Gluten-Free Pineapple Carrot Muffins

These little pineapple carrot muffins have everything good about them…  They’re:

  • filled with fruits and veggies
  • warm with fall spices
  • gluten-free
  • extra yummy
  • … and a cinch to make

Muffins have always been close to my heart. Maybe it’s because they’re the first category of foods I learned to make successfully, while enduring one failure after another in others.  Just ask any former roommate of mine, or even my dear husband (although he’ll probably be nice enough to tell you I only had one kitchen failure and that was the forgotten chicken pot on the stove… but that’s for another post.)

I love muffins because there are SO MANY kinds you can make!  And of all baking, muffins are the most forgiving in terms of changing ingredients and proportions around and having them still turn out.  The only key thing you need to  remember is to NOT mix the batter too much.  A light hand is better; otherwise you’ll end up with tough rather than muffins.  Mix your wet ingredients in one bowl, and your dry ingredients in another.  Combine the two, and mix together with a few quick strokes.  When the dry ingredients barely disappear, you’re done. NO MORE MIXING! Just scoop it into your muffin pan with a measuring cup or large spoon, and bake.

These pineapple carrot muffins came about when I was craving something fall-ish a couple weeks ago.  To me, anything with cinnamon & nutmeg just makes me feel cozy, even if it’s still dang hot outside, like it still is here in Philippines.  But these muffins will make you feel like snuggling up with a blanket and a cup of tea… you’ll just have to crank up the air-con in certain parts of the world!

You can feel good about these little guys in every way… they have all wholesome ingredients, are high in Vitamin A & protein, and low in sugar.  And each mini muffin contains only 43 calories!  They make a delicious breakfast or on-the-go snack, and are perfect for kids’ lunchboxes. (If your school is nut-free, just substitute sunbutter for the almond butter- your muffins will turn out the same.)

If you make them, let me know.  You can tag me on Instagram (@thexpatdietitian)… I’d love to see what you come up with! Happy Friday, friends!

Gluten-Free Pineapple Carrot Muffins

Yield: 24 mini muffins or 12 regular size muffins

Serving Size: 1 mini muffin

Calories per serving: 43

Fat per serving: 1.5g

Carbs per serving: 5g

Protein per serving: 2g

Sugar per serving: 1g

Gluten-Free Pineapple Carrot Muffins


  • ¼ cup pumpkin puree (I used mashed boiled kalabasa squash)
  • 2 egg whites (vegans can sub 1 flax egg)
  • 2 T. almond butter (sub sun-butter for nut-free)
  • 1/3 cup fresh orange juice (from 1 medium orange)
  • 1/3 cup unsweetened vanilla almond milk
  • ½ cup certified gluten-free quick oats (blended into flour)
  • ½ cup gluten-free flour blend
  • ¼ cup coconut flour
  • 2 T. vanilla protein powder (I used Vega Sport vanilla)
  • 2 T. granulated stevia (I used Truvia brand)
  • 1 ½ t. cinnamon
  • ¼ t. nutmeg
  • 1 t. baking powder
  • ½ t. baking soda
  • ¼ t. salt
  • 1 small carrot, shredded
  • ½ cup pineapple, chopped finely
  • 2 T. chopped walnuts (optional)


  • Preheat oven to 200C (400F.) Spray a muffin tin with non-stick spray (I used a mini muffin tin- 24 cups.)
  • Mix your wet ingredients in a large mixing bowl (pumpkin through almond milk.) In a separate bowl, mix all your dry ingredients (oat flour through salt.) Add the dry ingredients to the wet, and stir briefly just until the dry ingredients disappear.
  • Gently stir in the shredded carrot, pineapple, and walnuts, if using. Scoop into the muffin tin using a small measuring cup or large spoon.
  • Bake for 8-10 minutes for mini muffins, 16-17 minutes for regular size. Makes 24 mini muffins or 12 regular.
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