Healthy Eating

Gluten-Free Date & Carrot Muffins

Prep Time: 10 minutes  | Cook Time: 30 minutes  | Total Time: 40 minutes |*Servings: 12

Did you know that flax seeds are packed with nutrients that can give you a boost of energy and fight fatigue?

Flax seeds are an excellent source of thiamin, also known as vitamin B1. This vitamin helps the body convert carbohydrates into energy, supporting the proper functioning of the cardiovascular and nervous systems.

Flax seeds are a good source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that can help reduce inflammation. In addition to ALA, flax seeds are also rich in lignans and fibre, which are important for maintaining good health.

Additionally, dates provide natural sweetness and important nutrients that support bone health, such as potassium and magnesium.

Combining these ingredients results in nutrient-packed muffins that will energize you in the morning or during long afternoons at work.

Nutritional information (per serving*): Calories: 180; Protein (4g); Total Fat (5g); Saturated Fat (1g); Unsaturated Fat (4g); Carbohydrates (26g); Fibre (3g); Sodium (123mg).


  • 1 cup soy milk, unsweetened
  • ¼ cup plain yogurt
  • ¼ cup avocado or coconut oil (liquid)
  • 1 egg
  • 1 tsp vanilla
  • ¼ cup cane sugar or packed brown sugar (optional)
  • ½ cup dried dates, chopped
  • 4 tbsp flaxseeds, ground
  • ½ cup applesauce, unsweetened
  • 1 cup carrots, shredded
  • 1 ½ cups gluten-free flour
  • 2 tsp cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • ½ tsp salt


Step 1
Preheat oven to 350° F and line a 12-muffin tray with paper or silicone liners.

Step 2
Combine milk, yogurt, oil, egg, vanilla and sugar (optional) using an electric mixer.  

Step 3
Add dates, flaxseeds, carrots and applesauce. Mix again.  

Step 4
Mix the flour, cinnamon, baking powder, baking soda and salt in a separate bowl.  

Step 5
Add to the wet mixture and mix until just combined.  

Step 6
Scoop out the batter, filling muffin liners ¾ full. Top with dried dates (optional).

Step 7
Bake for 25-30 minutes or until a toothpick comes out clean.  

Step 8
Let cool on a rack for 20 minutes.  

Mix wet ingredients

Add carrots, flaxseeds, applesauce and dates
Combine dry ingredients

Extra tips:

  • Substitute soy milk with milk or plant-based alternatives according to your preference.
  • Use golden flax meal, pre-shredded carrots, chopped dates and pre-packed unsweetened applesauce for convenience and comfort.
  • Replace gluten-free flour with whole wheat flour or spelt flour if you don’t follow a gluten-free diet.
  • Add ¼ cup shredded unsweetened coconut for extra sweetness if you prefer not to use cane sugar.
  • Make this recipe completely vegan by skipping the egg and yogurt. To replace the egg, mix 1 tablespoon of ground flaxseeds with 3 tablespoons of water in a small bowl and let sit for 5 minutes before adding. Use ¼ teaspoon of apple cider vinegar instead of yogurt.
  • Use mini-muffin trays to make 24 mini-muffins and reduce baking time to 20 minutes.
  • Store muffins in an airtight container on your kitchen countertop for 3-4 days if they don't contain dairy or egg. Otherwise, refrigerate. To freeze, put in a single layer in a freezer bag and keep for up to 3 months.

Bake and serve