AIS Sports Nutrition

Carrot muffins

HINT: Muffin sized paper cases are available in the baking section of most supermarkets. Using them saves on greasing the tins and on washing them up afterwards

1½ cups self-raising flour
1 cup wholemeal self-raising flour
2 teaspoons mixed spice
¾ cup brown sugar
¾ cup sultanas
grated carrot
1 tablespoon golden syrup
2 tablespoons vegetable oil
310 ml (1¼ cups) The Complete Dairy milk
1 egg, lightly beaten
1 teaspoon vanilla essence

Preheat the oven to moderate (180°C or 350°F).  Lightly grease a 12 hole nonstick muffin pan. Sift flours and mixed spice into a large bowl (tip husks from the flour into the bowl, too). Stir in brown sugar, sultanas and grated carrot. Make a well in the centre of the mixture. Whisk the golden syrup, oil, The Complete Dairy milk, egg and vanilla together with a fork, then add to the flour mixture.  Stir gently until the mixture is just combined; don't over beat or the muffins will be tough. Spoon mixture into the prepared pan. Bake for 20 minutes or until muffins are well risen and spring back to the touch. Leave in the pan for a few minutes then lift out onto a wire rack to cool, or eat while still warm.


ANALYSIS per serve 
Energy kJ (Cal)
839 (200)
Carbohydrate (g)
Protein (g)
Fat (g)

Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 12
Calories per serving: 200
Fat per serving: 2 g
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