Healthy Carrot Cake with Dates (and Beets for the Adventurous!)

White plate with Beet Date Carrot Cake served

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

Healthy Carrot Cake – A Plant-Based Spring Classic Reinvented

There’s just something about spring that makes me crave carrot cake. Maybe it’s the pastel everything, maybe it’s the six Easter events my kids somehow ended up in — or maybe it’s just a nostalgic way to sneak more veggies into dessert (and, let’s be honest, breakfast). Either way, this Healthy Carrot Cake delivers: it’s moist, fluffy, gently spiced, and full of nourishing ingredients like oats, carrots, and—if you’re feeling bold—beets and dates (perfect for adventurous eaters and teens who don’t ask too many questions).

As a mom of five in a blended family (ranging from baby bottles to teens), I’ve learned how to pack nutrition into food that still feels like a treat — and that includes dessert. Whether you’re baking for your family or meal-prepping a healthy snack that doubles as a sweet bite, this recipe fits the bill.


Why This Healthy Carrot Cake is Different

Most carrot cakes are loaded with sugar, refined flour, and frosting so sweet it’ll make your teeth hum. This one? Not so much.

This healthy carrot cake recipe is made with:

  • Wholesome oat flour instead of white flour
  • Medjool dates and date sugar to sweeten naturally
  • Grated carrots and (optional—don’t bolt!) beets add moisture, vibrant color, and a boost of nutrients.
  • A creamy, plant-based protein frosting with no dairy or refined sugar

It’s gluten-free, made with whole food ingredients, and can be adapted to your level of sweetness (beet-free option included!).

Want to turn it into healthy carrot cake muffins or a loaf instead? This batter works great as a base — just adjust your bake time accordingly.


🥄 How to Make Oat Flour at Home

No oat flour in your pantry? No problem.

To make your own:

  1. Add rolled oats or quick oats to a high-speed blender or food processor.
  2. Blend on high until it becomes a fine, flour-like powder (about 30 seconds to 1 minute).
  3. Sift to remove any coarse bits, if needed.

1 cup of oats = about 1 cup of oat flour. Super budget-friendly and perfect for gluten-free baking!


Get Your Free Stuff!

🥕 Carrots + Beets: A Colorful, Nutrient-Dense Pair

Carrots are sweet, fiber-rich, and packed with vitamin A — the perfect veggie to add to healthy baked goods. Beets, while optional, bring moisture and a beautiful natural hue, plus iron, folate, and antioxidants.

Not a beet fan? You can totally swap them for extra grated carrots.


🍬 Sweeteners: Dates & Date Sugar

This healthy carrot cake is naturally sweetened with whole Medjool dates, which add rich flavor, moisture, and binding power — they’re essential to the texture and sweetness of the cake. I also include date sugar for an extra layer of natural sweetness, but if you don’t have any on hand, you can increase the number of whole dates to compensate (about 3–4 extra dates per ½ cup of date sugar). On the flip side, if you’re out of Medjool dates, you can use additional date sugar and add a splash more applesauce or plant milk to maintain moisture.


🧁 Healthy Cream Cheese Frosting – Without the Dairy

If you’re wondering how to make healthy carrot cake icing, I’ve got you. My plant-based Protein Cream Cheese Frosting is:

  • Dairy-free and gluten-free
  • Lightly sweetened
  • Packed with plant protein

It’s creamy, spreadable, and pairs perfectly with this cake. Frost it as a layer cake, loaf, or cupcakes — or skip it entirely if you’re going minimalist.


🎥 Want to Watch It Come Together?

Watch the full Facebook Live (long, unfiltered, and full of stepmom-stepdaughter kitchen vibes!) here:


💬 FAQs

How long does carrot cake last?

Store leftovers at room temperature, covered for 2-3 days, or up to a week in the refrigerator. I’m freezing my second batch right now. Will let you know how that goes later!

How many calories are in this carrot cake?

1/8th of this cake (without icing) is 367 calories, which is a fairly large piece, so you could easily eat less. It’s lower in sugar and more nutritious than most desserts, which makes it a tasty alternative. See detailed nutrition facts above.


✨ More Healthy Baking Inspiration

My Vegan Protein Frosting

5 Health Benefits of Cinnamon

The Benefits of Apples in Baking

References

  1. Baking with Oat Flour vs. Wheat Flour – Livestrong
  2. The Healthiest Sweetener” – Nutritionfacts.org
  3. Are Dates Healthful?” – Medical News Today
  4. https://www.healthline.com/nutrition/foods/carrots – Healthline
  5. https://www.healthline.com/nutrition/foods/beetroot – Healthline
  6. http://www.carrotmuseum.co.uk/carrotcake.html – World Carrot Museum
White plate with Beet Date Carrot Cake served

Healthy Carrot Cake with Dates

You'll barely realize this decadent carrot cake is packed with nutrition and sweetened with a nutritious sugar substitute – dates!
4.50 from 2 votes
Prep Time 20 minutes
Cook Time 35 minutes
Cuisine American
Servings 8 slices
Calories 367 kcal

Ingredients
  

Instructions
 

  • Preheat the oven to 350 degrees fahrenheit (176 celsius).
  • Grease and line the bottom of two 9 inch pans with parchment paper. Alternatively grease the pans and flour the bottom and sides.
  • Mix the ground flax and water in a bowl and set aside.
  • Add the carrots, beets, dates, and walnuts (if desired) and process until fine but still chunky. Alternatively, finely grate carrots and beets, and finely dice dates and walnuts.
    Carrots, beets, dates, and walnuts in the processor-making Carrrot Cake
  • In a large bowl, mix all of the dry ingredients: flour, baking powder, cinnamon, ginger, nutmeg, salt, and date sugar.
  • In a small bowl, mix all of the wet ingredients: apple sauce, vanilla, and soy milk. Add the ground flax and water mixture and combine.
  • Pour the wet ingredients into the dry ingredients and mix until batter is smooth. Stir in the carrots, beets, dates, and walnuts.
    Dough mixture for Beet Date Carrot Cake – Vegan & Gluten-Free Recipe
  • Divide the batter between the cake pans for a layered cake (layers are thin). Alternatively, you can pour it all in one pan.
  • Bake until the tops of the cake layers are springy when touched and when a toothpick inserted into the center of the cake comes out clean, about 30-40 minutes.
  • Allow the cake to cool for about 15 minutes, then gently turn the pan over and slowly release the cake from the pan.
  • Prepare icing from my Protein Cream "Cheese" Icing recipe detailed above! Frost generously between the layered cakes, on top, and around.

Nutrition

Nutrition Facts
Healthy Carrot Cake with Dates
Amount per Serving
Calories
367
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
1
g
Sodium
 
176
mg
8
%
Potassium
 
323
mg
9
%
Carbohydrates
 
67
g
22
%
Fiber
 
4
g
17
%
Sugar
 
30
g
33
%
Protein
 
4
g
8
%
Vitamin A
 
6953
IU
139
%
Vitamin C
 
2
mg
2
%
Calcium
 
364
mg
36
%
Iron
 
0.36
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Cake, Carrot, Date Sugar, Dates, Dessert, Gluten-free, Healthy, Kid-friendly, Plant based, Popular, Vegan, Vegetarian
Tried this recipe?Let us know how it was!
4.50 from 2 votes (1 rating without comment)
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