Low-FODMAP & Gluten-free Carrot Spice Muffins

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A classic.  Low-FODMAP Carrot Spice Muffins.  Top them with low-FODMAP glaze, or just enjoy them plain.  So good, moist, and packed with flavor.

Carrot Spice Muffins were a staple at our neighborhood coffee shop, and I would have one almost every Saturday as a teenager, when I worked my usual shift at the greeting card store near my home.

Sweet, but not overly so, the carrots provide moisture, plus the vitamins and minerals of a naturally low-FODMAP vegetable.

I love to add walnuts to mine, but coconut, and raisins are also fan favorites.

You may be baking these up for your Easter celebration, but they are just as delicious at Thanksgiving breakfast too.

My recipe for my low-FODMAP Carrot Spice Muffins is sure to be a favorite in your home.  I think you will love them as much as I do.

For more great low-FODMAP Breakfast inspiration, see my best Low-FODMAP Breakfast Recipes.  For other Low-FODMAP Desserts, Sweets, and Treats, I have the biggest selection on the blog too.

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Or check out over 500 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Yield: 12 muffins; 1 muffin per serving

Prep time: 15 min

Bake time: 20-25 min

Total time: 40 min

Bake: 350 F

Equipment: muffin tin, liners (optional)

Author: Dr. Rachel Pauls

Type: Dessert, Baked Goods

Cuisine: American


  • 2 cups low-FODMAP, gluten-free flour*
  • 3/4 cup granulated sugar
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 3/4 teaspoon xanthan gum, if not added to your flour choice
  • 1/4 teaspoon salt
  • 1 cup (160g) finely shredded carrots
  • 1/2 cup chopped walnuts, plus additional for topping (optional)
  • 1/2 cup sweetened shredded coconut (optional)
  • 1/2 cup low-FODMAP milk (such as lactose-free, or almond for a dairy-free version)
  • 1/2 cup canola oil (or your preferred oil for baking)
  • 2 large eggs, room temperature
  • 2 teaspoons vanilla extract
  • Low-FODMAP Cream Cheese frosting, Low-FODMAP vanilla glaze, or coarse sugar, for topping


  • Preheat oven to 350ºF and position rack in center of oven
  • Grease muffin cups with cooking spray, and line with liners if using
  • Mix low-FODMAP flour, sugar, cinnamon, nutmeg, baking powder, baking soda, xanthan gum (if needed), and salt in a large mixing bowl by hand
  • In a separate small bowl whisk together milk and oil, then discard 1 tablespoon of this liquid
  • Add the eggs and vanilla to the milk and beat by hand until combined
  • Stir in shredded carrots, walnuts, and coconut (if using); stir well
  • Gently incorporate the dry ingredients to the wet mixture and stir until very well blended
  • Fill muffin cups in the muffin pans evenly, about 2/3 full (do not overfill wells).  A large cookie scoop works well
  • Sprinkle with coarse sugar and additional walnuts, if desired.  If you have extra batter you may bake it alongside in a ramekin
  • Bake about 20-25 minutes until muffins are light golden brown and springy to the touch (check for doneness at 20 minutes). A tester should come out clean
  • Cool in pan for 5 minutes and transfer to a rack to cool completely


  •  I always use Authentic Foods GF Classical blend for all my baking.  The texture is the best.
  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting).
  • For my muffins, I glazed using 1 cup confectioner’s sugar and 1-2 tablespoons LF milk.

Serves 12
Calories Per Serving: 279
19%Total Fat 14.8g
10%Cholesterol 31mg
9%Sodium 197.7mg
12%Total Carbohydrate 33.2g
Sugars 15g
8%Protein 4.2g
12%Vitamin A 107.2µg
1%Vitamin C 0.7mg

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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