Zucchini Carrot Muffins

Zucchini Carrot Muffins are a healthy way to enjoy your morning muffin packed with veggies, whole grains, and without any added refined sugar. These muffins are just 150 calories each and taste amazing.


Healthy Carrot Zucchini Muffins that are made with whole wheat flour and oats are a healthy way to enjoy a morning muffin, plus they are packed with veggies and whole grains. A great healthy muffin option along with these Banana Quinoa Muffins and Blueberry Oatmeal Muffins.

My toddler is  currently going through a phase where she suddenly doesn't want to eat any vegetables. Overnight she has gone from a child who would happily munch on carrots or broccoli to one who straight up spits out her veggies. And while this is infuriating most of the time, it's also become a kitchen challenge to see where I can sneak in some extra veggies.

After countless attempts, some successful and many not, these zucchini and carrot muffins have come out on top. Also successful in case you are facing a similar challenge - almost any egg scrambled with very finely minced veggies and cheese, cauliflower rice mixed into brown rice, smoothies, and veggie meatballs. Althgouh I would love for her to eat straight up veggies, right now I will take anything I can get.

Zucchini Carrot muffins in a muffin tin with a fork.

These are a great grab and go option not just for breakfast but for school lunches and snacks. It's something you can feel good about since there are tons of veggies and it's free from refined sugars. They also freeze well, so don't be scared to make up a double batch.

There are a few tricks to making these muffins come out their best. First of all, I recommend draining the zucchini before you add it to the batter. The easiest way to drain the zucchini is to wrap it up in a cheesecloth or kitchen towel and squeeze away. You will be shocked at how much water will come out.

I also recommend using white whole wheat flour. While regular whole wheat flour would work, I find the white whole wheat flour has a milder flavor and is a bit more kid friendly. Lastly, feel free to add in some walnuts, chocolate chips, or even blueberries.

Lastly, these muffins use pure maple syrup as a sweetener. This is a more natural sweetener and is free of refined sugar. It also adds moisture to the recipe. You cna definitely substutute honey or brown sugar.

Can I freeze carrot zucchini muffins?

These carrot and zucchini muffins are a great option for the freezer. I love having a big batch frozen so I can pull them out for breakfast or a snack. Once you have cooked the muffins, let them cool completely. Then place them on a baking sheet and place them in the freezer for 2-3 hours until the outside of the muffin is frozen. Then you can safely add them to a freezer bag or container and they won't stick together.

When you are ready to eat, just pop them in the microwave. Wrapping them in a damp paper towel and defrosting on 50% power will keep the muffin from drying out. You can also let them defrost in the fridge overnight. These will keep for 3-4 months in the freezer.

Healthy Zucchini Carrot Muffins in a muffin tin with a cup of tea.

Tips and Tricks

  • Make sure to squeeze out the excess moisture from the zucchini before adding it to the batter. Not doing so can add a lot of extra moisture and the muffin won't turn out as well.
  • If you don't want to use maple syrup, you could also use honey or brown sugar instead.
  • Sometimes I throw some chocolate chips into the batter or chopped walnuts - both tasty options.
  • These muffins freeze well so place the extras in a freezer safe ziploc bag and just reheat in the microwave for a quick snack. They will keep well in the freezer for a few months.
  • For some added fiber, add some raisins, chopped prunes, or dates.
  • If you don't have any applesauce on hand or prefer a sweeter muffin, you can substitute mashed bananas for the applesauce.

For Babies and Toddlers

These are a really amazing option for baby led weaning, toddler food, and kids. Here are some of the ingredients that make these a good, healthy option for kids.

  • White whole wheat flour: If you haven't started using white whole wheat flour, it's something you will want to add to your pantry. Essentially white whole wheat flour has the same extra health benefits of whole wheat flour, the extra fiber and nutrients, in a milder, more pleasant tasting flour. It's a win-win when it comes to cooking and baking since you get bonus nutrients without having to change the flavor at all.
  • Oats: This recipe contains 1/2 cup of rolled oats for added fiber and whole grains. You could kick it up to a full cup if desired to add even more wholesome goodness. Just make sure to reduce the amount of flour by 1/2 cup.
  • Zucchini: Zucchini is packed with vitamins and minerals including vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese. It's also great for kids because it has a mild flavor and adds moisture to these muffins.
  • Carrots: With a sweeter flavor, carrots are a favorite veggie for kids. Plus carrots are a great source of beta-carotene, fiber, vitamin K, potassium and antioxidants.
  • Applesauce: The applesauce serves two main purposes in this recipes. First, it helps add sweetness without the need for refined sugar. Additionally, it adds lots of moisture to these muffins without needing lots of oil or butter. Plus it's packed with vitamins and fiber.

More healthy muffin recipes

The Recipe
Zucchini carrot muffins in a muffin tin with one on a plate.

Zucchini Carrot Muffins

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  • 1.5 cups white whole wheat flour
  • 1/2 cup rolled oats
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 2 tsp cinnamon
  • 1 cup unsweetened applesauce
  • 1/2 cup maple syrup
  • 2 tbsp coconut oil, melted
  • 1 egg
  • 2 tsp vanilla extract
  • 1 cup zucchini, grated
  • 1 cup carrots, grated

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Preheat the oven to 350 degrees.


Mix together the dry ingredients - flour, oats, baking powder, baking soda, salt, and cinnamon in a bowl. In another bowl mix together the wet ingredients - applesauce, maple syrup, coconut oil, egg, and vanilla extract. Fold in the carrot and zucchini.


Slowly add the wet ingredients to the dry. Stir to combine.


Pour into a standard muffin tin. Bake for 22-27 minutes until cooked through.

Nutritional Facts
Serving Size: 1 muffin
Amount Per Serving
Calories 147
Calories from Fat 28
% Daily Value *
Total Fat 3g
Saturated Fat 2g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 16mg
Sodium 195mg
Total Carbohydrate 27g
Dietary Fiber 2g
Sugars 11g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
On Zucchini Carrot Muffins
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Jade Stell
September 3, 2023 - 09:23
Add a Rating:
Soooo good! Finally a carrot zucchini muffin that isn’t dense and gooey and it’s super tasty while being just as healthy! Big fan! So glad we found this recipe! My 10 month old and toddler love them too. We are all having a hard time not eating all of them in one go! Good thing I made a double batch! Oh and I added raisins too, delicious addition. Thank you for the recipe!
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October 6, 2022 - 06:01
Add a Rating:
these were delicious! I made them for my 10 month old for easy breakfasts & she and I absolutely devoured them! They are such a wholesome and delicious way to pack in extra veggies, and they were great to freeze and just pull out for a quick breakfast. I made the recipe with white flour, since that's all I heard, and they turned out great! Thanks for sharing!
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