Pregnancy-Friendly Carrot Pumpkin Muffins for First Trimester (High Fiber!!)

When I first hit my second month of pregnancy, I remember sitting at the kitchen table — a half-eaten banana in one hand, my prenatal vitamins in the other — wondering how something as simple as digestion could suddenly feel like such a project.

These Carrot Pumpkin Cranberry Muffins were born out of that foggy, bloated, please-let-me-feel-normal-again morning.

I wanted something warm, nourishing, and soft — something I could eat slowly with tea, without triggering nausea or guilt. And like my Pumpkin Spice Pancakes and Banana Date Walnut Bread, these muffins quickly became a quiet morning ritual, a small act of self-care disguised as breakfast.

Why This High Fiber Carrot Pumpkin Muffins Recipe for First Trimester Moms Works

• Soothes digestion naturally. Whole wheat flour, carrots, and applesauce deliver gentle fiber to ease constipation.
• Comfort without heaviness. Greek yogurt keeps them moist and satisfying, not dense or oily.
• Mild aroma, no nausea. Warm spices like cinnamon and cardamom are comforting without being overpowering.
• Meal prep–friendly. Freeze or refrigerate — perfect for slow mornings when breakfast feels like a stretch.
  

Why These Pregnancy and Postpartum-Friendly Carrot Pumpkin Muffins Are Good For You & The Baby

As the days went on, I realized they weren’t just comforting — they worked. Whole wheat flour, pumpkin purée, and Greek yogurt gave them that hearty but gentle texture that actually helped me stay regular (something I never thought I’d talk about so openly before becoming a mom!). 

Cinnamon and cardamom made the whole kitchen smell like fall without that overwhelming scent that sometimes turned my stomach.

It’s the kind of recipe that loves you back (just like my Pumpkin Cranberry Muffins with Oat Crumble): one that nourishes, soothes, and reminds you that feeling slow isn’t failing...It’s your body doing its sacred work.

Prep Time: 15 minutes / Cook Time: 20-25 minutes / Total Time: 35-40 minutes / Yields: 12-16 muffins

Ingredients (This is It!)

• 1 3/4 cups whole wheat flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• 1/8 teaspoon ground cardamom
• 1/4 teaspoon salt
• 1 cup shredded carrots (about 2 large carrots)
  
• 1 cup pumpkin purée (not pumpkin pie filling)
• 1 2/3 cup oat milk or almond milk
• 1/2 cup plain Greek yogurt
• 1/4 cup maple syrup
• 1/4 cup light brown sugar
• 1 large egg
• 1/4 cup melted coconut oil or unsalted butter
• 1/2 cup dried cranberries
• 1/2 cup diced apples or chopped walnuts (optional)

Preparation Instructions

1. Preheat your oven to 375°F (190°C). Line a 12-cup muffin pan with paper liners.
2. In a large bowl, whisk together the whole wheat flour, baking soda, baking powder, cinnamon, cardamom, and salt.
3. In a separate medium bowl, whisk together the shredded carrots, applesauce, oat milk, Greek yogurt, maple syrup, brown sugar, egg, and melted coconut oil.
4. Pour the wet ingredients into the dry ingredients. Stir with a spatula until just combined. The batter will be thick but pourable. 
5. Gently fold in the dried cranberries and diced apples. Do not overmix!
6. Divide the batter evenly among the 12 muffin cups.
7. Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Let the muffins cool in the pan for a few minutes before transferring them to a wire rack to cool completely.

Tips & Variations For the Best Pregnancy-Safe Carrot Pumpkin Muffins

• More add-ins: Reduce the cranberries and walnuts to 1/4 cup each. Then fold in 1/4-1/2 cup raisins, shredded coconut, chopped pecans, or mini chocolate chips instead. 
• Pumpkin Carrot Raisin Muffins: Skip the cranberries and walnuts in the recipe, adding 1/2 cup raisins instead. 
• Don't overmix: Only stir the batter until just combined. It's okay if a few small clumps of flour remain. Overmixing leads to dense, rubbery muffins. 
• Apple Carrot Pumpkin Muffins: Skip the cinnamon and cardamom, substituting for 2 teaspoons apple pie spice. Swap the cranberries for finely diced apples. This will make your muffins taste like an apple pie!!
• Let them cool: Always let the muffins cool completely before storing to prevent spoilage. Airtight containers will trap their moisture, combined with the temperature shock of the fridge = no bueno.
• Use a sieve: Prevent any clumps of baking soda or baking powder in your muffins by sieving them into the dry ingredients. 

What to Serve With These Carrot Pumpkin Muffins

Here are my favorite ways to enjoy them: 

• With my Starbucks Copycat Turmeric Golden Milk Latte or Decaf Pumpkin Spice Latte when I'm craving a warm drink.  
• For low-smell days, with my Antioxidant-Rich Dalgona Matcha Latte or a fruity Nausea-Relief Strawberry Banana Smoothie when I need something iced to help soothe my morning sickness. 
• If I'm on the edge of nausea, I'll nibble on a muffin with spoonfuls of my High-Potassium Dairy-Free Banana Nice Cream. 
• Sliced in half and spread with Homemade 1-Ingredient Peanut Butter, Homemade Unsweetened Almond Butter, or 1-Ingredient Pistachio Butter. 

How to Store & Reheat these Pregnancy Carrot Pumpkin Muffins

• Counter: Store the fully cooled muffins in an airtight container at room temperature for up to 3 days. Keep away from direct heat and sunlight.
• Fridge: Refrigerate in an airtight container for up to 7 days. Set them on the counter for 5-10 minutes before digging in.
• Freezer: Place cooled muffins on a baking sheet. Freeze for 1-2 hours, then transfer to a freezer-safe bag. Freeze for up to 3 months.
• Reheating: To warm from the fridge or freezer, microwave a muffin for 20-30 seconds, or until heated through.

FAQs about these Carrot Pumpkin Muffins for Pregnancy & Postpartum

1. Are pumpkin muffins safe during pregnancy?

Yes! Homemade pumpkin muffins made with real pumpkin purée (not pie filling) are rich in Vitamin A, fiber, and antioxidants that support healthy fetal development and digestion.

2. Can I eat baked goods with eggs while pregnant?

Absolutely — as long as the muffins are baked until fully cooked. Eggs provide protein and choline, both vital for your baby’s brain development.

3. Why are high-fiber muffins helpful during pregnancy?

Fiber from ingredients like whole wheat flour, carrots, and pumpkin helps reduce constipation, a common symptom in early pregnancy, and supports healthy digestion.

4. How can I make muffins easier to digest if I’m nauseous?

Stick to gentle flavors, avoid strong spices (maybe even skip the cinnamon and cardamom in this recipe), and enjoy them at room temperature. The warmth and smell of fresh baking can sometimes trigger nausea, so cooling muffins slightly before eating can help.

5. Can I freeze these muffins for postpartum?

Yes — these freeze beautifully for up to 3 months. Store in freezer-safe bags and reheat for 20–30 seconds in the microwave for a quick, nourishing snack.

A Note From My Chaotic Kitchen

So, mama, if you’re curled up in your comfiest Bloom & Heal bra, feeling bloated, tired, or just needing a win — these muffins are for you.

Bake a batch, freeze half, and know that every bite is a small reminder: you’re nourishing two lives at once: yours and the one you’re growing. And both matter deeply. 

For more cozy fall breakfast recipes for pregnancy, check out my Nourishing Banana Date Walnut Bread , Pumpkin Banana Bread, or Pumpkin Spice Waffles.