Recipe Makeover – Carrot Cake Muffins – Getting Rid of White Flour and White Sugar

Yield:  12 muffins



1 ½ cup gluten-free or spelt flour or Marci’s Keto/Bake Mix

(If using the Keto/Bake Mix, you may wish to add an additional 1/4 – 1/2 cup to make a thicker batter.)

1 cup coconut sugar

½ teaspoon cinnamon

½ teaspoon baking soda

½ teaspoon baking powder

½ cup coconut oil

1 ½ tablespoons maple syrup

2 large eggs, room temperature

2 teaspoons vanilla extract

2 cups finely grated carrots or chop into small pieces with a food processor



1.    Preheat the oven to 350°F. Line a muffin tin with muffin liners or grease well with coconut oil.

2.    In a medium bowl, whisk together flour, sugar, cinnamon, baking soda, and baking powder.

3.    In a large bowl, combine oil, maple syrup, eggs, carrots and vanilla and mix well.

4.    Stir dry ingredients into wet ingredients until completely incorporated.

5.    Fill muffin liners 2/3 full.

6.    Bake in preheated oven for 20-25 minutes or until a toothpick inserted in the centre of the muffin comes out clean. Cool for 5 minutes before transferring to a cooling rack to continue cooling.



  1. The initial goal of changing the ingredients you bake with is to eliminate white flour and white sugar, which are devoid of nutrients, cause blood sugar imbalance, and promote inflammation, and replace them with healthier versions that contain less sugar and more nutrients. Once you have adjusted to this change, then you can slowly start making other changes such as reducing the total amount of sugar and increasing the fibre. Below is the reasoning behind the substitutions:


1 ½ cups flour 1 ½ cup spelt flour or gluten-free flour or Marci’s Keto/Bake Mix Spelt flour can be substituted 1:1 for wheat flour. Light spelt flour is comparable to white enriched flour and works better for pastries and baking. Whole spelt flour is comparable to whole wheat flour and is better for muffins and bread.


If you require gluten-free, the brand I prefer to use is Cup for Cup rice flour because it does not contain any starch (starch is quickly broken down into sugar). When I made these muffins, I used ½ cup oat flour and 1 cup Bob’s Red Mill Gluten-free All-Purpose Baking Flour (a bean flour).

1 cup sugar 1 cup coconut sugar Coconut sugar substitutes 1:1 for white or brown sugar, so it is an easy substitute. It contains a little less sugar – 1 teaspoon contains 4g vs white sugar which contains 5g, plus it contains potassium, calcium and iron so your body is receiving some nutrition vs nothing at all. The more nutrients a food contains, the easier it is to digest.
½ cup vegetable oil ½ cup coconut oil Most vegetable oils are rancid and promote inflammation. Although coconut oil is a saturated fat, it does not contain cholesterol, it is easier to digest and helps to decrease inflammation.
⅓ cup brown sugar 1 ½ tablespoons maple syrup I used a little maple syrup, a natural sweetener to replace the brown sugar, a refined sugar.
End Result:
10g Fat

1g Saturated Fat

35 mg Cholesterol

37g Carbohydrates

1g Fibre

24 Sugar

3g Protein

180 mg Sodium

11g Fat

8g Saturated Fat

35 mg Cholesterol

33g Carbohydrates

1g Fibre

19g Sugar

3g Protein

80 mg Sodium

Fat increased by 1g

Saturated fat increased by 7 g (from coconut oil)

Cholesterol – no change

Carbohydrates decreased by 5g

Fibre – no change

Sugar decreased by 5g

Protein – no change

Sodium decreased by 100mg

Simply by changing the flour and the type of sugar used, the total sugar was reduced by 5g.

By changing the flour, sugar and oil, the inflammatory ingredients were eliminated.





1 ½ cups flour

1 cup sugar

½ teaspoon cinnamon

½ teaspoon baking soda

½ teaspoon baking powder

½ cup vegetable oil

⅓ cup brown sugar

2 large eggs

2 teaspoons vanilla

2 cups finely grated carrots






Print Recipe: Carrot Cake Muffins