These Zucchini Carrot Oat Muffins are a veggie-loaded treat that taste absolutely delicious. Made with bananas, oat flour, and grated vegetables, they’re a healthy, gluten free option for the whole family.
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It’s officially back to school time! Call me a nerd, but this is one my favorite times of the year. The weather, the “fresh start” feel, and of course, the final harvest of summer produce.
Before I start stocking up on apples, pumpkins, and root vegetables, I’ve been experimenting with any and every way to use warm weather veggies, especially zucchini.
What this summer squash lacks in flavor, it makes up for in versatility. It’s been a staple in our kitchen over the past month.
Some of my concoctions have included: zucchini noodles with peanut sauce or homemade tomato sauce, zucchini blended into green smoothies, and Flourless Peanut Butter Zucchini Brownies from Hummusapien.
Today’s recipe is rich in fiber, filled with veggies and fruit, and the perfect on-the-go option for kiddos (or adults) heading back to school! Plus, it’s allergy-friendly, free of gluten, dairy, and nuts…so it’s OK for classrooms with food allergies.
So, grab those last zucchini, get to shredding, and pop these bad boys in the oven. Your kids (and you!) will gobble them up in no time.
How to Make Zucchini Carrot Oat Muffins and FAQ
- This recipe uses oat flour as a base. To make your own, use a high-powered blender or food processor to grind gluten free oats into a fine flour. Combine the oat flour with the other dry ingredients: baking soda, baking powder, salt, and cinnamon.
- Next, grate the zucchini and carrots using a hand grater. In a large mixing bowl, whisk together the mashed banana, maple syrup, eggs, grated zucchini and carrots, and vanilla extract. Add the dry ingredients to this bowl and stir. Be careful not to over-mix.
- Transfer the batter to a greased or lined muffin tin. Fill each muffin cup very close to the top. If you want to add chocolate chips, push a few chips onto the tops of some muffins. Bake for 30-35 minutes and enjoy!
Can you omit the maple syrup or decrease the amount? Yes, I have tried the recipe with both ¼ cup and ½ cup maple syrup and it turned out great both times. You can also use honey or applesauce in place of the syrup. Some readers have tried 2 tablespoon of maple syrup combined with a small amount of applesauce.
What’s the best way to store these muffins? In an airtight container at room temp (on the counter in the kitchen) for 3-4 days. If you still have any left after this time (doubtful!), put the container in the fridge to prevent spoiling. You can also freeze these muffins. Thaw in the fridge or on the counter before eating.
Do you need to squeeze the water out of the zucchini? I do not recommend squeezing the water out of the zucchini, since it helps keep the muffins super moist!
If you make these Zucchini Carrot Oat Muffins, don’t forget to report back and let me know how you like them in the comments below! And be sure to check out my Healthy Olive Oil Zucchini Bread, Spinach Banana Muffins, and Strawberry Rhubarb Baked Oatmeal Muffins for similar treats.
📖 Recipe
Zucchini Carrot Oat Muffins
Ingredients
- 2 cups old fashioned oats - to make these gluten free, make sure the oats are certified gluten free
- 2 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon fine sea salt
- 1 tablespoon cinnamon
- 1 cup banana - mashed, about 2 large
- 2 eggs - lightly beaten
- ½ cup maple syrup
- 2 cups grated zucchini - about 1 large; do not squeeze out water
- 1 cup grated carrots - about 2 large
- 1 tablespoon vanilla extract
- Dark chocolate chips - optional
Instructions
- Preheat oven to 350 degrees Fahrenheit. Grease or line muffin pans.
- Use a high-powered blender or food processor to grind the oats into a flour. Transfer oat flour to a bowl, and add the baking powder, baking soda, salt, and cinnamon.
- In a separate bowl, mash the bananas and add the beaten eggs, maple syrup, grated zucchini and carrots, and vanilla.
- Add the dry ingredients to the wet ones and mix with rubber spatula. Note: you can now let the mixture sit for about 20 minutes to get thicker. The recipe still works if you skip this step, but the muffins will be fluffier and fuller if you let the batter sit.
- Scoop the mixture into the greased muffin pans. I filled them very close to the top. If desired, press about 5 to 7 chocolate chips into some of the muffins. I made 6 muffins without chocolate and 6 with, and both kinds were equally delicious!
- Bake for 30 to 35 minutes, or until a toothpick placed in the center of a muffin comes out clean.
- Let them cool slightly, and enjoy! The muffins will be moist in the middle. You can store them in an airtight container on the counter or in the fridge, or freeze for busy weeks.
Notes
Nutrition
Chocolate always makes everything better… Enjoy! – Lizzie
Jackie Tighe
I wanted to double-check before making these: Is it 1 tablespoon, not 1 teaspoon, of vanilla extract and cinnamon? They look so good; I can’t wait to try them!
Thank you,
Jackie
Lizzie Streit, MS, RDN
Hi Jackie, yes you are correct! Those are the intended amounts. I hope you enjoy the muffins!
Eve
It looks so good. I wonder what can I replace the bananas with?
Lizzie Streit, MS, RDN
Unsweetened applesauce is a great replacement!
Amy
I make these for school lunches. They’re a delicious healthy treat. The kids love them (even the one that doesn’t like banana). I add seeds like chia and hemp, which works really well. They freeze perfectly.
Lizzie Streit, MS, RDN
Hi Amy, I’m so glad to hear these muffins are a hit with your kids! Great idea to add chia and hemp for even more nutrients!
CW
Is there anything I could sub for the banana? My baby hates banana but the rest of this recipe is perfect.
Lizzie Streit, MS, RDN
You can try applesauce or mashed butternut squash or sweet potato. They may not be as sweet as they would be if you used bananas, but they should work!
Jill Marlow
Can this be made in a loaf pan?
Lizzie Streit, MS, RDN
Hi Jill, I have not tried it but I think it would work. You can try baking it at 350 degrees F for 45 to 60 minutes. Start checking for doneness at 45 minutes, by inserting a toothpick in the center to see if it comes out clean, to prevent overbaking.
Helen
What can I use instead of bananas
Lizzie Streit, MS, RDN
Hi Helen, unsweetened applesauce would work well! You could also try sweet potato or pumpkin puree or even Greek yogurt. However, those subs wouldn’t contribute the same sweetness as applesauce.
Pamela
Love this recipe
Lizzie Streit, MS, RDN
I’m so glad to hear it! It’s one of my favorites too!
Connie Sadowski, Realtor
Yum. I blended all ingredients in my vitamix and poured into paper cupcake tins. I first added dried tart cherries and orange peel (grated). I did not use chocolate but that sounds yum, too! Love this recipe.
Lizzie Streit, MS, RDN
Hi Connie, I’m thrilled that you enjoyed the recipe! I bet the cherries and orange peel were great in there.
Ali
I lm not sure what I did wrong, but the inside didn’t cook after 35+min.
Flavor is outstanding so I’m very bummed.. I had to use two med zucchini from my garden to make two cups. Theyre called “ cube of butter“ zucchini and may be more watery than traditional?
I also substituted Bob’s oat flour for rolled oats in blender, but I used one and 3/4 cup so I think that should’ve been good…
I really want to try again but it was a pretty involved recipe, so I have to have an idea of what to do differently. I first try and win my friend made them and she made them in a mini muffin pan. Maybe that would be better as they would cook more thoroughly throughout? Have you made them in as mini muffins? If so, how much time would you bake them?
Lizzie Streit, MS, RDN
Hi Ali, I’m sorry to hear that the recipe didn’t turn out quite right for you! I think trying to make them into mini muffins is a great place to start. I recommend baking them for 15-20 minutes if you are doing mini muffins. Check them for doneness at 10 minutes and then increase the cooking time as needed. Do you live in a high altitude location? Perhaps that made a difference.
Elisabeth
Added walnuts and substituted honey because I ran out of maple syrup. But these were delicious!
Lizzie Streit, MS, RDN
Yum! I bet the walnuts were a great addition. Thanks for leaving a review!
Katy
I have been making these for a couple years now. I was looking for a healthy, gluten free, filling, and nutritious on-the-go breakfast and this ticked all the boxes. I really wanted to find a way to “sneak” more veggies into my diet because I have the palate of a child.
I like to make a double batch and freeze the extra for the following week so I don’t have to prepare them as often. During the week I’m eating them, I keep them refrigerated because I have found that they are so moist they mold easily in the pantry – but in my opinion the fridge does not affect taste or texture (I do give them a quick zap in the microwave before eating).
I use honey instead of maple syrup and reduce it to two tablespoons. I’ve been experimenting with increasing the shredded veggies, and have found that adding unsweetened applesauce helps keep the batter texture right. This also yields more muffins. I cannot recommend this recipe enough!
Lizzie Streit, MS, RDN
Hi Katy, I’m so glad that you love this recipe! Thank you for your helpful comments and tips!! I’m glad to hear that applesauce works well. 🙂
Debbie Burke
I’ve made these muffins for the second time this morning and they are wonderful! I made a few changes. First I did squeeze the water out of the zucchini and I substituted unsweetened applesauce for the maple syrup. Besides adding the mini chocolate chips as you suggested I also put a few pecan halves in each muffin. I baked them for about 25 min. Perfectly moist without being soggy. Held their shape ( did not fall apart) and did not stick to the muffin pan. I follow WW and when I put the recipe ingredients into the app it came to only 1 smart point/muffin. If I had eliminated the nuts and chocolate it would have been 0 smart points.
Lizzie Streit, MS, RDN
Hi Debbie! Wow, it sounds like you made some wonderful additions, and I’m thrilled that you enjoy the recipe. Thanks for sharing your great tips and leaving a rating!
Anna
These were very tasty and I liked that they were not high in calories and carbs. But they turned out very heavy, not sure what I did wrong. Any suggestions would be appreciated.
Lizzie Streit, MS, RDN
Hi Anna, glad that you enjoyed them! How would you describe the heaviness? Were they not moist, you mean?
Ellen Gundrania
I had the same issue. I think by heavy, she meant dense. The inside didn’t cook like the outside. I still love the flavor, but would like them better if they cooked evenly.
Kerrie
Hi if I use oat flour instead of grinding rolled oats, is it the same amount?
Lizzie Streit, MS, RDN
Hi Kerrie, I’d recommend using 1 3/4 cup of oat flour instead of 2 cups. Hope you enjoy the recipe!
Tonia
Lizzy-
This was my first time trying a recipe of yours and my daughter will be taking it with her to college! We loved them, especially with the added chocolate chips. I am certain that they will find their way to a VA potluck in the near future! Keep it up- your site is wonderful.
Lizzie Streit, MS, RDN
Hi Tonia! I’m so glad to hear that you and your daughter liked them!! Thanks for letting me know! I also made a batch this weekend, and fell in love with them all over again.
Julia
I LOVE these muffins! I’ve been looking for the perfect light breakfast. I’m mainly grain free, so typical breakfasts don’t work well for me. I also dislike heavy breakfasts and baked eggs…. so that really narrows things down. Now that I’m converting to Paleo, I’m experimenting with using coconut flour instead of oat flour. I also add larger chunks of carrots and walnuts to the mix and sprinkle pumpkin seeds on top for extra texture. Using two full large zucchinis makes them extra moist. All my friends love them as well and I can’t count how many times I’ve been asked for the recipe. What a great way to eat veggies in the morning in a very breakfast-y way. I don’t use any sweetener except the bananas and they are still so tasty! Thanks so much!!
Lizzie Streit, MS, RDN
Hi Julia,
I’m so glad to hear that and thank you so much for leaving a comment! Sounds like have made some great substitutions and additions to the recipe!!
Nancy
These look great! Quick question, I’m making these for my 9 month old and was wondering could you omit the maple syrup entirely, and use mashed apple or something else for a little more sweetness? or if you just take the maple syrup out, will if effect the overall bake / texture of the muffin?
Lizzie
Hi Nancy – so glad you are trying the recipe. I haven’t personally tried omitting the maple syrup entirely, but I believe applesauce or apple that was mashed really well would work in place of maple syrup. I don’t think taking out the maple syrup and not adding something in place would work, so my best advice would be to try applesauce or mashed apple. Hope that helps, and I’d love to hear how they turn out!
Katie
Hi! We only used 2 tbs of maple syrup instead of 8 and sweetness was perfect for our baby. I believe we added slightly extra applesauce but overall moisture wasn’t an issue. By boys LOVE these!!!
Aless
Hi, I made these and they turned out wonderful, thank you!!! Just wondering if you knew the nutritional contents?
Lizzie Streit, MS, RDN
I’m so glad you enjoyed them!! Thanks for rating the recipe :-). Unfortunately I do not have that capability yet for my recipes, but it will be coming soon. To figure out the nutrition facts, you can plug in the recipe here: https://cronometer.com/. Hope that helps!
Shannon
Could you use a loaf pan instead of muffins?
Lizzie
I think that should work just fine. You may need to cook it for slightly longer. I’d recommend using a toothpick to check if it’s finished and pop it back in for a few minutes if it’s still undercooked in the middle. Hope that helps!
Megan
Any tips on how to convert to mini muffins, how long should I bake them for?
Lizzie
Hi Megan – So sorry for my delay, I was traveling. Were you able to bake them successfully in a mini muffin tin? My best advice would be to bake them for 15 to 20 minutes in mini muffin tins to start and then use a toothpick to see if they bake through for you. They may need a little more time after you check them. Hope that helps and that you enjoy the recipe! 🙂
Katie
My husband and 2-year-old son are OBSESSED with these! And I love how much veggies I’m sneaking in there. I actually make with just 2 TBS of honey or maple syrup instead of a half cup, and add raisins to the batter at the end. I’ve made them a handful of times and they’re a HIT (and I bring them into my son’s daycare for him as a replacement for a birthday cupcake someone brings in or a muffin they serve). Question: the middles seem to cave in (again, doesn’t affect amazing taste), but is there a way to avoid this? Should I use more/less baking soda/powder?
Lizzie
Hi Katie!
Wow, that is so great to hear! Thanks so much for letting me know. I’m thrilled they are a hit with your son and husband. Your modifications to the recipe sound delicious. I sometimes decrease the amount of maple syrup I use as well.
Great question! I have heard this from another reader as well. To solve this issue, you can try increasing the oven temperature to 400 degrees F. You may need to check to see if they are done a little sooner than 30 minutes to make sure they don’t burn.
I have not tried increasing or decreasing the leavening agents since I believe some of the sinking has to do with the amount of moisture the muffins contain from the added zucchini and carrots. Another option would be to try to squeeze out the zucchini and pat it dry (even though I wrote the recipe to say otherwise) to see if that helps.
Let me know if either of these tips work! I’d be interested to hear, and hopefully I can provide some other troubleshooting options if these doesn’t work. Talk to you soon 🙂 – Lizzie
Katie
Awesome, thanks LIzzie! I will try these tips next time I make them and report back! I just made a batch yesterday so my boys will be satisfied for a few days 😉
Brittney Neunzig
I added 1/4 cup flax meal and my muffins didn’t cave in after they came out of the oven. Nice and round on top.
Lizzie Streit, MS, RDN
Awesome! That’s great to know. I will have to try a batch that way. I just recently made them and they didn’t cave for me that time, but they have in the past. Maybe the weather plays a role.