Carrot and Zucchini Muffins

by | Apr 21, 2022

Do you recall Marry Poppins and her fabulous carpetbag? The one where she could pull out much-needed objects at the drop of a hat? I feel if I owned one of those magical bags, mine would undoubtedly be filled with bicycles, lego, a yoga mat, toy dinosaurs, a laptop, pokemon books and zucchinis. We love to cook with zucchinis in our house. When peeled, it’s listed as a medium salicylate food, a vegetable from this category that I appear to tolerate quite well – perhaps due to avoiding large quantities of it in any one sitting? For those that can also tolerate small amounts of zucchini and happen to have a continuous supply in the fridge, I implore you to make these ordinary looking, yet nutrient-packed muffins; who knows, if you’re a fan like me, they could very well end up in the bag too.

Enjoy! xx


Carrot and Zucchini Muffins

Adapted from Cookie and Kate

Makes 12 muffins



  • Cutting board and knife
  • Measuring cups
  • Measuring spoons
  • Mixing bowl
  • 12 cup muffin pan
  • Storage container



1 3/4 cups of all-purpose flour

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 cup finely grated carrot

1 cup finely grated zucchini*

1/2 cup roasted unsalted cashews (roughly chopped)**

1/3 cup sunflower oil (plus more for greasing)

1/2 cup maple syrup

2 eggs (room temperature)

1 cup greek yoghurt

1/4 cup oats (for sprinkling on top of muffins)



1.) Preheat fan-forced oven to 200 degrees celsius. Grease cups in muffin tin with some oil

2.) In a large bowl whisk together flour, baking powder, baking soda and salt. Add grated carrot, zucchini and cashews and and stir well to combine. If zucchini is a little wet, squeeze out the excess liquid before adding to bowl.

3.) In a seperate bowl, whisk together the oil and maple syrup. Add in eggs and yogurt and give it a good beat until the ingredients are all blended.

4.) Pour wet ingredients in to the dry ingredients and mix until just combined (it’s fine if there are a couple of lumps).

5.) Spoon mixture into the 12 muffin cups, filling it 2/3 of the way up and giving the tin a little jiggle so the muffin surface is smooth. Sprinkle the muffin tops with some oats. Bake muffins for 15-20 minutes or until the muffins are golden on top and a skewer inserted into the muffin comes out clean.

6.) When ready, remove muffins from oven and leave to cool for a couple of minutes before turning them onto a wire rack to cool further.

7.) Muffins can be stored in an airtight container at room temperature for 2 days, in the refrigerator for 4 days or wrapped in some glad wrap and frozen for up to 3 months.

*If you can’t tolerate any medium salicylate-listed foods, omit the zucchini and replace the same amount with grated pear.

**While cashews have historically tested negligible for salicylates, more recent tests (Malaker et al. 2017) which retested with free and bound salicylates found cashews to be in the high category. Most people tolerate cashews well, while others may be prone to a reaction, in which case, omit cashews in future if you do find you experience any adverse affects.

DISCLAIMER: This article is for informational purposes only. It is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. 


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