Super Sophie Carrot Muffins


The Super Sophie Carrot Muffin recipe is a moist, tantalizing muffin that is filled with everything that is healthy for kids, and it tastes amazing! You can eat this healthy muffin for lunch and be totally filled up!

Many moms’ of young kids are concerned about feeding raw carrots to their little ones. The great news is if you shred the carrots up and put them inside of carrot muffins, your little sweeties can enjoy all the health benefits of carrots, in addition to the great taste of terrific, tasting carrot muffins.

DID YOU KNOW? No other vegetable or fruit contains as much beta carotene as carrots. Beta carotene is very important for children as their little bodies convert beta carotene into vitamin “A.” This is important because vitamin A helps support healthy growth and development of children,  tissue and bone repair, healthy eyes, a strong immune system, and healthy, vibrant skin. WOW!

This delicious carrot muffin recipe is moist, delicious and so healthy for kids!

Overview of the Sophie Bear Carrot Muffin Recipe:

This healthy muffin is so pretty and can be served as a dinner muffin, a healthy breakfast muffin or a wonderful healthy snack for kids.
 After the carrot muffins are baked they come out as light yellow color, with pretty strips of the shredded carrots decorating the muffin. It really is a very beautiful healthy muffin.

This carrot muffin recipe is my 2 year old daughter’s favorite muffin. It uses three whole grain flours including whole wheat pastry flour, Amaranth flour, Barley flour, in addition to wheat germ and wheat bran. The carrot muffins are sweetened with raw honey, a touch of date sugar, and contain NO butter.  The shredded carrots combined with the applesauce and the yogurt make this carrot muffin so moist and so tasty.

Sophie Bear Carrot Muffin Recipe:


  • 1 cup of whole wheat pastry flour
  • 1/2 cup Amaranth flour
  • 1/2 cup Barley flour
  • 2 tablespoons wheat germ
  • 3 tablespoons wheat bran
  • 1/4 cup raw honey
  • 4 tablespoons date sugar
  • 3/4 cup organic non-fat yogurt
  • 1 cup unsweetened, organic applesauce
  • 3 tablespoons Grape seed oil
  • 2 eggs
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 tablespoon vanilla
  • 1 1/2 cups organic grated carrots (very easy to do in a food processor, about 4 carrots)

(You can shred the carrots with the skin still on them as long as the carrots are organic.)

This recipe is called the Super Sophie Carrot Muffins, because my 2 year old daughter Sophie just LOVES them. The first time I made them she ate 3 muffins for lunch and STILL wanted more.


  • Preheat over to 350 degrees F
  • Line your muffin pan with muffin lines, or silicone muffin liners
  • Beat together the eggs, yogurt, vanilla, Grape Seed Oil, applesauce, raw honey and date sugar. If you have a Kitchen Aid, use the paddle attachment.
  • In a separate bowl, combine the Barley flour, whole wheat pastry flour, Amaranth flour, wheat germ, wheat bran, baking soda, nutmeg and cinnamon.
  • Sift dry mixture, or put it inside of a strainer and let air get into the flour. (If you don’t have a strainer of a sifter, skip this step.)
  • Combine the wet ingredients with the dry ingredients and mix together.
  • Add the shredded carrots and mix together.
  • Fill 12 muffin tins with batter.
  • Bake until golden brown and toothpick comes out clean. 20-25 minutes.
  • Make sure to remove muffins from the muffin pan when you take them out of the oven so they don’t continue cooking.   If you use silicone muffin tins, remove muffins from the muffin tins so they don’t steam the muffins.Calorie information for the Carrot Muffins:
  • Serves 12 healthy sized carrot muffins (see note below)
  • Divide calories in half if you fill the muffin tins half way and make 24 smaller sized muffins.

    Calories and Dietary Information:
  • I typically only fill the muffin tins half way so I am able to make 24 muffins. The reason why I do this is these healthy muffins packed with nutrients and are therefore very filling.  I often eat a healthy muffin and a piece of fruit for lunch and I am very satisfied. If you use this approach and make 24 muffins, you can divide the calories in two from what is listed below.
  • 165 Calories for each of the 12 muffins. (see note above)
  • 5.03g Fat
  • .62g Sat Fat
  • 28g Carbs
  • 3.55g Fiber
  • 9.9g Sugar
  • 4.40g Protein
  • 32.75g Sodium
  • 26.41g Chol
  • 172mg Potassium
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  1. claudia says:

    My family and I love these muffins. My husband is very into traditional flavors and so far he likes these ones. My 3 years old keep asking me for them. They are tasty, moist, healthy. I can not ask for more 🙂

  2. Kate says:

    I haven't heard of using amaranth flour before or even date sugar. Thanks so much, it's nice to find a real healthy carrot muffin and not commercial rehashed recipes that are not good for you.