Carrot Banana Muffins

These muffins take minimal time to make and combine carrots and bananas with walnuts and dates to make a dense breakfast treat. They are tasty enough to make you wonder why you ever needed sugar to satisfy your sweet tooth. Kids enjoy these muffins a lot!

Leftovers can be frozen for quick use at another time. Serving size is 2 muffins for breakfast, or 1 muffin for a snack.

Overall Rating
Your RatingYou must log in

Get started right now with our FREE Paleo Starter Kit:

Inside, you’ll discover...
  • 25 Delicious Paleo “Starter” Recipes
  • Our complete “Paleo Food Swaps” guide
  • A complete starter shopping list
  • Tons more free resources

Carrot Banana Muffins

Servings 12

Total Time: 60 minutes

Cook Time: 60 minutes

Nutrition Information

calories 564

carbohydrate 43g

protein 15g

fat 40g


  • 2 cup(s) almond flour
  • 2 teaspoon(s) baking soda
  • 1/2 teaspoon(s) sea salt
  • 1 tablespoon(s) cinnamon
  • 1 cup(s) dates, pitted
  • 3 medium banana(s)
  • 3 large egg(s)
  • 1 teaspoon(s) apple cider vinegar
  • 1/4 cup(s) coconut oil melted
  • 11/2 large carrot(s) shredded (1.5 cups for 12 servings)
  • 3/4 cup(s) walnuts (or nuts of choice), finely chopped
  • 1 package(s) paper muffin liners


  1. Preheat oven to 350 F.
  2. In a large bowl, combine flour, baking soda, salt and cinnamon.
  3. In a food processor, combine dates, bananas, eggs, vinegar and oil.
  4. Add mixture from food processor to dry mixture in the large bowl and combine thoroughly.
  5. Fold in carrots and nuts.
  6. Spoon mixture into paper lined muffin tins.
  7. Bake at 350 F for 25 minutes.

This recipe inspired in part or in whole from here


  1. Doesn’t take too much time to make, and are well worth making. They satisfy that sweet tooth some of us may have. I just started this diet a couple of days ago and this is a great snack or breakfast! I didn’t have apple cider vinegar so I just used lemon juice and they came out great. I also didn’t use the dates.

  2. Instead of dates you could use raisins. I think the next time I make these I might add some crushed pineapple (unsweetened of course). These muffins are very good, and very definitely help the sweet tooth.

  3. I know this sounds like a dumb question, but what is blanched almond flour? I know what almond flour is, but what is blanched?

    1. Blanched almonds are just a way to prepare them and take off the husk. I’m sure it’s just flour that has been blanched before it was milled (some people do it themselves).

      I ignore this and just use whatever almond flour i can find.

  4. I suggest freezing and then thawing out the bananas, when your done its like they are really ripe and the are super easy to mix in due to their consistency.

  5. These were awesome! I was wondering do you have a nutritional break down per muffin? I am trying to track what I am eating. Thanx

  6. I’m a member of Crossfitwilmington, and was turned on to your website by a fellow member of our gym. I’ve tried a lot of the recipes and love them all…but this was by far the best. Perfect post-workout meal. I have 2 kids that loved them also (I told them it was carrot cake)

  7. These are great! My bananas weren’t super ripe but still delicious. I ended up making 17 with mine. And, I used .5 cups of raisins and 2 dates.

    The following is the nutritional info per muffin for my way: Calories: 190, Fat: 13.8 g, Sat. fat: 3.8 g, Sodium – 303 mg, Carb: 12.7g, Fiber: 2.8 g., I think the sugar was about 6g, Protein: 5.2g

    Hope that is helpful!!

  8. My 6 year old son told me these were the best muffins he had ever eaten. Of course, my 4 year old wouldn’t touch them. Go figure. These are very good.

  9. These were amazing! My 11-year old loves them.

    Careful though, I estimate these to be nearly 200 cal per muffin, with about 10g fat, 15g carb, 5g protein.

    1. I don’t recommend eating 7 or 8, but 2-3, while they are calorically dense, are probably fine. Keep in mind, you’ll lose more weight cutting our simple sugars and carbs than healthy fats (but it’s easy to over do it with nuts and things like this, so use moderation).

  10. These are awesome! And it’s the kind of food you can serve to people and say, “Yeah… this is my diet.” =)

    My wife and I are losing a lot of weight right now on the Paleo Plan so we aren’t too concerned about whether or not eating a couple of these muffins will slow us down any. I do know that we won’t be able to finish all 18 before they go stale, which is terribly unfortunate.

    1. I’m not sure if Coconut Flour would work or not. It’s generally much more course and it may not work. But if you try it, please let us know how it goes.

  11. these muffins are great and super easy to make.I added 1/4 c unsweetened shredded coconut (organic) it added a nice flavor.

  12. These muffins are really good! A lot like banana nut muffins.
    I used raisins and they were very good.
    It was my first time using coconut oil. I had to look up how to incorporate it. For others of you who are new… I measured out the right amount of oil and then microwaved it since it was a solid. Just warm a few seconds at a time until melted. It may be obvious to some, but there were no instructions on the recipe.

  13. The second time I made these muffins I used 1 cup almond flour and 1 cup almond meal and they came out even better! Thanks for the recipe I was getting tired of eggs.

  14. Wow, these tasted sooooo good! Proof that you don’t need refined sugar, dairy, or grains to make a decent bread-like product. I replaced the coconut oil with flax seed oil to make them healthier (less saturated fat, more omega 3) and they turned out great! It only made 8 muffins though… perhaps I just have a huge muffin tin…

  15. I left out the coconut oil by accident, but I don’t think it mattered. These are awesome, even sans-oil – so if you’re worried about the calories it adds, you can probably get away with just not using oil at all.

  16. Fantastic recipe!! I couldn’t find almond flour so I used hazelnut flour instead. Also used canola oil since I couldn’t find coconut oil which is cheating a little, but, hey, it’s my first day on Paleo!

  17. These muffins ROCK!! I wouldn’t change a thing because the pickiest eater in our house (my 8 year-old) gave them a thumbs up! Perfect after-school snack. Just wish I could figure out a cheaper way to buy almond flour.

  18. Mommydanna TJ’s has unblanched almond meal (pretty much the same thing) for $3.99 thats alot better thant $7.99 for the red mill stuff

  19. These are great! Even my 5 yr old loves them! Recipe works out perfectly as written. I think I’ll add the unsweetened shredded coconut as one person suggested next time! LOVE coconut.

  20. I had been eagerly awaiting the week I would get to make these due to all the great responses. I suppose I had to many recipes swirling around in my head due to having to prepare 4 days of meals in advanced that I messed them up. No worry though because they were still awesome!!! I accidentally grabbed the coconut flour instead of almond meal and didn’t realize until after they were baked what I had done. They were wonderful but a little delicate. Next time I’ll make them properly. Overall, a wonderful recipe!

  21. I have a question — these are DELICIOUS — but I am doing a Paleo-Zone challenge at my Crossfit gym. Anyone know how many Zone blocks are in one muffin? One doesn’t seem like enough food for a full meal, but I’m afraid that — based on the ingredients — one is all I get on the Zone. Any help is greatly appreciated!!

  22. I was surprised to discover that these muffins are probably the best I have ever made. And the first where I haven’t used sugar and flour!

  23. These things ROCKED!!!! They definitely satisfy my sugar need.. I’ve brought them into work,and they were ALL gone in like 5 minutes.. My co- workers LOVED them! Once I told them what was in them, they were AMAZED!!!..

  24. @Sasboone: If you are following the Zone diet, one block contains 9g Carbs, 7g Protein and 3g Fat. Based on what I am seeing in the comments on what people have estimated the macro-nutrient content to be you would be getting about 3-4 blocks fat, 1.5 block carbs and just under a block of protein. Personally, if i had to make up say a 4 block Zone meal with these muffins (that is 4 blocks protein, carbs and fat), I would consider one muffin as my fat blocks (4 that is) and then add some lean, non-fat protein (say maybe 6-7 egg whites) and good carbs (such as veggies and zone recommended fruit) to complete the meal.

  25. These are great, made them for the first time ever.

    But, why two bowls??? Lazy, confirmed bachelor mode: start with a big bowl – do the first mixing there, do the second mixing there – one less bowl to wash.

  26. I made these and they were TOO GOOD! I modified the recipe for the next time I make them so that I use MASHED bananas and DICED dates and MELTED coconut oil and BEATEN eggs before I mix them together. Or I could put them into the bowl of the food processor and blend them together. I was reluctant to do that because in the past this has made a very tough hard muffin. Anyhoo, they are so delicious that it’s hard to stop at just 2. My husband loved them and ate them every day until they were gone. I buy old soft bananas and freeze them ahead of time too. Thank you so much for all the delicious recipes.

  27. These are by far my favorite breakfast muffin :D But to answer the Coconut Flour question? Do NOT substitute! They really don’t turn out well, trust me. Haha Something about the coconut flour absorbs much more of the liquid so they are extremely dry. I haven’t tried them with coconut flour since, so there may be a way to fix it, but I’d stick with almond flour :)

    1. I actually just made these and I didn’t want to use all almond flour, so I did 1 cup almond flour, 1/2 cup tapioca flour and 1/2 cup coconut flour. Delicious and very moist. I didn’t even add any eggs or other liquid.

  28. Delicious. I don’t buy coconut oil so I subbed it for half olive oil and half coconut milk. Also added a tablepoon of applesauce in place of the vinegar. Very moist and they freeze well. Two are a great breakfast, or one for an afternoon snack!

  29. I did everything except coconut oil. I substituted that with Olive Oil. Came out extemely moist. I ended up having to bake mine for 40 minutes at 350….maybe my oven is weird, but at 25 minutes they were not cooked completely. Other then that extremely delicious and have already shared the recipe with my friends who have just started the paleo method!

  30. I just made these with coconut flour (because that’s all I had) and they didn’t bake right…they soaked up all moisture in the batter so it was like a crumble and I hoped it would bake differently but didn’t, really dry? Could it be the coconut flour?

    1. @Eisenmans – Yes, definitely the coconut flour. If you’re going to use coconut flour, you need to add more liquid. 4 eggs for every half cup of the stuff you use! Or some other form of liquid. Good luck next time!

  31. This recipe was awesome. I don’t even normally like muffins and I’ve never had the desire to eat a pitted date so I questioned having that in the recipe, but it came out great! Question on the coconut flour though, if I do half of that and half of almond flour, do I still need to add more liquid? If it’s 1.5 eggs per 1 cup of almond flour, and 8 eggs per 1 cup of coconut flour (that’s a lot!), would it be like 4-5 eggs per 1 cup doing half and half? I just want to get more of a coconut taste in these baked goodness. :)

    1. @Deadpan – That sounds about right, but having not done that, I can’t give you a definite answer. You’ll want to experiment with it a bit. Good luck!

  32. Ohhh my gosh! Best muffins in my life!!! So I have a bajillion bananas (5 dollars for a huge overflowing box, about half were organic!) so I was searching for recipes… I wanted to double to use more bananas, and I only had two cups of almond flour so I used half coconut flour. With 12 eggs (would be 6 for one recipe) it still looked dry. so I added 3 more, about a 1/4 a container of apple sauce I had left, and then 2 more eggs for what looked like a good “muffin batter” consistency and baked for 40 minutes (not sure why took that long, it was just barely soft when touched at the top, no longer gooey) and Ohhh they are soooo yummy!!! Thanks for the great recipe, I hope I can do it again!

  33. Best muffins I’ve ever tasted. If it weren’t for how long it takes to shred 1-1/2 c. carrot, I’d be making these much more often. Thank you!

    1. @tedray80 – I’m glad you love them as much as we do. This kind of thing is the perfect reason to get a food processor. Shredding that carrot takes about 30 seconds with it :)

  34. awesome muffins. i made them with dates and without. i thought the ones with dates were too sweet, so i just didn’t add any dates the second time and they were perfect.

  35. OK. these are just totally awesome. I’m thinking yeah right 2 muffins for breakfast. 1pm rolled around and I thought – geez – I haven’t eaten. Very very delicious and I also breath one of these suckers in after my 1.5 hours of bikram yoga. The perfect power-snack which I have been looking for to replenish me immediately – without having the need to guzzle 2k of pasta (not that I ever would of course!) These hit the spot in so many ways. thank you – these are a cracker!

  36. Yum! I altered the recipe a bit with 1 cup coconut flour, 4 bananas, 6 eggs, and 3/4 coconut milk for the extra liquid the coconut flour needs. Very moist and very tasty!

  37. These look very tasty, and have received wonderful comments. I’d love to make some of thee, but I’m diabetic and would like to know the carb, fiber, and protein counts per serving. Can you provide the nutritional values?

    1. @LucyLocket – We provide all that info to our members. Once you log in, it becomes available. But here’s a sneak preview – each of these muffins has 288 calories, 20g fat, 24g carb, 8g protein.

  38. @Neely, what size muffin cup are you using for those numbers? I am a member but have yet to figure out where this info is stored.

    Anyway,this muffin super high in fat. Any way to cut that down? The last time I made them, I accidentally forgot the coconut oil and they were just as good and just as moist. I honestly didn’t notice a difference except for that with the coconut oil, not a crumb stuck to the liner, and without it, it stuck but not much at all.


    1. @lildeb – I used a regular sized muffin cup – about 2-1/2″ in diameter. If you want to cut down the fat, then just use less oil or no oil. However, it’s good fat, so there’s no reason to cut it out unless you just want a lower calorie snack. Enjoy!

  39. These were AMAZING! I’m allergic to corn, wheat, and soy so I thought I would check out this paleo site as some alternative options so my plain/boring meals. These muffins were so much better than any of the gross, saw dust tasting options at the grocery store. THANK YOU for giving me a delicious, easy option that sticks to my diet. This is fantastic.

  40. As I have mentioned before, I absolutely LOVE these muffins!! However, I have never been able to get them to firm up. They are always mushy in the center, no matter how long I cook them for. I’m assuming this is because we are replacing regular flour with almond flour, but I would like to hear what others have to say about this. Has anyone else noticed the same issue, or is it just me? Here are some things to consider, I live at a higher altitude, about 3000 feet, but I have never adjusted any of my baking recipes. I do omit the coconut oil, although when I have used it in the past there was no difference. And finally, I use egg whites in place of eggs.

    Thanks for any comments or suggestions on this.

  41. Holy cannoli! These are so yummy! I am just beginning to go paleo and this is better than any other spice muffin I’ve had made from wheat. I am just now experimenting with baking with nut flours, so am never sure what to expect since my only experience has been with grains. The texture of this muffin is delicate, feathery soft even when it’s cooked through, so it doesn’t hold together as well as wheat, but the flavor is far superior with none of the dryness I have experienced with my other nut flour recipes. I did have to add 15 minutes to the cooking time for regular sized muffins, but the tiny mini muffins I made from the last of the batter cooked in 20.

  42. Made these yesterday. DIdn’t have coconut oil so used grapeseed oil and a blender. Fabulous!!
    Definitely try these out!

  43. I just made these for my family tonight for breakfast in the morning. I have 3 kids under 7 and they all loved these! I couldn’t keep them away and the 1 year old cried when we told him he couldn’t have another one. My husband was skeptical and love them as well! Super moist and healthy!A new family favorite!

  44. Wowza! I expected “okay” results, but got fantastic results! Now…if you could whip up a tasty Paleo cream cheese topping, I’d be in HEAVEN!!

  45. Hands down, best muffins I’ve ever had. I made a dozen of these 4 days ago for myself and now they’re gone. I REALLY want to make more, but will have to restrict the urge before I get fat off these!!!

  46. Great muffins. I made two batches… the first I made exactly as the receipe stated. The second time, I used 1T of raw honey, as my husband thought it needed something to make it a bit sweeter. We both loved the second batch! Just that little bit of honey made all the difference!!! Definatly an easy breakfast or snack!!

  47. These are fabulous!!!! I’m new to Paleo and this was my first time trying a baked good, paleo-style.mone question…do I need to store these in the fridge if I’m eating on them all week or are they good to just be at room temp? Thanks!!!

  48. Hi Neely,
    You mentioned that if someone is using coconut flour then they should use for liquids. Other then eggs what else can we use and in what quantity per 1 cup of the coconut flour?
    Second question: I do buy good quality raw almonds. I sprout them and dehydrate them. Should I use them for the almond flour considering that they are going to be heated up at 350 F and therefore they are going to lose the “raw goodness” anyway? What quality of almonds would you use to make an almond flour from?
    Thank you.

    1. Alina – For your first question, I haven’t found an exact science to this, but I have found online that people use 1 tsp vinegar for every egg called for. Also you could use “flax eggs”, which is just ground flax seeds and water. Here’s a good blog post on that:

      For your second question, I think it’s not going to hurt to still sprout and dehydrate them. In fact, I think you should continue to do it. The sprouting process helps rid the nuts of many of the anti-nutrients that baking won’t. Mostly phytic acid, and I think we could all use a little less phytic acid in our diets.

  49. Just made these over the weekend and were absolutely delish. Tried one shortly after they came out of the oven and had to restrain myself from polishing them off.

    Makes a great alternative to breakfast. Thanks

  50. Just started eating Paleo and I made these muffins today. I made them as written, though with a bit less salt due to other reader comments. They taste amazing; two things, though. First, they are kind of… soggy? in the middle. They taste great but the texture is almost more that of a puree. Is that typical for baked goods with almond flour or did I need to leave them in the oven longer? (I went for 35 minutes already.) Also, I must have small muffin cups, because the batter made way more than 12! I had enough for a loaf pan, too. Not that I’m complaining. I’ll freeze the extra and save work down the road.

  51. Really good! I followed the directions without substitions, but cooked them for only about 20 mins because they were cooked through.

    Really super yummy – my boyfriend approves! They taste like the have butter in them.

    I found though that they have a bit too much salt, a teaspoon salt is way too much on top of the baking soda. Probably a half would be better. still nice though, and its good sea salt so i’ll eat them anyways.

    Thanks for the great recipe.

  52. Have made an egg-free version of these so my Vegan friends can enjoy the taste too. Just substitute, the 3 eggs for 3/4 cup of sugar free applesauce.

    I dont use muffin paper liners, i use coconut cooking oil spray (ProChef brand is available at Coles in Australia)

    Spray liberally on muffin tray.

    You will also need to adjust cooking times:
    20 mins (fan-forced oven) @ 150 degrees celsius,
    then place sheet of foil on top of muffins and bake for further 15 mins on 170 degrees celsius.

    Allow them to cool in the tray. Lift them out VERY GENTLY. The more they cool, the more they will solidify.

    They wont be fluffy / cake-y and gigantic like non-paleo muffins but will be dense and moist!


  53. These are my husband’s favorite! We also like to add raisins to them for a little extra flavor…definitely yummy!!! Even my non-Paleo friends love these!

  54. So I have done some calculations and have figured each muffin to be 276 calories each. The almond flour is so high in calories 1,280 calories !! What other flour can I use to reduce calories and the adjusted “liquids” ? They are so delicious but high in calories and I need to lose weight

    1. juliegraham70 – Well, tapioca flour has fewer calories, so you could potentially use half and half almond flour/tapioca flour? Maybe substitute some of the oil with applesauce? I’m not sure how they’ll turn out, though! :)

  55. Dates + liquid in the food processor = a disaster. Were they supposed to be fresh dates? I don’t know if I can even get those. Or should I have soaked them first? What a mess. I hope they turn out ok after all that. grrrrrrr….

    1. Sharon – I haven’t had that problem with dates before and I’ve made muffins with them at least a dozen times. What happened?

  56. This was my second attempt, at high altitude, making these delicious staple muffins, so I wanted to share with all of you above 6,000ft. I doubled the recipe since they are great snacks for the family and made some mini muffins this time around. They came out looking like bakery bought muffins instead of sunk in the middle.

    High Altitude adjustment:
    – decrease dates by 1/2 which is the sugar in the recipe
    – raise the temperature by 25 degrees to 375

    Mini Muffin (high altitude):
    – use mini muffin liners
    – fill 3/4 with a mini ice cream scoop so they all come out evenly
    – bake for 13 minutes


  57. Just made them. Don’t know about the bread (I made it as a cake/bread since I don’t have muffin shapes) but the dough was so good I could’ve eaten that no problem!

  58. These are so good, by far my favorite paleo baked good. We are going on a road trip next month and I already plan on making them for snacks in the car. Even my kids, ages four and six, like them! The mini muffins are a great idea!

  59. I made these last night and my husband actual licked the bowl. They turned out great. I added extra walnuts.

  60. Any suggestions on how to reheat these frozen muffins? Google didn’t really help; I get different answers :s

  61. So, these were one of my favorite Paleo treats! I even have received dozens of requests from friends who have tried them! Unfortunately for me…. I just discovered that I am allergic to nuts! I know that adding walnuts is out, but what can I use to replace the almond flour? Will half tapioca flour and half coconut flour work? And if so, has anyone tried that combination and received the same amazing results with taste?

  62. So, these were one of my favorite Paleo treats! I have even received dozens of requests from friends who have tried them! Unfortunately for me…. I just discovered that I am allergic to nuts! I know that adding walnuts is out, but what can I use to replace the almond flour? Will half tapioca flour and half coconut flour work? And if so, has anyone tried that combination and received the same amazing results with taste?

    1. Shirleyshr – Yes, for sure. It may just require a lot of time mixing and chopping, but it can be done. you can use a blender instead for some of it, too.

  63. made these tonight but haven’t tried them yet. i noticed the batter was very moist compared to all the other paleo muffins i tried. i took them out of the muffin tin and they were kind of wet. i followed the recipe exactly and baked them for 25 minutes. i’m gonna have them for breakfast but will let you know what i think! i plan on freezing them and having them for breakfast for a week. so much easier than cooking in the morning.

  64. ok. i tried them and they are amazing!! it’s like the moistest banana bread in the world meets bread pudding. when i bit into it, i almost thought that they were underdone but then i realized that it’s just the texture of the muffin. very, very soft and decadent.

    1. Maya – Yes, I don’t eat nuts either, so I usually substitute with half coconut flour and half tapioca flour. You’ll need to add more eggs, though.

    1. Maya – I would strongly discourage that. Tapioca has sort of a stretchy consistency, so you’ll get something more along the lines of mochi (sticky sweet rice treats popular in Asia), which are rubbery. I mean, it’ll probably taste fine, but I’ve tried this in the past with things and the consistency is just all wrong.

    1. Sherryl – I’m really not sure. Please let us all know if you try it. I will say that you can’t taste the dates in these. Maybe make a small batch with the dates and see what you think?

  65. Your recipes used Almond Flour but all I have found is almond meal. Do you know if they can they be used the same? I guess I will try it and see. Thanks for putting yourself out here for us!!

    1. Stilgoin – Spelt is a grain and a gluten grain at that, so it’s not acceptable on Paleo. But that doesn’t mean you couldn’t substitute with it if you want :)

  66. I was surprised these were so good. I used a heaping cup of pureed pumpkin (hey-tis the season right?) instead of bananas and they were delish. They even keep me full until lunch.

  67. Really pleased with these. Used figs instead of dates and they turned out great. A food processor isn’t necessary as I made mine without. Just mash the bananas with a fork and chop the dates (figs) as fine as you’re willing and then mix with a fork (not a wisk as that just gets gummed up) using a Tabata protocol (20 seconds as hard as you can, rest 10 seconds, repeat). ;)

    I didn’t use liners and greased the pan with coconut oil. Probably wouldn’t do that again as the came out a little darker than I prefer. Will try ungreased next time, maybe cut baking time by a minute.

    1. Joelle – Yes, it’ll work. Actually, I’ve made them with coconut flour, but I mix it half and half with tapioca flour and use 4 eggs for every 1/2 cup of coconut flour you use. Does that make sense? Not 4 eggs/half cup in addition to what the recipe calls for – just 4 eggs/half cup total for the recipe. Does that make sense?

    1. tompetty27 – I don’t eat walnuts and almonds, either, so I’ve put chopped bacon in them, dried fruit, berries, more carrots, or you could just omit them.

  68. I have a nut allergy and have been doing research on almond flour substitutes. The best one I have been able to find is sweet potato flour. I am going to try it! I am secretly converting my family to Paleo and my husbands favorite cake is carrot cake so I bet I can sneak these past him;)

    1. Rhi – Try a combination of tapioca flour and coconut flour, but add about 4-6 eggs for every 1/2 cup of coconut flour you use. Or some other kind of liquid as it’s really dense. That’s what I do. Good luck!

  69. Do you have to soak the dates? I am new to using dates, so I just bought Woodstock organic. I know I have to take the pits out, but I have read some recipes other places that say to soak the dates? So if I do, how long?

    1. Angela – No, you don’t need to soak the dates for this particular recipe. For others you may need to, though. Mushing them up or food processing them is totally sufficient.

  70. I used a blender instead of a food processor and it worked perfectly on the “chop” setting. These are so good and easy to grab for a snack!

  71. Well well wouldn’t have guessed it to be honest but these are DEVINE! I’m starting both Crossfit & the Paleo diet tomorrow & thought these would be quick for breakfast even if I had no wash them down with a litre of water lol but they’re very tasty & light! I don’t like any kind of dried fruit so I used mixed berries made them turn out purple but I think it worked a treat! :) thanks for the great website!

  72. These were amazing! I think u could leave the coconut oil out tho, it would save calories and sat fat, and these are ultra must, and could do without the oil and still be quite great.

    1. Audrey – You can, but the texture will be very gummy and gooey. I always do half and half coconut flour/tapioca flour and add a bunch more eggs (I believe it’s 4 eggs per 1/2 cup coconut flour you use).

    1. jenjerr – I just subbed bananas with pumpkin puree and it worked well, although I had to add a little sweetener to make up for the flavor.

  73. These are delicious, but they definitely don’t yield 12 muffins. I got 24 good sized muffins out of this batch. Win!

  74. The reviews were great so as I novice I decided to try it. I didn’t have dates, and processed the carrots with the other items in a Vitamix. The batter yielded 16 muffins, and the time took about 40 minutes. The tops browned but the insides remained doughy and they weren’t very sweet. The only other thing I can think of that may have been an error was the coconut oil measurement. It’s hard to measure out 1/4 cup coconut oil in cold climates were it’s a solid. I did an internet search that said 1/4 cups = 4 tablespoons. What may have gone wrong? Thanks

  75. I just made these and can’t believe how good they are. Who needs a cookie when you’ve got these? Amazing and simple! Yum yum. Just wish my kids didn’t have a nut allergy so I could put in their lunch boxes. Thanks for posting this!

    1. Cindy Y – I don’t eat nuts either so I make muffins with tapioca flour and coconut flour. You have to figure out the right ratio and then add eggs or some other liquid, but I love them :)

  76. RE: Kim’s comment: Dates are often used as a natural sweetener. In my opinion, this is definitely an ingredient not to skip. Our muffins were very sweet. Bought a pound of pitted dates at Whole Foods and ground up in the food processor.

  77. These are so good! My hubby, who usually doesn’t like to try the “weird” stuff I make, loved these! The kids loved them too. I didn’t shred the carrots (I’m too lazy for that) but I chopped them up and they made the muffins chunky, which I loved. My oven cooks at a lower temp, so I left them in there for 35 minutes and they turned out perfectly.

  78. I also added protein powder (2 tbsp.). I ate two for breakfast and was full until lunch! Thanks for such a great, quick, easy breakfast.

  79. Yum. As a bit of a fat-phobic I skipped the oil altogether an used egg substitute (probably NOT paleo-friendly – sorry). They still came out great. The almond meal/flour has plenty of oil built-in and the bananas, dates and carrots keep them very moist. Perfect for someone trying a gluten-free meal plan!

  80. These muffins turned out great! I even shared them with my boyfriend who refuses to eat anything nutritional or new and he loved them. I will be adding these to a favorites list! Thank You!

    1. Suzanne – No, not on a one to one basis. Try mixing it half and half with tapioca flour and adding more eggs/other liquid to make up for coconut flour’s absorptive qualities.

  81. I used half the amount of dates, substituted shredded zucchini instead of carrots, and just sprinkled chopped walnuts on top. SUPER delicious & plenty sweet! Highly recommend these for on-the-go snacks! Bake time is more like 30-35mins.

  82. These are awesome! I also was looking for something to satisfy my sweet tooth and the sweetness from the dates and bananas is perfect! This recipe made exactly 12 muffins for me. I plan on freezing half of them for a grab and go snack.

  83. How about half almond flour half coconut flour? The reason I ask is I cannot get to the store tonight and I want to make them for the morning but only have about 2C of almond flour left right now

  84. I just wanted to say these are my all time fav paleo muffins! I make them on Sundays, and freeze them, and use them for breakfast for me, my hubby and my 5 yr old daughter! The dates make them so tasty, and they always turn out perfectly!

  85. Tried making these yesterday,soo crumbly and dry.used almond flour,3eggs,dates,carrots.think I should add more eggs and poss bramley apple to mix.does clump together if I pick up a handful and squeeze! Help please

  86. Need to cook longer-35-40 min .don’t use silicone muffin tin , too difficult to remove. I added 1/2 cup enjoy life chocolate chips . Will try again , was time consuming , all the steps .just didn’t like consistency . Find almond flour makes recipes too dense . Will mix up flours next time. Maybe add baking powder too . Recipe should say blanched almond flour .most stores carry only bob’s red mill almond meal / flour .heard trader joes carries the blanched one at lower cost. Tried sifting also , was difficult to do, too thick!

  87. I haven’t had much success with the non-wheat flour baking recipes I’ve tried so far, but these were delicious! I agree that they took a bit of time to prepare, and I added 10 minutes to my baking time and still found them to be a bit on the moist side. They had a “pudding” like consistency, but were sweet and delicious. Everyone in my family loved them. I made twelve large muffins. I can’t imagine being able to eat two at one sitting. I will enjoy one with tea when I need a treat. Thanks for sharing the recipe.

  88. These are delicious!! I made mine with oat flour and they came out great. I think I will cut back the salt next time, but that would be my only tweak!

  89. Amazing recipe! hands down I couldn’t believe it taste so good!! I just started using Paleo and I’m in love!! thank you for all these recipes!

  90. Can’t believe how delicious these muffins are! I am new to Paleo and am hooked! thank you so much for the yummy Paleo recipes!!!

  91. I am loving everything about this site, and after making these muffins this morning…I am even deeper in love with the paleo lifestyle! Have lost 2kg in 5 days and am finally waking up and actually getting out of bed BEFORE my alarm! Thanks :D

  92. I make a batch of these muffins every week. I have given a muffin to two of my friends and they have loved them and want the recipe. They are so moist! I have a convection oven and they only need 18 min. I eat one for breakfast every morning.

  93. Can I substitute almond flour for coconut flour? I’v tried to coconut flour before in muffin and it created a odd consistency. Any thoughts?

  94. I just made these muffins. The flavor is great. However, I was able to make 15 from the batch and should have spread the batter out to make even more as some were overflowing the cups. My main concern is that the muffins are too moist and the baking paper liner got soaked. The center was a little gooey too. Anything I can do to remedy this?

    1. Pat – just let them bake for a little longer. If you need to, cover them with foil when the tops start to brown so they don’t burn while the insides are cooking. Not sure what went wrong…

  95. Forgot to mention that I used Almond meal instead of flour. Could that be the reason for the muffins being too moist?

  96. They are pretty tasty, but they didn’t come out like the picture that is here. They’re really dark and kinda ugly looking. Not sure what I did differently. I will have to try these again some day. Any ideas why they cam out so dark? I used a blender because I don’t have a food processor…maybe that’s why?

  97. These are quite possibly one of THE best banana muffins I’ve ever had. I store mine in the fridge since there’s no preservatives to keep them from spoiling. Granted, they are very moist, but I really like that. This is going to be my “go-to” recipe for this kind of muffin from now on.

  98. I noticed many are having problems with the consistency of the batter. The trick with muffins is to lightly combine the ingredients into the flour has moistened. Don’t overmix, or you won’t get fluffy muffins. Hope that helps!

  99. These are so good! I followed the recipe exact and got 12 muffins, had to cook them about 40 minutes. Great for breakfast or anytime!! I think my husband will even like these and he’s not liking anything I cook Paleo :)

  100. Day 4 of my new paleo diet and thought I would be bound to failure unless I had a sweet treat/quick snack to fall back on – these are amazing. Whenever I’ve made “healthy” muffins in the past they have always been tasteless and dry – these are a winner on all counts. Thank you – I look forward to trying some more of your recipes.

  101. My friend made me a batch of these and substituted prunes for dates – OMG…..I’m hooked – they are sooooo delicious. Thank you, thank you, thank you….

  102. This was the first paleo recipe I’ve made. It is FANTASTIC! My 3 year old inhaled the muffin and asked for more. Thank you for this little treasure.

  103. This was a yummy recipe. I wouldn’t normally use carrots as a breakfast item, but it turned out well and the boyfriend liked it too. My batch actually made 18 muffins, I wasn’t quite sure how full to fill the cups and if it would over flow while baking, but it did well. I used dried cherries instead of dates, I didn’t have dates around and already had everything else.

  104. I made a double batch a few months ago and froze most of them. They’re awesome and freeze well. My favourite paleo muffins.

  105. Can you still use Almond meal instead of Almond Flour? I’ve been searching everywhere for almond flour & have only come across almond meal.

    1. Rebecca – Technically almond meal is unblanched almonds and almond flour is blanched almonds, and they can be used interchangeably.

  106. I made these tonight with raisins instead of dates because that is what I had,I also used 1c each of coconut flour and almond flour.They came out so good!They crumble easily but so good!I also made mini muffins for me and the larger ones for my family.That way I can watch my calories.

  107. These are by far the best muffins I’ve ever made! I love them, my hubby loves them, and most importantly my four year old loves them. Thanks for the awesome recipe :)

  108. I have made these at least 3 times now always super good. I do leave out the coconut oil and they are still very moist. For my birthday I took the recipe and doubled it then made 2 round cakes, I did make a whipped cream topping for them (I know not paleo but I tried the coconut milk whipped topping and it never thickened). My family loved the cake!!!

  109. I have made these many times, so amazing. I started making them in a mini muffin pan as I was getting too many calories. And I don’t use paper liners just wiped coconut oil in each tin, came out perfect each time.

  110. I just made these tonight with almond flour/meal. It’s all they had at the store. After they had finished cooking for 25 mins I pulled them out and let them cool for like 5 mins. I bit into one and it was the most disgusting thing I’ve ever eaten. They didnt turn out like the picture they were more of a dark dark brown. They REEKED of chemical smell. I don’t know what I did wrong? Is it the baking soda? The almond flour/meal? Will I get sick?!

    1. Kelsey – I have no idea what could’ve gone wrong. Are you sure it was almond flour/meal that you used? Dumb question, but… Did you overcook them, use a different temperature, use a tablespoon instead of teaspoon for some ingredient…? I really don’t know. If they taste that awful, I would definitely not eat them…

  111. These are amazing! I’ve just started incorporating the full Paleo regimen into my diet and with a recipe like this my family does not miss the sugars or grain alterations at all. (I’ve enjoying the dairy-free and gluten free benefits for years.) Once I even added a small amount of pineapple puree and coconut to change it up and my teenage son and his friends went crazy over them during their after school snack time.

    Thanks for imparting your TRUE Paleo knowledge (there seems to be a few alternate versions) and delicious recipes. I appreciate having concrete, factual information vs. personal preference or opinion concerning the do’s and don’ts of Paleo. I believe we each have to decide and be ready for what is best for our individual dietary needs… for me that is making sure I have all the facts and make the best decision to heal my body in the most healthy, proactive manner. My gratitude to you and for your efforts.

  112. I might of mistaken teaspoon for a tablespoon or vice versa, i do not remember. I just don’t understand the chemical taste. If I ever decide to try it again I will make sure to not mess up (if I did)… I thought it might have been the baking soda. Anyways, this is the only recipe I ever made from the site that didnt taste good! Keep up the amazing work!

  113. I didn’t put banana and instead of apple cider, I put champagne vinegar and did a Huge mistake. They came out so bitter and went through thrash. So do not use champagne winegar! ;(

  114. Can you substitute coconut oil with Palm oil? I tried it with coconut oil and can’t get past the cocnut flavoring. The smell of coconut gives me a headache though.

    1. Paula – I don’t like telling people to use palm oil because unless it’s being harvested sustainably, it’s really bad for orangutans’ habitat. Or at least that’s what I’ve read. Other than that, though, it’s a great oil to use as it’s mostly saturated and great for cooking. You can use leaf lard, bacon grease, olive oil, tallow, or duck fat in this recipe, too. I know it sounds weird with a muffin recipe, but all of them work just fine with it.

  115. The muffins are great! Followed recipe and they came out just right. Delicious! I’m a carb gal, so these were perfect substitution for me in the mornings, as opposed to bagel or breakfast sandwich.

  116. Anyone try these at altitude? I’m not much of a baker, but I know there are ratio differences with ingredients when it comes to baking a mile closer to the sun.

  117. First batch were great! I had to use wheat flour instead because couldn’t find almond flour. Made second batch with almond flour and almost took double the time to cook and still soft in center. I didn’t use full amount of carrots, could that have done it? We ate them anyway. I even have my husband and son eating them.

  118. These are my GO-TO muffins when I want healthy, Paleo-approved breakfast or snack muffins!! Or lunch or dinner. I have made these several times. They first time, I only have one ripe banana so I added pineapple as well. I process my walnuts a little more fine and add extra. LOVE these muffins. :)

  119. Brian- I tried these at altitude and they came out great. Very filling and good. Breaks up the monotony of having eggs for breakfast plus its an easy on the go breakfast.

  120. Made these today, and my picky 4 year old asked to try one & loved it! He said they tasted like my sisters carrot cake (which is made with all the “bad”stuff. These are a winner!!

  121. So delicious!! Followed exact directions. My batch made 19 regular sized muffins. I will definitely make these over and over.

  122. Love this recipe – added a cup of dried cranberries this week with some dark chocolate nibs, last week I added blueberries to the mix, the week before that it was yummy raisins. Great recipe – yum, yum yum

  123. These are absolutely delicious! I wasn’t convinced that any paleo baking could be as good as real thing but these surprised me and were even better than I was expecting. I followed the recipe exactly. Will definitely make often!

  124. These are so good! The recipe actually made 18 for me. I was afraid they would be dry but no way. We eat them for breakfast, snacks, and when we need a sweet!

  125. This was my first recipe from was looking for something that tasted sweet without adding honey or maple syrup.My husband and I both love them! thank you!

  126. Wow, these are Soooo good! Yum yum yum have to retain myself from eating a 3rd in one go….. Did I mention YUM… Lol…

  127. These just came out of the oven…AMAZING!! They are incredibly dense, so now I understand where all the calories come from. I also had a disaster with my food processor (but I have a cheap one). Totally worth the mess!

    Next time I’ll do a little less salt…just a tad bit much for my taste. But otherwise…wonderful! Thank you for making Paleo so much easier and forcing me into trying new recipes! I love it!!

  128. These are so good, I wanted to shove them all in my mouth one after the other! But I found some will power, so I only ate a couple. I thought they were going to be too sweet, but they were not! They are great. I probably added 2 cups of carrots, and instead of nuts (I didn’t have any) I put half a cup flaked unsweetened coconut, 2 tbsp flax seed meal, quarter cup flax seeds. Instead of coconut oil (I didn’t have any) I used walnut oil. I also added about 1/2 tsp nutmeg, and non-paleo vanilla extract because I am a cheater. Plus I only made 12 huge muffins with this because I dig muffin tops, on food and not myself. I only modified because I needed to use what I already have on hand, but either way, these are sure to be delicious!

  129. I think I just converted someone to Paleo by giving them a taste of one of these! I used very ripe bananas. So good.

  130. Followed this recipe to the letter and these are by far the best muffins I’ve ever had. My husband has put a standing order in for them. Stunning! Thank you so much.

  131. I just looked up the nutritional info and a serving is listed at two for a meal. I was thinking they would be a good breakfast until I saw the nutritional info lists a serving as 565 calories. I am trying to lose weight. These sure wont help.

    1. Audrey A – That’s for 2 muffins, as it says at the top of the recipe. You could always eat 1 or 1.5 muffins if you’re trying to eat less.

  132. These muffins are so versatile. I added coconut flakes, finely diced apples, and raisins along with the nuts and they were absolutely delicious. They were so moist. Plus they didn’t stay on the counter for very long!

    1. Olivia – In the freezer for about 6 months. In the fridge for a couple weeks. Out on the counter at normal room temperature, maybe a week or less.

  133. These are certainly the best muffin I have cooked ever. I can see how versatile it is. How would it work with prunes instead of dates???? We all loved them and I’m onto my second batch in a week. I tried the Zuchini muffin recipe but these were 10 times better.
    Thank you. I’m looking forward to trying other recipes on your website.

  134. I used carrot pulp from juicing and a couple tablespoons of almond milk to replace the moisture. With 4 kids these lasted a day and a half.

  135. I used the receipe as written except I put in 3/4 tsp. of salt and next time even less. Also I will put in something to make them just a little sweeter. Otherwise they are very good.

    1. Yes the muffins do freeze really well up to 2 months (then they often get too many ice crystals forming and get soggy when you thaw them) in an airtight wrapper (like foil or heavy plastic wrap).

    1. Stacy G – Almond flour and coconut flour are not interchangeable in most recipes, unfortunately. Coconut flour absorbs far more water and oil within a recipe, so to substitute with this recipe, you’d need to experiment and decrease the amount of oil and eggs used.

  136. These taste like they have TONS of butter in them, when there’s NONE! Magic muffins I tell you. My paleo boyfriend can’t get enough of these. I’m now making a massive batch of them to take with me to a paleo polar bear plunge where we jump in the ocean and then have breakfast over a bonfire. They’re gonna love these.

    1. gen — I would recommend using only dried dates. Fresh dates are difficult to find, and have a much higher water content, so the recipe would need to be adjusted to compensate. Let us know if you find a good way to use fresh dates instead.

  137. I used coconut flour because I couldn’t locate almond flour at my local store, and they are very dense and I’m not sure they cooked as well as they should’ve. I would probably NOT interchange it in the future, though I think the ones I made are still edible. I did decrease the amount of egg, but it still seems a little dry.

  138. I made these muffins exactly as stated, and they were incredibly moist. I left them on the cooling rack for about 6 hours or so before placing into zip-loc baggies. We had 2 for breakfast yesterday, and had 2 today. When I broke mine open they were completely molded on the inside. When I baked them, I actually baked 5 minutes longer b/c they still felt “gooey” at 25 minutes. I’m not sure what happened, but I’m extremely disappointed that i have 8 muffins I can’t eat and it was a pretty pricey recipe….

    1. Amanda W – I’m sorry this recipe was troublesome for you. I would always recommend refrigerating or freezing leftovers for later use to help prevent spoilage, and always be sure your starting ingredients are as fresh as possible.

  139. This was my first attempt at baking with almond flour. They didn’t look great but were delicious! I have a technical question. I baked them a little longer because they didn’t appear ‘done’ like a muffin made with wheat flour. Should they maintain shape when lightly touched? Also, do I need to make adjustments for high altitude cooking? Thanks!

    1. Karolee L – These muffins will be fairly solid when fully cooked, however, they won’t have the same “bounce” that glutenous muffins will have when touched. You could easily raise the temperature to 375 degrees F for high altitude baking.

  140. Hey, just tried these and followed the recipe above but when I put the wet mixture from the food processor in with the dry ingredients it turned the whole mixture very dry – almost like a cookie dough consistency??
    What do I do to correct this?

    1. Sarah – The batter should be similar to a very thick cake batter– definitely not a dry cookie dough. Make sure you use large eggs, and melt the coconut oil to a liquid consistency before mixing it in.

  141. These muffins are amazing! I was so pleasantly surprised, as I was worried they would taste too ‘paleo’ (very nutty and not sweet enough). The muffins barely have a nutty taste (I used walnuts) and they have the perfect amount of sweetness. There’s also no honey or syrup in the recipe, which I really like. Can’t wait to eat breakfast this week :)

  142. When we first started Paleo about 2 months ago and I was going through the recipes, I came across this one and commented to my son that I didn’t know about the combination of bananas with carrots. He said he’d be willing to try them. Also, up to this time, noone in my family had ever tried dates so it was all kind of new and different for us. I made them following the recipe exactly and I am soooooooo glad I listened to my son. They are one of our favorites! The batch made 16 muffins each time I’ve made them. My family of 4 could easily eat the entire batch but we make them last for at least snack time for the next day. Thank you for this delicious recipe!

  143. These are so delicious. I used 2 duck eggs instead of 3 chicken eggs as I am allergic to the latter. Also used hazelnuts, which very good. Can’t wait to make these again.

  144. I am obsessed with these muffins, I make sure I have them ready every week for breakfast but I have tried playing around with the recipe and I can’t seem to figure out how to make the consistency inside less wet. No matter how long I cook them (to the point where the tops are almost burnt) the inside is always wet. I usually add an extra banana because I love the banana flavor..could that really be affecting the consistency so much?

    1. The extra banana can affect the consistency. I would try a little more flour or lowering the oven temp and cooking longer. I am really glad you enjoy the recipe.

  145. Can you substitute Pumpkin for the bananas? My bananas are too ripe and I NEED something different from Eggs before I FREAK Out! I have only been doing Paleo for 5 days now. I really Miss bread/wheat/grains in the morning.

    1. Sherelyn,

      Substituting pumpkin for bananas should work, and I would imagine that 1/2 can of pumpkin should be roughly equivalent to 3 medium bananas.

      Happy baking!

      Aimee McNew, MNT, Certified Nutritionist

  146. These are so delicious! Made 15 muffins so I had 2_breakfasts and a snack (5) and then froze 2 quart size baggies with 5 in each one. Such a great time saver for later and so yummy!

  147. I haven’t tried them, yet – they are in the oven. But, I would recommend cutting the dates before putting everything in the food processor. I only have a tiny food processor, and it didn’t like the large dates.

  148. I used 1 cup almond flour and 1 cup flax flour, left out the dates and vinegar because I didn’t have them. And the kids and I didn’t like these. Not sure if all my changes were the problem….could be….but they were very bland.

  149. Made these today, but doubled the recipe.I have 5 people in my family lol. They are delicious. Recipe made 30 and there are maybe 20 left. Great alternative for our “on the go” mornings. Even my picky “I won’t eat anything green or weird” 4 year old had 3! Win!!

  150. I need help on a done-ness test for these muffins. Is it the same as for a wheat flour baking – toothpick removed clean?

    1. Hi Laura,

      Yes, same! Toothpick, knife, fork or whatever you use, removed clean from the center. Sometimes there might be a tiny bit of residue still there when they’re fully done — it depends on how “done” you like your muffins. I personally like my banana muffins just a bit moist in the middle, so I take them out just before the toothpick would be fully clean. Sometimes this results in my checking them every few minutes in the last portion of baking, but it works for me! Hope that helps!

  151. One of the comments above from Rakes stated that the recipe was altered to use 1 c coconut flour and additional liquid needed for it…..was 1 cap of the almond flour replaced with the coconut flour OR was it an addition (being the reason additional liquid was needed). Please advise – I cannot wait to try these!!
    Thank you!

    1. Hi Marlisa,

      I don’t know for sure but I suspect Rakes substituted a cup of coconut flour for one of the cups of almond flour. If you give it a try, please let us know how it goes!


  152. The top of the recipe says approximate cooking time 60 min. but at the bottom it says to cook at 350 for 25 minutes….which time is correct?

    1. Hi Andrea,

      Baking at 350 degrees for 25 minutes is correct. The 60 minute “cook time” refers to both the prep and bake time. Thanks for bringing this to our attention! We’ll correct it.


  153. I’d like to try these but can have nuts. What about subbing in cassava flour? It absorbs more liquid than almond meal so maybe 1.5 cups of cassava flour instead? Any thoughts?

    1. JJ, you could certainly try. You do need much more cassava flour as it does not absorb the liquid as much as almond meal. Let us know how it turns out.

Leave a Reply