boost of omega-3 fats to these muffins, boosting their nutrient density and satiating properties.
Banana carrot muffin cut in half

How to Make Banana Carrot Muffins with Walnuts

Preheat the oven to 350 degrees Fahrenheit and line your muffin tins with muffin liners. If you don’t have liners, spray the muffin tins with cooking spray.

We’re going to use the “muffin method”, which involves mixing the dry and wet ingredients separately before mixing them until just combined. This ensures a soft texture. 

In a large mixing bowl, whisk the dry ingredients (flour, baking soda, baking powder, cinnamon, nutmeg, ginger, and salt) together.

In a second, smaller mixing bowl, whisk the mashed banana, non-dairy milk, canola oil, applesauce, brown sugar, and vanilla extract together.

Add the wet mixture to the dry ingredients, using a rubber spatula to stir gently until mostly combined. You should still have a small amount of dry flour in the bowl. DO NOT overmix the muffins as this can cause them to become tough and rubbery.

Muffin batter with small amount of dry flour not yet mixed in

Add your shredded carrots and chopped walnuts and gently fold them in until all the dry flour is absorbed.

Muffin batter completely mixed

Use a small ladle or large spoon to fill each muffin cup almost to the top. You should get about 13 to 14 muffins.

Bake for 20-23 minutes or until a toothpick comes out clean when inserted in the middle of a muffin. Allow to cool for at least 30 minutes. This is important as the muffins need extra time to set. If you eat them right away, the banana will be too fudgy and the muffins will seem undercooked. 

Nutrition & Health Benefits

  • Bananas get a bad rap for being a high-carb fruit, but they’re incredibly nutritious. They’re a great source of soluble fiber and potassium, folate, and antioxidants
  • Carrots are excellent sources of dietary fiber and beta-carotene, a carotenoid used by the body to produce vitamin A and support healthy vision. And fortunately, they’re a vegetable that most people enjoy.
  • Using whole grain flour in place of refined flour means you get all the gut-friendly dietary fiber, B vitamins, minerals, and antioxidants found in whole grains.
  • These muffins are rich in anti-inflammatory, heart-healthy omega-3 fats thanks to the use of walnuts and canola oil. One muffin contains more than half the recommended 1.1 grams of ALA omega-3s a day for women and almost half of the amount for men. 
  • Using applesauce to replace some of the oil helps keep the calories a bit lower while adding more fruit and retaining moisture.

Recipe card

Vegan banana and carrot muffins on a marble countertop

Banana Carrot Muffins with Walnuts (Vegan & Healthy!)

Nutrient-dense muffins packed with bananas, carrots, whole grains, and walnuts with the perfect amount of sweetness.
Prep Time 15 minutes
Cook Time 23 minutes
Total Time 38 minutes
Servings 14 muffins
Calories 167 kcal

Ingredients
  

  • 2 cups white whole wheat flour
  • 1/2 tsp baking soda
  • 1.5 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1/2 tsp ground ginger
  • 3/4 tsp salt
  • 1 cup mashed overripe bananas (about 3 medium bananas)
  • 1 cup non-dairy milk unsweetened (I used soy milk)
  • 3 Tbsp canola oil (I like expeller-pressed)
  • 1/4 cup applesauce unsweetened
  • 3/4 cup organic brown sugar
  • 1 tsp vanilla extract
  • 1 cup shredded carrots
  • 1/2 cup chopped walnuts

Instructions
 

  • Preheat the oven to 350 degrees Fahrenheit and line your muffin tins with muffin liners. If you don’t have liners, spray the muffin tins with cooking spray.
  • Whisk the dry ingredients (flour, baking soda, baking powder, cinnamon, nutmeg, ginger, and salt) in a large mixing bowl.
  • In a second, smaller mixing bowl, whisk the mashed banana, non-dairy milk, canola oil, applesauce, brown sugar, and vanilla extract together.
  • Add the wet mixture to the dry ingredients, using a rubber spatula to mix them together gently until mostly combined. You should still have a small amount of dry flour in the bowl. DO NOT overmix the muffins as this can cause them to become tough and rubbery.
  • Add the shredded carrots and chopped walnuts and gently fold them in until all the dry flour is absorbed.
  • Use a small ladle or large spoon to fill each muffin cup almost to the top. You should get about 13 to 14 muffins.
  • Bake for 18-20 minutes or until a toothpick comes out clean when inserted in the middle of a muffin.
  • Allow to cool for at least 30 minutes and enjoy!

Notes

  1. You must allow the muffins to cool for 30 minutes after baking. This is important as the muffins need extra time to set. If you eat them right away, the banana will be too fudgy and the muffins will seem undercooked.
  2. Top with extra chopped walnuts, thin slices of banana, or oats if desired.
  3. Feel free to use frozen overripe bananas if that’s what you have. Just make sure to thaw and drain them completely, as frozen bananas release a lot of moisture once thawed that we don’t want in our muffins.

Nutrition Info

Per muffin: 

  • Calories: 167
  • Protein: 4g
  • Carbohydrates: 26g
    • Fiber: 3g
    • Added sugars: 8g
  • Fat: 6g
    • Saturated fat: 0.6g
    • Omega-3s: 1g
  • Sodium: 238mg

Variations & Substitutions

  • Flour – You can use all-purpose flour or regular whole wheat flour. The latter will have a stronger “whole grain” flavor than white whole wheat flour. 
  • Brown sugar – Coconut sugar will provide a similar flavor and texture. 
  • Non-dairy milk – Feel free to use any unsweetened non-dairy milk.
  • Canola oil – Sub with any neutral flavored oil, such as light olive oil or grapeseed oil. You can also use extra applesauce for an oil-free muffin.
  • Walnuts – Pecans or sliced almonds would also work well.

FAQ

Can I sub gluten-free flour?

You can try subbing gluten-free all-purpose flour meant to be used as a direct replacement for wheat flour, although I haven’t tried this myself. I do not recommend using almond flour or coconut flour to replace the wheat flour. 

Can I omit the oil?

Yes! Simply replace the oil with an extra 3 Tbsp of applesauce. Note that the texture may not be quite as fluffy.

Can I use frozen bananas?

Yes! If using frozen bananas, make sure they’re completely thawed and drained before you mash them. Frozen bananas will release a lot of water once thawed, which we don’t want in our muffins. 

Make ahead / storage / reheat tips

These overnight oats can be prepped ahead of time and kept at room temperature in an airtight container for 2-3 days. I recommend keeping them in the refrigerator if you want to store them longer than this. These muffins have more moisture than regular muffins due to the bananas and won’t keep as long on the counter.  

Once baked and cooled, these muffins can also be frozen for about a month. After this, the quality and texture will start to degrade. 

Serving Suggestions

  • Spread with a smear of peanut butter or almond butter for extra protein and healthy fats 
  • Serve with fresh fruit and tempeh bacon or a tofu scramble for a balanced breakfast or brunch
  • Enjoy on their own

Looking for other healthy breakfast options? Check out my Vegan Strawberry Cream Cheese recipe made with a secret high-protein ingredient!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Scroll to Top