Three carrot muffins

Carrot muffins (Allergy friendly)


This recipe does not account for potential contamination that may occur through manufacturing and processing. Ingredients in this recipe may still have precautionary allergen food labelling (e.g. "may contain traces of").

When preparing this recipe, it is important to:

  • double-check the label of ingredients every time you make it
  • prevent any contamination during preparation, cooking and serving
Ingredients 12 regular muffins 24 regular muffins
Gluten free self raising flour  1 ½ cups (150g)  3 cups (300g)
Rice bran or quinoa flakes ½ cup (60g) 1 cup (120g)
Sugar ¼ cup (60g) ½ cup (120g)
Cinnamon, ground 1 teaspoon 2 teaspoons
Carrots, medium, grated 3 (180g) 6 (360g)
Apple, medium, grated 1 (150g) 2 (300g)
Egg replacer 2 teaspoons  4 teaspoons 
Water 4 tablespoons  160mls
Rice milk 1 cup (250mL) 2 cups (500mL)
Canola oil ¼ cup (60mL) ½ cup (120mL)
Pure vanilla essence 1 teaspoon 2 teaspoons


  1. Preheat oven to 200°C. Lightly grease muffin trays or line trays with paper cases.    
  2. Combine flour and rice bran or quinoa flakes with sugar and cinnamon in a bowl. Stir in grated carrot and apple.
  3. Mix egg replacer with water. Add rice milk, oil and vanilla essence.
  4. Add egg replacer and milk mixture to flour and sugar mixture and mix until just combined. Do not over mix or the muffins will be tough.
  5. Spoon mixture evenly into muffin trays or cases.
  6. Bake for 20 to 25 minutes until cooked and brown on top.


Each serve provides

  • ¾ children’s serve of grain (gluten free flour and rice bran or quinoa flakes)*
  • A source of vegetables**



  • For a low FODMAP version, replace apple with mashed banana.
  • For a low salicylate, amine and glutamate version, replace grated apple and carrot with a similar quantity of diced pears and omit cinnamon.
  • Use pure vanilla essence as imitation vanilla essence usually contains food additives.


* One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.

Recipe adapted with permission from Cooking for kids with food allergy, Department of Nutrition and Food Service, Royal Children’s Hospital Melbourne.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

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