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1 banana carrot muffin with bananas and carrots in the background

Healthy Banana Carrot Muffins (gluten free, vegan, paleo, AIP)

Super easy to make and delicious banana carrot muffins.
5 from 3 votes
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Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Course Dessert
Cuisine American
Servings 8 muffins
Calories 245 kcal


Muffin pan


  • 240 grams mashed ripe banana (about 2 large bananas)
  • 150 grams grated carrots (about 2 medium carrots)
  • 150 grams tigernut flour (or almond flour if you are not on AIP nor nut free)
  • 50 grams arrowroot or tapioca starch (see notes below for other substitution options)
  • 2 Tablespoons maple syrup (see notes below to make no sugar muffins)
  • 60 millilitres extra virgin olive oil (or coconut oil)
  • 1 Tablespoon lemon juice (or apple cider vinegar)
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon


  • Preheat oven to 360° F (180° C)
  • Peel the bananas, break them into pieces and place them in a bowl and mash them with a fork. Add the maple syrup, olive oil, lemon juice (or ACV) and vanilla extract and mix until well combined. If you want, you can use a small blender for this step.
  • In a separate bowl, combine all the dry ingredients (flour, arrowroot, baking soda and cinnamon). Stir.
  • Add the dry ingredients to the wet ingredients and mix with a spoon until well combined. Add the grated carrots and stir again.
  • Line or lightly oil a muffin pan. Fill each muffin cup with batter, you should get about 8-9 muffins depending on your pan.
  • Bake for about 20-25 minutes. To make sure that they are cooked, insert a thin bladed knife into the centre of one of the muffins. The knife should come out clean. Wait for the muffins to cool down before removing from the pan. And voilà!
    Bon appétit !


  1. Although I spend quite a lot of time converting all my recipes to cups (yes, manually, in my kitchen!) I highly recommend using a scale and measuring for weight rather than using cups. The reason for this is, apart from the whole debate on accuracy, the density of certain gluten free flours and starches differ a lot from one brand to another. Also keep in mind that all cups are not the same size all around the world which makes another good reason to use a scale so you won’t get this issue.
  2. Arrowroot substitutions: If you are not on AIP nor Paleo diets you can use potato starch or corn starch instead of arrowroot.
  3. No sugar muffins: If you want to omit the maple syrup you can replace it with the same amount of oil or coconut milk.
  4. Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.

Nutrition facts per serving

Calories: 245kcalCarbohydrates: 22gProtein: 5gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 153mgPotassium: 183mgFiber: 4gSugar: 8gVitamin A: 3152IUVitamin C: 4mgCalcium: 58mgIron: 1mg
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