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Coconut and carrot muffins on a gray background
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4.67 from 9 votes

Coconut and Carrot High Protein Muffins

These carrot lentil protein muffins are a great kid-friendly snack, filled with sneaky lentils to add healthy protein, fibre and nutrients. You'd never guess there were lentils in them!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Breakfast
Cuisine: American
Servings: 12
Calories: 135kcal


  • 19 oz can of brown lentils (drained & rinsed)
  • 2 large eggs
  • ½ cup unsweetened applesauce
  • 1 teaspoon vanilla
  • ½ cup plain yogurt (full fat, not light)
  • ½ cup packed brown sugar
  • 1 cup all purpose flour (125 g, fluffed, spooned & levelled)
  • 1 teaspoon cinnamon
  • 1 teaspoon baking soda
  • teaspoon baking powder
  • 2 carrots shredded finely (just over 1 cup)
  • ¼ cup sweetened shredded coconut


  • Preheat the oven to 350°F.
  • Line a standard-sized muffin tray with parchment or silicone liners and set aside.
  • Add the lentils to a food processor and process until smooth. You can also mash with a fork or potato masher.
  • Measure out ¾ cup, and mix in a large bowl with the eggs, applesauce, vanilla, yogurt and brown sugar.
  • Add in the flour, cinnamon, baking soda and baking powder.
  • Mix the wet and dry ingredients together until just combined (do not over-mix). Fold in the carrots.
  • Spoon the mixture into the muffin liners, filling just to the top. Sprinkle with the coconut.
  • Bake for 20-25 minutes, or until a toothpick comes out clean.


  • Store in a sealed container in the fridge for up to 4 days.
  • Store wrapped in parchment paper in a meal prep container in the freezer for up to 1 month.
  • Reheat and serve with butter.



This recipe was tested with parchment and silicone liners.
Freeze leftover mashed lentils for another batch of muffins


Serving: 1muffin | Calories: 135kcal | Carbohydrates: 25g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 29mg | Sodium: 122mg | Potassium: 179mg | Fiber: 3g | Sugar: 12g | Vitamin A: 1748IU | Vitamin C: 1mg | Calcium: 37mg | Iron: 2mg