Name: Coconut and Carrot High Protein Muffins Recipe
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 19 oz can of brown lentils (drained & rinsed; note that you will not use the whole can in the recipe); 2 large eggs; 1/2 cup unsweetened applesauce; 1 teaspoon vanilla extract; 1/2 cup full fat plain yogurt; 1/2 cup packed brown sugar; 1 cup all purpose flour (125 g, fluffed, spooned & levelled); 1 teaspoon ground cinnamon; 1 teaspoon baking soda; 1/8 teaspoon baking powder; 2 carrots (shredded finely, just over 1 cup); 1/4 cup sweetened shredded coconut

Jump to Recipe· 4.4 from 15 reviews

If you are on the lookout for a snack that is as nourishing as it is delicious, this Coconut and Carrot High Protein Muffins Recipe will quickly become your new favorite. These muffins combine the natural sweetness of carrots and shredded coconut with the surprising creaminess lentils bring to the batter, creating a moist, flavorful treat packed with protein and wholesome ingredients. Perfect for breakfast, a midday pick-me-up, or an on-the-go snack, these muffins offer the perfect balance of nutrition and indulgence, making healthy eating feel like a genuine delight.

Ingredients You’ll Need

The image shows a top view of a clear food processor bowl filled with small, round, orange lentils. The lentils cover the white central blade holder in the middle of the bowl. The food processor base is white, and all this is placed on a white marbled surface. The texture of the lentils is smooth and slightly shiny, and they are evenly spread inside the bowl. Photo taken with an iphone --ar 4:5 --v 7

This recipe calls for simple, everyday ingredients that come together beautifully to build great taste and texture. Each element plays its part, whether it’s lending moisture, a touch of sweetness, or that satisfying protein boost.

Brown lentils (19 oz can): Provides a smooth base and a surprising protein punch while keeping the muffins moist.
Large eggs (2): Bind everything together and give structure to the muffins.
Unsweetened applesauce (½ cup): Adds natural sweetness and moisture without extra fat.
Vanilla extract (1 teaspoon): Infuses a warm, inviting aroma and subtle sweetness.
Full-fat plain yogurt (½ cup): Balances moisture with richness, making these muffins tender.
Brown sugar (½ cup, packed): Amplifies the caramel notes and complements the coconut and carrot.
All-purpose flour (1 cup/125 g): The base that gives the muffins their structure.
Cinnamon (1 teaspoon): Adds a comforting spice that pairs perfectly with carrot and coconut.
Baking soda (1 teaspoon): Helps the muffins rise beautifully and become fluffy.
Baking powder (⅛ teaspoon): Works together with baking soda for optimal leavening.
Carrots (2, shredded finely): Adds natural sweetness, moisture, and vibrant color.
Sweetened shredded coconut (¼ cup): Sprinkled on top for a lovely texture contrast and tropical flavor boost.

How to Make Coconut and Carrot High Protein Muffins Recipe

Step 1: Prepare and Preheat Your Oven

Start by heating your oven to 350°F. This ensures it’s perfectly preheated by the time your batter is ready, giving your muffins the right environment to rise evenly.

Step 2: Line the Muffin Tray

Line a standard muffin tin with parchment paper or silicone liners. This little step means no sticking and makes clean-up a breeze.

Step 3: Puree the Lentils

Drain and rinse your canned brown lentils. Then, process them in a food processor until perfectly smooth. If you don’t have a processor, mashing them with a fork or potato masher will do just fine—just aim for a creamy consistency.

Step 4: Combine the Wet Ingredients

Measure ¾ cup of your lentil purée and transfer it to a large mixing bowl. Add the eggs, unsweetened applesauce, vanilla, yogurt, and brown sugar. Give everything a good stir to combine into a smooth, luscious mixture.

Step 5: Mix the Dry Ingredients

In a separate bowl, whisk together the flour, cinnamon, baking soda, and baking powder. This step evenly distributes the dry ingredients, so your muffins have a consistent flavor and rise.

Step 6: Bring Wet and Dry Ingredients Together

Gently fold the dry ingredients into the wet mixture until just combined—resist the urge to over-mix! The secret to tender muffins is minimal stirring. Once the batter looks uniform, fold in the finely shredded carrots.

Step 7: Fill the Muffin Liners

Spoon your batter into each muffin liner, filling them just to the top. This helps to form a lovely dome. Don’t forget to sprinkle sweetened shredded coconut over each cup for that extra flavor and a touch of crunch.

Step 8: Bake to Perfection

Pop the tray into your preheated oven and bake for 20 to 25 minutes. Keep an eye on them and test with a toothpick—it should come out clean when the muffins are perfectly baked.

How to Serve Coconut and Carrot High Protein Muffins Recipe

The image shows seven small muffins arranged on a white marbled surface. Six muffins are whole, golden-brown with a slightly rough texture, and topped with white shredded coconut pieces scattered unevenly. The seventh muffin is cut in half, placed in the center, revealing its soft, moist interior with an airy crumb structure in a warm orange-brown color. The light creates soft shadows, highlighting the texture of the muffins and the coconut topping. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

Enhance your serving experience by adding a light smear of honey or a dollop of Greek yogurt on top. Toasted coconut flakes on the side also make a gorgeous visual and textural addition.

Side Dishes

These muffins pair beautifully with fresh fruit like sliced apples or berries and a hot cup of coffee or tea. For a more filling option, serve alongside a garden-fresh salad or simply enjoy them as a stand-alone snack packed with protein.

Creative Ways to Present

Try slicing your muffins in half and spreading a layer of cream cheese or nut butter for a more indulgent treat. You can also pack them in colorful lunchboxes with a sprinkle of extra shredded coconut or cinnamon for a fun burst of flavor on the go.

Make Ahead and Storage

Storing Leftovers

Once cooled, store your muffins in a sealed container in the refrigerator where they’ll stay fresh and moist for up to 4 days. They’re perfect to grab as a ready snack without the wait.

Freezing

If you want to prep a batch ahead for busy days, wrap each muffin in parchment paper and place them in a meal prep container in the freezer. They freeze beautifully and can keep for up to 1 month without losing texture or flavor.

Reheating

When you’re ready to enjoy your frozen muffins, warm them gently in the microwave or oven until heated through, then serve with a pat of butter for a comforting, freshly baked feel.

FAQs

Can I substitute the lentils in this recipe?

Lentils provide the signature protein and moisture in this recipe, but you can experiment with pureed chickpeas or black beans. Just keep an eye on texture, as substitutions may slightly alter the final outcome.

Is this recipe suitable for vegetarians?

Yes! This recipe uses eggs but excludes any meat products, making it ideal for vegetarians. For a vegan version, you could try egg replacements and a plant-based yogurt.

How sweet are these muffins?

These muffins strike a balance between subtle natural sweetness from the carrots and applesauce, plus a touch of brown sugar. They’re not overly sweet, making them great for someone who prefers a less sugary treat.

Can I use gluten-free flour?

Absolutely! Substitute all-purpose flour with your favorite gluten-free blend at a 1:1 ratio. Just ensure all other ingredients match your dietary needs.

Why is shredded coconut used on top and in the batter?

Adding shredded coconut in the batter provides subtle flavor and moist texture, while the sprinkle on top adds a delightful crunch and visual appeal that complements the carrot beautifully.

Final Thoughts

This Coconut and Carrot High Protein Muffins Recipe isn’t just about healthy snacking—it’s about enjoying every bite of something nourishing and utterly satisfying. Whether you’re fueling up before a busy day or simply want a wholesome treat, these muffins hit all the right notes. Give them a try soon and watch them become a beloved staple in your kitchen!