Heart and Soul Paleo Muffins
Yield: 12 large muffins (or 18 medium-size muffins)
These muffins are made with no sugar or syrups and are bursting with wholesome ingredients.  A few minutes of easy meal prep will provide a week's worth of filling, grab-and-go breakfasts or snacks.  I usually make these without any of the optional add-ins but do list them as they provide a great way to customize according to taste.


  • 1 1/2 cups (150 grams) almond flour or almond meal
  • 1/2 cup (60 grams) flax meal (see notes for options*)
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • 1/2 teaspoon kosher salt
  • 3 medium over-ripe bananas (about 1 1/3 cups or 320 grams mashed)
  • 1 cup pitted dates**
  • 3 large eggs
  • 1/4 cup coconut oil (regular virgin or butter flavor; no need to melt)
  • 1 teaspoon apple cider vinegar
  • 1 1/2 cups carrots, shredded (about 5 – 5 1/2 ounces)***
  • Optional add-ins: about a 1/2 cup raisins, chopped nuts of choice, shredded coconut, chocolate chips, etc.


  1. Grease or line a muffin pan(s) for 12 or 18 muffins as preferred; set aside.  Preheat the oven to 350 degrees F.

    In a medium bowl, combine the almond flour, flax meal, baking soda, cinnamon, and salt.  Set aside.

    In a food processor, blend the bananas, dates, eggs, coconut oil, and vinegar until smooth.  (I have also used a high-powered blender, but be aware: the batter is thick, so this method may require some stirring by hand to fully incorporate the dry ingredients. If using a blender, make certain to blend the banana-date mixture until very smooth before adding the dry ingredients.)

    Add the dry ingredients, and process until just combined, scraping down the sides as needed.  Sprinkle the shredded carrots over top and pulse a few times to incorporate, taking care not over-process them.

    Scoop the batter into the prepared muffin tins and bake for approximately 30 minutes for 12 larger muffins or 25 minutes for 18 medium muffins.  Check a few minutes early and/or add a few minutes as needed, as all ovens vary.

    Cool for 5-10 minutes in the pan, and then remove to a rack and cook completely.  Muffins may be stored on the counter for a day or so, after which I recommend covering and refrigerating.  Muffins will keep in the fridge for about a week and freeze well.


*If you don’t have flax meal (ground flaxseed) on hand, you may substitute with an additional 1/2 cup/50 grams of almond flour.  Either way, you will be using a total of 2 cups “flour.”  Also, the color of the muffins may vary from the pictured batch based on whether you use golden or brown flax meal (both work well and there’s no difference in taste), almond flour vs. meal, and/or the variety of dates used.

**In order to break down and fully incorporate into the batter, the dates should be fairly soft.  If they’ve been around for a while and seem dry, soak them in warm water for 15 minutes and then drain well before using.

***I prefer to use freshly shredded as opposed to pre-shredded carrots, which can be coarser and not as moist.  I grate with a hand grater, but you could use the shredding disc of the food processor before mixing the remaining ingredients with the standard blade.

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