Below you’ll find our Pineapple Carrot Muffin Recipe!

In our last Winning in the Kitchen blog post, we talked about added sugars and how here at FasCat we typically use honey, maple syrup and molasses to sweeten foods as they contain micronutrients like iron and magnesium.

Now we are bringing you a recipe for a little treat made with those sweeteners that you can feel good about eating! They are great to take with you for a grab and go breakfast or as a snack on your long rides.


Makes ~12- 16 muffins

The Ingredients


  • 1 ½ cups all purpose flour (can sub with all purpose gluten free flour or oat flour)
  • ¾ cup old fashioned oats (rolled, not quick)
  • 1 ½ tsp baking soda
  • 1 ½ tsp cinnamon
  • ½ tsp ground ginger (optional)
  • ¼ tsp nutmeg
  • ½ tsp salt
  • ½ cup walnuts or almonds, chopped (save ½ for topping)
  • ½ cup raisins, tossed in 1 tbsp flour
  • 3/4 cup shredded carrots, about 2 medium carrots


  • 2 eggs, beaten
  • 1 ½ tsp vanilla extract
  • 4 tbsp oil (coconut, avocado, canola or olive oil)
  • ¼ cup honey
  • ¼ molasses (can sub for more honey)
  • 1 cup pineapple, finely chopped (can use canned)



  1. Preheat oven to 375F and rub or spray a little oil into the molds of two muffin tins.
  2. In a large boil, place all the dry ingredients aside from the walnuts, raisins and carrots. Stir well.
  3. Add in the carrots, raisins and 1/4 cup walnuts (save the other half is for topping)
  4. In a separate bowl, beat together the egg, honey/molasses, vanilla extract and oil. Then mix in the pineapple.
  5. Combine the wet and dry ingredients and mix until combined. Do not over mix. **The batter should be just slightly thicker than pancake batter. If too thick, add in 1-2 tbsp of water.
  6. Fill each muffin tin about 3/4 full and top with walnuts.
  7. Place in the middle rack of the oven and cook for ~20-25 min or until a toothpick placed in the middle comes out clean.
  8. Remove and let cool.
  9. ENJOY!


The muffins can be be stored in an airtight container and will keep for 3-4 days on the counter or about a week in the fridge. You can also freeze them individually in ziplock bags to grab and take with you on a long ride!

NUTRITION (per 1/2 cup):

150 Calories, 6g Fat, 22g Carbs, 2g Fiber, 3g of Protein

Each muffin is also contains 24% of your daily vitamin A, 10% of iron, 10% of Vitamin C and 7% of your daily calcium and potassium needs! Talk about winning in the kitchen!

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Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future!