Carrot Maple & Flax Muffins

There’s something deeply comforting about a good muffin. I love the smell of cinnamon in the oven and that first warm bite with a cup of tea.

These Carrot Maple & Flax Muffins check all the boxes: gently sweet, packed with fiber, and rich in plant-based nutrients to support you in midlife and menopause. They’re a reminder that nourishing yourself doesn’t have to to complicated!

Why These Ingredients Matter in Midlife

Flaxseed: Tiny but Mighty

If midlife had a mascot in the nutrition world, flaxseed would be a strong contender. It’s one of the best sources of lignans, a type of phytoestrogen that may help ease symptoms like hot flashes and support heart health.

Ground flax also delivers a nice dose of fiber and the omega-3 fat alpha-linoleic acid (ALA), both of which are key ingredients in menopause. Whole seeds tend to pass through undigested, which means you're only getting the insoluble fiber unless you use ground flax.

Carrots + Whole Wheat Flour: Fiber + Satisfaction

It probably comes as no surprise that many people fall short on fiber. But it’s one of the simplest ways to support your digestion, your overall health, your heart, and your hormones.

The fiber in the carrots, whole wheat flour and ground flax will support steady blood sugar and keep you full longer. It's perfect for those mid-morning or mid-day “I need something” moments.

Soy Milk: The Unsung Hero

Swapping in soy milk here makes this a dairy-free option, but it also adds a dose of isoflavones, another kind of phytoestrogen that works a bit differently than the ones in flax. Together, they create a powerful plant-based duo. 
Bonus: soy milk also brings a little extra calcium (as long as its fortified) and protein, two nutrients that deserve more love in midlife.

The Recipe

Makes: 12 muffins
Prep time: 10 minutes
Bake time: 18–20 minutes

Ingredients

• 1¼ cups (145 g) whole wheat flour

• ⅓ cup (45 g) ground flaxseed

• 1 teaspoon baking soda

• 1½ teaspoons cinnamon

• ½ teaspoon nutmeg

• ¼ teaspoon salt

• 1 cup (about 100 g) shredded carrots (~ 2 medium carrots)

• ½ cup (120 mL) maple syrup

• ½ cup (120 mL) unsweetened applesauce

• 1 large egg

• 2 tablespoons (30 mL) olive oil

• 1 teaspoon (5 mL) vanilla extract

• ½ cup (120 mL) soy milk

Directions

1. Preheat oven to 350°F (175°C) and line a muffin tin with paper liners.

2. In a large bowl, whisk together the dry ingredients.

3. In another bowl, combine the carrots, maple syrup, applesauce, egg, olive oil, vanilla, and soy milk.

4. Gently fold the dry ingredients into the wet mixture until just combined.

5. Spoon the batter evenly into the muffin cups and bake for 18–20 minutes, or until a toothpick comes out clean.

6. Cool on a wire rack and enjoy. These keep for up to 3 days at room temp or can be frozen for a quick midweek breakfast.

How to Enjoy Them

These muffins make a great mid-morning snack with your coffee (yes, you can keep your coffee), or as part of breakfast with some Greek yogurt or nut butter for extra protein. They’re also perfect to stash in the freezer for those mornings when everything feels rushed, which, let’s be honest, is most of them.

Because food isn’t just fuel. It’s comfort, care, and a small way to feel grounded when everything else is changing.