Carrot Cake Muffins in black and white polka dot muffin wrappers

Carrot Cake Muffins

These Carrot Cake Muffins are made with sprouted sorghum flour and other healthy ingredients for an allergen-friendly muffin.

Interested in baking with sprouted flours? In this quick primer we’ll explore the benefits of sprouted grains and where to find sprouted grain flours.

What Are Sprouted Grains?

When grains are sprouted, they are soaked and given the time to germinate and grow a tail-like sprout. The sprouting process offers several nutritional benefits. Sprouting grains activates the enzymes within the plant that aid in digestibility, which may help increase the absorbability of the vitamins, minerals, fiber, and protein in the grains. Levels of phytic acid, a compound found in grains that can block the absorption of certain minerals, is significantly reduced during the soaking and sprouting process. The growing process that occurs during sprouting also reduces the glycemic index of the grain, causing a lower rise in blood sugar levels when eaten, which can be particularly beneficial for individuals with carbohydrate sensitivity.

For those with celiac disease or gluten intolerance, even gluten-free grains can cause cross-reactive symptoms such as bloating and stomach pain. Because of their easy-to-digest nature, sprouted grains and sprouted grain flours are often much better tolerated by those with sensitive systems than non-sprouted alternatives.

Where to Find Sprouted Grain Flour

While grains can be soaked, sprouted, dried, and milled into flour at home, a much less labor-intensive alternative is to purchase sprouted flours. They have become widely available in recent years with home bakers’ growing interest in baking for digestive health and gut support. Look for sprouted grain flours at natural food stores or online retailers such as, Thrive Market, Bob’s Red Mill, and Vitacost. Gluten-free flours that are often sold sprouted include brown rice flour, sorghum flour, and chickpea (garbanzo bean) flour.

How to Bake with Sprouted Flour

The great news about baking with sprouted grain flour is that you can use it just like you would non-sprouted flour. You may even find that your baked goods have a softer, less bitter flavor, as sprouting can reduce the bitter coating on grains that can sometimes lead to an unpleasant aftertaste. As with all flours, we recommend storing them in the refrigerator or freezer to prolong the shelf life and keep their flavor fresh.

3.67 from 3 votes
Carrot Cake Muffins in black and white polka dot muffin wrappers
Print Recipe

Carrot Cake Muffins

Prep Time30 mins
Cook Time30 mins
Total Time1 hr
Course: Breakfast, Snack
Servings: 12 muffins
Calories: 210kcal
Author: Hallie Klecker


  • cups (180 g) sprouted sorghum flour (or regular sorghum flour)
  • ½ cup (64 g) tapioca flour
  • teaspoons (6 g) baking powder
  • ½ teaspoon (2.5 g) baking soda
  • 1 teaspoon (2.6 g) ground cinnamon
  • 1 teaspoon (1 g) ground ginger
  • 2 teaspoons (4 g) finely grated orange zest
  • ¼ teaspoon (1.5 g) kosher or fine sea salt
  • ½ cup (80 g) pitted Medjool dates (about 6-8 dates)
  • 1 cup (240 mL) hot water
  • 2 tablespoons (15 g) ground flaxseeds
  • 1 tablespoon (15 g) whole psyllium husks
  • ½ cup (120 mL) melted coconut oil or other oil of choice
  • ½ cup (120 mL) unsweetened applesauce
  • ½ cup (95 g) coconut sugar
  • cups (75 g) grated carrots


  • Preheat the oven to 350ºF. Line 12 cups of a standard muffin pan with paper liners.
  • In a large mixing bowl, whisk together the flours, baking powder, baking soda, cinnamon, ginger, orange zest, and salt.
  • Place the dates in a bowl and cover with the hot water. Let rest for about 15 minutes. Add the dates and water to a blender with the flaxseeds, whole psyllium husks, coconut oil, applesauce, and coconut sugar. Blend until very smooth. Pour into the dry ingredients and stir to combine. Stir in the grated carrots.
  • Divide the batter evenly among the lined muffin cups, smoothing tops. Bake for 25-30 minutes until golden brown. Allow muffins to cool in the pan for 10 minutes, then transfer to a wire rack to finish cooling. Cool completely before serving. Store in an airtight container in the refrigerator.


Nutrition Facts
Carrot Cake Muffins
Amount Per Serving
Calories 210 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 8g40%
Sodium 173mg7%
Potassium 162mg5%
Carbohydrates 31g10%
Fiber 3g12%
Sugar 10g11%
Protein 2g4%
Vitamin A 2687IU54%
Vitamin C 2mg2%
Calcium 49mg5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Carrot Cake Muffins in black and white polka dot muffin wrappers on top of a white cake pedestal

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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Tags: Cake Carrots Hallie Klecker Muffins
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Sept-Oct Cover 2023



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