These healthy bran muffins are not only great for digestion, they’re a delicious way to start your day.
Bran Muffins Ingredients
These are the ingredients you’ll need to make this top-rated bran muffin recipe:
· Wheat bran: You’ll usually find wheat bran in the grain section of the grocery store, near the flour.· Buttermilk: Buttermilk lends moisture, flavor, and contributes to the light and fluffy texture.· Brown sugar: This bran muffin recipe calls for brown sugar instead of white sugar, which gives it a warm sweetness.· Vegetable oil: A neutral oil, such as vegetable oil, adds moisture without imparting flavor.· Egg: An egg lends even more moisture and helps bind the muffin batter together.· Vanilla: A dash of vanilla extract enhances the overall flavor of the muffins.· Flour: All-purpose flour creates structure and helps bring the batter together.· Leaveners: Baking soda and baking powder act as leaveners, which means they help the muffins rise.· Salt: Salt enhances the flavors of the other ingredients, but they won’t make the muffins taste salty.· Raisins: Raisins add bursts of sweet flavor, but you can leave them out if you like.
How to Make Bran Muffins
You’ll find the full, step-by-step recipe below — but here’s a brief overview of what you can expect when you make bran muffins at home:
1. Mix the wheat bran and buttermilk. Let the mixture stand.2. Beat the remaining wet ingredients together, then stir them into the buttermilk mixture.3. Add the dry ingredients. Fold in the raisins.4. Spoon the batter into a prepared muffin tin.5. Bake in the preheated oven until the tops spring back when lightly touched.
How to Store Bran Muffins
Store the muffins in an airtight container (lined on the top and bottom with paper towels to absorb excess moisture) at room temperature for up to four days.
Can You Freeze Bran Muffins?
Yes, you can freeze bran muffins for up to three months. Flash freeze the cooled muffins on a baking sheet for a few hours or up to overnight, then transfer the frozen muffins to a freezer-safe container. Thaw at room temperature or in the microwave.
Allrecipes Community Tips and Praise
“I’d give it six stars if I could,” raves Rolande. “I didn’t have buttermilk and used sour cream instead. Didn’t hurt it at all, so it’s good to know you can substitute and still get decent results. Best bran muffin I’ve ever had!”
“This recipe turned out some delicious muffins,” according to Helene L. “Everything I had hoped they would be. I added pecans as well as raisins and they are magical.”
“This will be my go to whenever I have the craving for bran muffins,” says Marquita Winkfield. “The only thing I changed was using coconut oil for vegetable oil and it gave these muffins a light hint of coconut.”
Editorial contributions by Corey Williams
“This post may contain affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link.”
Did you eat All-Bran muffins growing up? This wonderful recipe comes together in one bowl with basic ingredients and are in the oven in less than 10 minutes. These classic bran muffins freeze great and make a healthy breakfast on the go or a great afternoon pick me up.
Why is this the best bran muffins recipe?
One of my favorite recipes of all time, these muffins are hearty without being heavy. They feel like a treat with the addition of chocolate chips and they keep you full for hours. These homemade bran muffins are so simple to mix up and can be prepped in just minutes. Add that to the fact that these bran muffins are delicious, contain lots of fiber, and super versatile and you’ve got a winning combination. Mix them up in one bowl and then make them into regular muffins, mini muffins or even into a hearty large muffin to start your day off right.
- Classic All Bran Cereal: You want to use the cereal that looks like itty bitty logs. Bran flakes will work in a pinch, but don’t give you quite the same texture as the original.
- Milk: This can be any type of milk you’d like. Almond milk, soy milk, and oat milk all work as does regular dairy milk
How to make one bowl all bran muffins
Start by preheating your oven to 400 degrees.
Then spray a muffin tin with cooking spray and set aside. You can use muffin cups if you want to line the muffin tin, but I find it easier to eat without the paper liners.
In a large mixing bowl, combine cereal and milk and let stand a few minutes at room temperature until most of the milk is absorbed into the bran cereal.
Then add the eggs and vegetable oil to cereal mixture and stir well to combine.
To the wet mixture, add the flour, sugar, baking powder and salt. Gently mix the dry ingredients (the flour mixture) into the wet ingredients just until combined.
Do not overmix! You will have a thick batter. At this point you can fold in any mix-ins you choose (chocolate chips, blueberries, dried fruit, nuts, etc).
Using a large cookie scoop, portion the batter into the prepared muffin pan, place into the oven and bake for 18-22 minutes. To make sure you end up with moist bran muffins be sure not to overbake these.
When they are done let cool in muffin tin for about 5 minutes, before moving to a cooling rack. Try to wait a few more minutes before digging into the warm muffin so you don’t burn your tongue!
Do I have to use all bran cereal in these muffins?
I think you do. While, I don’t often tell you that you need to go out to the grocery store and buy a specific item for a recipe, this is one of those times that substitutions aren’t super easy. There is something about the shape and density of this cereal that lends itself to this muffin. It absorbs the liquid quickly, gets appropriately mushy making the texture of the muffin near perfect. You can buy it at most major grocery stores, or here (from Target).
Why is fiber important?
Fiber is an important part of a healthy diet and provides all sorts of good benefits for your body. Most of us associate a diet high in fiber as a diet that promotes “movement in the digestive system”. While this is certainly true, and the insoluable fiber in All-Bran certainly has this benefit, fiber is also important for other reasons. Fiber can reduce spikes in blood sugar helping to prevent diabetes and other disease. It can also help promote maintainance of a healthy weight, by filling your body up with and naturally reducing calorie intake. (all info on fiber from the MayoClinic.)
Can you substitute applesauce for oil in this all-bran muffin recipe?
Applesauce is a good substitute for oil. You can swap in the applesauce for the same amount of oil. I would use unsweetened applesauce so as not to add extra sugar to the recipe.
Add-ins for yummy muffins
Add these mix-ins right into the muffin batter or sprinkle on top of the muffins to customize of them to your families taste. We are a big fan of the chocolate chips in our house, so they are a must. Mini chocolate chips would be great in these, but any chip will do. Whatever you add in you choose, think about ½ cup to ¾ cup, no more.
Here is a list of other mix-ins that will also work well in my:
- Chopped nuts (almonds, pecan, walnuts): you’ll end up with super hearty bran muffins
- Craisins: for a little bit of sweet and tang
- Dried fruit: also makes a hearty muffin
- A teaspoon of cinnamon (or a bit more to taste)
- Raisins (half cup of raisins seems to be enough)
- Carob chips
All Bran muffins can dry out if not stored properly. I suggest either eating them they day they are baked or freezing them immediately.
These muffins freeze beautifully. Let them cool completely and place them into an airtight container in the freezer for up to three months. Sometimes, I like to stack them in zip top bags instead of containers to save space in my freezer, but either option will work.
To thaw, either let sit on the counter for 20-30 minutes or pop in microwave for about 15 seconds.
One way to serve these muffins for breakfast is to cut them in half with a little butter smeared on either side. Warm the All Bran muffin for 5-10 seconds in the microwave and you’ll have a soft muffin that the butter will melt right into.
Looking for other great muffin recipes? Check these out!
- apple cinnamon oatmeal breakfast muffin
- mochi muffin
- carrot zucchini muffin
A classic muffin recipe great for a healthy breakfast or snack.
- Preheat oven to 400 degrees. Spray a. muffin tin with baking spray and set aside
- In a mixing bowl, combine cereal and milk and let stand a few minutes to allow the cereal to absorb the milk and soften.
- Add the eggs and vegetable oil to cereal mixture and stir to combine.
- To the wet mixture, add the flour, sugar, baking powder and salt, stir together a bit with a fork and then using a spoon, mix into the wet ingredients just until combined. Do not overmix!
- Portion into the muffin tin and bake 18-22 minutes.
- Don’t overmix this batter. It’s going to be thick and not feel like everything is incorporated, but it is. You don’t want a tough muffin and overmixing leads to tough muffins.
- You can use any type of milk (almond, soy, oat) to make this recipe easily non-dairy. I’ve made it with skim milk, whole milk, almond and soy successfully.
bran muffins recipe, healthy muffins, whole grain muffins
Let me know what you think!
Marni Katz is the recipe developer, photographer and writer behind Simple Gray T-Shirt. She wants to help people keep things simple in the kitchen. With simple recipes, easy menu ideas and plenty of tips and tricks along the way, she wants getting a meal on the table to be as simple as putting on your favorite gray tee!
“I want to inspire you to get back in the kitchen and do this, because you can!”
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Photo Credit: Splenda®.
These oat bran pancakes are a classic breakfast with a healthy twist. They are made with oat bran, a whole grain that is rich in protein, antioxidants, and fiber—these nutrients help support a healthy immune system, heart, and gut. The sweet taste of these pancakes comes from zero- calorie Splenda® Granulated Sweetener. Top with fresh berries or any of your other favorite pancake toppings with no added sugars and enjoy!
This recipe brought to you by Splenda®, a proud supporter of the American Diabetes Association® and Diabetes Food Hub®.
- Prep time
- Cook time
- Serving size
- 1 cup
- 1/2 cup
- Splenda® Granulated Sweetener
- 1 tsp
- 1/2 tsp
- 1/8 tsp
- 2 cup
- 1/4 cup
- In a large bowl, stir together oat bran, flour, Splenda Sweetener, baking powder, baking soda, and salt.
- In another bowl, whisk together buttermilk and egg substitute. Pour egg mixture over dry ingredients.; Sstir just until ingredients are blended with no large lumps of flour.
- Heat a nonstick griddle or skillet over medium heat.
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No Sugar Banana Bran Muffins! These refined sugar-free banana muffins are sweetened with nothing but bananas and dates. Made with whole wheat flour, oats, lots of bran, and studded with walnuts and banana chunks, this healthy bran muffin recipe make a great breakfast, snack, or lunchbox treat.
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What comes to mind when you think of bran muffins?
Is it cardboard? Wait, it’s sawdust, isn’t it?
I get it. Put the words “healthy” and “bran muffins” together and it conjures up images of dry, tasteless health food. What if I also tell you that these banana bran muffins are made without any sugar?
Before you start running for the hills, let me assure you that *this* healthy bran muffin recipe is in fact the BEST bran muffin recipe you’ll ever taste. Yup, I said it. I went there.
There’s a hint of banana and a lovely caramel flavor thanks to the addition of dates. Trust me, you’re going to love these muffins!
What is bran?
Every whole grain has three components – the bran, the germ, and the endosperm. Bran is the outer husk that encases the grain, and is removed (along with the germ) to produce white or all-purpose flour.
Adding bran back into your baking has a ton of benefits!
In addition to providing dietary fiber, bran absorbs liquid in baking, which makes these muffins incredibly moist. Holding moisture is actually a function that sugar has as well, which is why we’re able to make a muffin without any refined sugar and still have it turn out so tender and delicious.
Additionally, bran breaks up strands of gluten as they form, which means your muffins won’t become tough, even if you overmix the batter.
In this recipe we’re using wheat bran, which is different from oat bran or bran cereal.
You’ll find specific quantities of ingredients in the printable recipe card at the bottom of this post, but here’s a quick overview. If you want to make delicious No Sugar Banana Bran Muffins, you’re going to need:
Although I like to use my trusty Kitchen Aid Mixer to bring this recipe together, all you really need is a large mixing bowl and a spoon.
You will of course need a muffin pan as well.
Is there really no sugar in these muffins?
Well, yes. And no.
There’s no sugar in that we’re not adding any refined sugar, maple syrup, honey, or any other kind of sweetener. However, we’re sweetening these muffins with dates, and dates contain a LOT of naturally-occurring sugar.
So if your definition of no sugar is no refined sugar, then yep, these muffins are sugar free! But if you’re diabetic or trying to control your blood sugar, be warned that there is indeed a mighty amount of sugar from the dates.
We’ll discuss why it’s still a better choice than refined sugar below!
Tips for making the best bran muffins
Before you do anything else, pre-heat your oven and grease up your muffin tins! I use butter to grease my tins, but cooking spray is fine too.
When you make the date mixture, when the baking soda hits the hot water it will fizz up in a super fun way, and cause the dates to break down into a paste. The fizzing part only lasts a minute or so, and though it looks like your pot might boil over, it won’t. Give it a good stir, and set aside to cool while you prepare the rest of the ingredients.
I like to make large, coffee-shop sized banana bran muffins. You may look at the amount of batter you have and the size of your muffin tins and think oh heck no, this isn’t going to work. But it is. It does. Trust me.
How can I tell when these muffins are done?
When the bran muffins are done baking they’re nicely domed and golden on top. I’ve made these muffins approximately one million times, so I can tell whether they’re done or not just by pressing my finger into the top.
Feel free to also stick a toothpick or skewer into the centre of one muffin – some crumbs should cling to it, but it shouldn’t be wet or gooey.
I like to let them cool for about 5 minutes in the muffin tins, then twist the muffins out of the tins and lay them on their sides to finish cooling. Alternately, you can remove them from the tins and onto a cooling rack.
If you’re wondering whether you can freeze muffins – you can and you should!
I actually prefer these banana bran muffins once they’ve been frozen. I think they’re a little bit sweeter and a little bit more moist that way.
To freeze, simply wait until the muffins are completely cool, and then throw them into a freezer bag. They’ll last about 3 months in the freezer.
When you’re ready to eat them you can defrost them in the microwave, or just leave your muffins at room temperature until they have thawed.
Hey Nutrition Lady, what’s the deal with dates?
Glad you asked!
Dates are wonderful things. They truly are nature’s candy. They’re sweet and caramelly, and they are jam packed with sugar.
100g of dates contains roughly 265 calories, 75g carbohydrates, 2g protein, and only traces of fat. Of that 75g carbohydrates, about 90% is sugar, which is mostly in the form of glucose and fructose.
This means that of those 265 calories, about 240 come from sugar. So when we’re baking with dates and saying ‘this recipe has no sugar!’ what we’re really saying is ‘this recipe has no REFINED sugar!’
Dates are also an excellent source of dietary fiber (about 7g in that 100g serving), and are especially rich in soluble fiber, which is the kind that helps maintain healthy blood cholesterol and stabilize blood sugar levels.
Plus dates are rich in a host of different vitamins and minerals (more info after the recipe), so eat ‘em up!
Other recipes you might enjoy
Whole Wheat Muffins with Cinnamon Roasted Apples
Healthy Cherry Muffins with Dark Chocolate Chunks
Carrot Pineapple Muffins
Orange Earl Grey Muffins
Healthy Pumpkin Muffins
Savory Cottage Cheese Muffins
No Sugar Banana Bran Muffins! These refined sugar free banana muffins are sweetened with nothing but bananas and dates. Made with whole wheat flour, oats, lots of bran, and studded with walnuts and banana chunks, this healthy bran muffin recipe makes a great breakfast, snack, or lunchbox treat.
bran muffins, healthy muffins
- very ripe bananas
- of soft butter OR neutral-flavoured oil I’ve used both with the same results
- regular milk or plant-based milk both work fine
- whole wheat flour
- Grease your muffin tins (I use butter), and preheat your oven to 200°C/ 400°F.
- In a small (but not too small!) pot, combine the dates and water and heat to boiling on high heat. As soon as the water boils, add the baking soda, and stir to combine. Marvel at the foamy science that is happening and do not be alarmed, just make sure your pot is large enough that it won’t foam over. Set mixture aside to cool.1 ½ cups chopped pitted dates, 1 cup water, 1 teaspoon baking soda
- In a stand mixer, mix together mashed bananas and butter or olive oil until it is light and frothy.2 large very ripe bananas, 3 Tablespoons of soft butter OR neutral-flavoured oil
- Add the eggs and mix to combine them.2 large eggs
- Stir in milk, bran, and oats, and set aside.1 cup milk, 1 ½ cups wheat bran, ½ cup rolled oats
- Add the dates to the wet mixture, and stir to combine.
- Add the flour, baking powder and salt. Mix until just combined.2 cups whole wheat flour, 1 Tablespoon baking powder, ½ teaspoon salt
- Mix in diced banana and walnuts.1 cup walnuts
- Spoon the mixture into prepared muffin tins.
- Bake for 20 – 25 min, until tops are golden and a knife inserted into the middle of one of the muffins comes out clean.
- Nutrition values are an estimate only
- I prefer using white whole wheat flour or whole grain spelt flour for this recipe, however, you can also use all-purpose or a mixture of all-purpose and whole wheat flour with good results.
- Spotty or brown bananas are best for this recipe. The riper the better!
- Muffins can be frozen once completely cooled. Pop them into a freezer bag and they’ll be good for up to three months in the freezer.
As most of you know, I’ve been busting out healthy muffin recipes on the internet since 2011. Call me the muffin queen or just the muffin woman. Whatever the name, there’s no such thing as too many muffins.
While muffins are my specialty, they also so happen to be my Grandma Gloria’s favorite thing to bake. Before my Grandfather passed away a few years ago, she used to always bake him batches of muffins for snacking. They were two peas in a pod. We still miss Grandpa to this day but remember him through little things and by keeping his memory alive.
For those of you who don’t know the infamous Gloria, she’s my wonderful spirited, sassy grandmother. She’s Puerto Rican, so much of the food she cooks tends to be Spanish inspired. My Nana (Great Grandmother) taught her how to cook everything from scratch when she was a young girl. Ever since then, it’s been one of her favorite things to do.
When my Grandma isn’t making homemade pozole, empanadas, and arroz con pollo, she is usually baking muffins the size of my face. Seriously give her a half hour and she’ll make you an incredible meal, but provide her with a couple of hours and you’ll have a masterpiece to eat. She treats every meal she makes with affection, putting the utmost love into her creations — it’s an extraordinary quality. She pours her soul into stews and she throws her spice for life into spanish rice. Cooking is like an expression to her, and everything is always made with love.
Fall in love with nutritious bran muffins
I mean, what could be more classic and nostalgic than a soft, fluffy bran muffin? Not only are they delicious and baked with love, but they also pack:
- 5g of fiber
- Nearly 5g of protein
- And 10% of your daily iron needs!
Ingredients in these healthy bran muffins
You’re going to LOVE all of the nutritious, wholesome ingredients in these bran muffins. Plus, they’re incredibly easy to make. Here’s what you’ll need to make them:
- Flour: you’ll need whole wheat pastry flour or white whole wheat flour to give the muffins their perfect fluffy texture.
- Wheat bran: what makes these bran muffins, of course, is wheat bran! Some bran muffin recipes call for bran flakes, but wheat bran keeps them super hearty and filled with fiber. I think oat bran would work well, too.
- Applesauce: this helps to add moisture to the muffins.
- Eggs: you’ll need 2 eggs to help the muffins bake up properly.
- Milk: feel free to use any milk you’d like! I like to use unsweetened vanilla almond milk.
- Sweetener: we’re sweetening these brand muffins with brown sugar and the flavor queen — blackstrap molasses. I didn’t realize how nutritious blackstrap molasses was until I started using it a few years ago. In fact, it’s the healthiest form of molasses and contains the most vitamins and nutrients. Plus, the blackstrap molasses adds so much delicious flavor to these muffins — they almost taste like gingerbread muffins. Did you know that 1 tablespoon of molasses provides nearly 20% of your daily iron needs + a good amount of potassium and magnesium? I’m NOW obsessed.
- Coconut oil: I love using virgin coconut oil for flavor and to keep this recipe dairy free.
- Baking staples: you’ll need both baking powder and baking soda, plus cinnamon and salt.
- Apple cider vinegar: the apple cider vinegar helps to activate the baking powder and soda to give the muffins extra fluff.
Optional ingredient swaps
I highly recommend sticking to the recipe as written to get the best results possible, but there are a few ingredient swaps that will work out well:
- For the wheat bran: I think that oat bran would also work well in place of the wheat bran.
- For the brown sugar: coconut sugar is a great swap.
- For the coconut oil: feel free to use melted vegan butter or, if you’re not dairy free, melted butter.
- For the applesauce: I think using mashed banana would also work well. Just be sure to measure it to be 1/3 cup.
Can I use a different flour?
While I cannot suggest a gluten free alternative to the whole wheat pastry flour, I do think you could sub all purpose flour. You may need to add a few extra tablespoons or regular flour for additional density.
Can I make them vegan?
Sure! Feel free to swap the 2 eggs for 2 flax eggs. Learn how to make flax eggs here.
Have fun with delicious mix-ins
I LOVE jazzing up these bran muffins with yummy mix-ins! Here are some things you can add to make them your own:
- 1/2 cup raisins
- 3/4 cup fresh or frozen blueberries
- 1/2 cup chopped walnuts
Don’t forget to top them a little butter or your fav nut butter on top for a super healthy filling snack.
Storing & freezing tips
- To store: place these bran muffins in an airtight glass container or reusable silicone bag at room temperature for one day, then I recommend storing them in the refrigerator. Feel free to warm them up in the microwave before eating.
- To freeze: allow the muffins to cool completely then put them in an airtight container or reusable silicone bag and freeze for up to 3 months. Once ready to reheat, you can thaw at room temperature, or heat up in the microwave in 30 second intervals.
Our fav tools for baking muffins
Don’t forget to check out all of our favorite kitchen essentials.
Grandma’s Healthy Bran Muffins
Wholesome, healthy bran muffins inspired by my Grandma! These easy bran muffins are made with whole grains, are deliciously moist thanks to applesauce, and get a lovely sweetness from blackstrap molasses. They’re truly the perfect on-the-go breakfast or snack and are freezer friendly!
- Preheat oven to 400 degrees F. Line a 12 cup muffin tin with only 10 liners and spray the inside of them with nonstick cooking spray — DO NOT SKIP THIS.
- In a separate large bowl mix together dry ingredients: wheat bran, whole wheat pastry flour, baking powder, baking soda, salt and cinnamon. Set aside.
- In a large bowl mix together brown sugar, molasses, applesauce, eggs, almond milk, apple cider vinegar until well combined, smooth and creamy. Add dry ingredients to the wet ingredients and mix with a spatula until just combined. Stir in melted and cooled coconut oil (or butter), mixing again until just combined. Stir in any mix-ins you’d like.
- Divide batter evenly into 10 muffin liners and bake for 15-20 minutes or until toothpick comes out clean or with just a few crumbs attached. Cool muffins for 5 minutes then remove and transfer to a wire rack to finish cooling. Muffins are best served warm with a little butter on top.
To make vegan: use two flax eggs instead of regular eggs (2 tablespoons flaxseed meal mixed with 6 tablespoons cold water).
To make gluten free: I have not tried to make these muffins gluten free. It kind of defeats the point of a bran muffin.
See the full post for tips, tricks & easy ways to customize these muffins!
Saturated fat: 6.5g
This recipe for a Pail Full of Bran Muffins is made with bran flakes cereal. Keep the batter in the fridge for up to 2 weeks, and bake muffins as you want them.
Using Bran Flakes Cereal
Bake fresh muffins when you want them!
I really love Pail Full of Muffins recipes, because they allow me to make fresh muffins when I want them. What I will usually do is make the muffins in batches of 12. 12 muffins for now and more for later. That way the muffins are fresh and moist when you want them! And I think the muffins get better the longer the batter sits.
Made with Bran Flakes
For these muffins I used my original Pail Full of Muffins recipe as the guideline, but substituted the wheat bran for bran flake cereal. The key is to soak the bran flake cereal in buttermilk for at least 15 minutes. The result is a tender and hearty bran muffin! Both types of bran muffins are delicious, this recipe is just a little more dense than one made with bran.
These are delicious right out of the oven smothered in butter, and even a little bit of honey or raspberry jam. So gosh darn good. Enjoy!
- Batter: The batter can stay in the fridge for up to 2 weeks. Bake the muffins as you want them.
- Options: If you love cinnamon, you can add 1 teaspoon to the dry ingredients.
- Raisins: Feel free to leave the raisins out if you don’t like them.
- Perfect for lunches, snacks, breakfast and brunch!
- Freezing: These baked muffins freeze well.
- Prep Time:
- Cook Time:
- Total Time:
- Yield: medium muffins
- 5 1/2 cups bran cereal flakes
- white sugar
- brown sugar
- all purpose flour
- baking soda
- baking powder
- 1 1/2 tsp salt
Prevent your screen from going dark
- Preheat your oven to 350 degrees.
- Line a muffin tin with paper liners. Set aside.
- In a large mixing bowl combine the buttermilk and bran flakes. Let sit for at least 15 minutes, stirring a few times.
- In a separate bowl whisk together the oil and eggs.
- Stir in both sugars and vanilla.
- Then stir in the bran mixture and raisins. Mix well.
- In a separate bowl, whisk together the flour, baking soda, baking powder and salt.
- Combine the bran mix with the flour mix.
- Bake for 25 minutes.
- Let the muffins cool in the pan for 5 minutes, then remove them and place on a cooling rack.
The batter can stay in the fridge for up to 2 weeks. Bake the muffins as you want them.
Keywords: bran muffin recipe, bran muffins, muffin
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More Delicious Muffin Recipes To Try
Morning Glory Muffins
Banana Berry Bombs
Hearty Banana, Apple & Carrot Oatmeal Muffins
Blueberry Buttermilk Muffins
Cake Doughnut Muffins
Have a delicious day!
Sugary cereals, bagels with cream cheese, and fried bacon are all popular breakfast foods, but they are not healthful options and can be poor choices for people with type 1 or type 2 diabetes.
Breakfast is an essential meal. Research shows that people with diabetes who eat breakfast are less likely to overeat throughout the day.
Unfortunately, many breakfast options contain processed carbohydrates and sugars, which can lead to blood sugar spikes. In addition, people with type 2 diabetes who are trying to control their weight need to avoid or limit foods high in fat and sugar.
Diabetes also increases the risk of high blood pressure and cardiovascular disease, so a person with this condition should minimize their intake of salty foods and unhealthful fats, especially animal fats.
However, there are many alternatives to sweet, high-fat, or salty breakfasts. People can tweak classic breakfasts to make them suitable, while some less traditional options can be surprisingly tasty and satisfying.
The best breakfast is one that is high in fiber but low in added sugar, carbohydrates, and salt. Nutrient-dense foods provide a feeling of fullness, making it easier for people to resist unhealthful snacks.
In this article, we look at some healthful and tasty breakfast options for people with diabetes.
The body rapidly absorbs fruit juices with added sugar, and they may cause blood sugar spikes. Juices with reduced sugar content are available and can be a good choice, but some people may choose to avoid artificial sweeteners.
A homemade smoothie made with whole fruit offers the same sweet taste as juice, along with nutrients that boost overall health and help fight hunger.
Here are some ways to include different nutrients in a smoothie:
Load up on fiber by including spinach, kale, or avocado in a smoothie and mixing in a handful of oats or seeds, such as chia or flax. Add sweetness by blending in frozen berries, bananas, apples, or peaches.
Studies show that fiber — especially cereal fiber — can help reduce the absorption of glucose and contribute to the effective management of blood sugar levels.
Fiber can also help control cholesterol levels and reduce cardiovascular disease and heart disease risk.
Fat and protein
Adding protein and healthful fat can make the smoothie more satisfying and leave a person feeling full for longer. Protein can also slow down the digestion of carbohydrates. Sources of healthful fat include nuts, seeds, and avocado.
For protein, adding one-half of a cup of low-fat Greek yogurt can create a creamy and satisfying texture. Alternatively, a person can mix in a protein powder.
Berry, avocado, and chia seed smoothie recipe
This smoothie recipe should be suitable for most people with diabetes:
- Blend 2 cups of frozen raspberries, blueberries, and strawberries with a whole avocado and one-half cup of kale.
- Add either water, almond milk, green tea, or low-fat milk to thin the consistency.
- Mix in chia seeds to add good fat and extra fiber. In balance with the fruit, the seeds will not affect the taste.
Oatmeal is rich in fiber, which means it can slow blood sugar absorption, ease digestion, and fight hunger. It can be a nutrient-dense breakfast option, but a person should take care of how they prepare it and what toppings they add.
It is high in carbs, but the carbs present in a 234-gram (g) or 1-cup serving of oatmeal that a person has cooked in water include 4 g of fiber and only 0.6 g of sugar.
The same portion of oatmeal also contains:
- calories: 166 g
- carbs: 28.1 g
- protein: 5.94 g
- calcium: 21.1 milligrams (mg)
- iron: 2.11 mg
- sodium: 9.36 mg
High-protein oatmeal recipe
People can increase the protein content of their breakfast oatmeal to help them feel fuller for longer.
Protein sources that a person can add to oatmeal include:
- protein powder
- Greek yogurt
- cottage cheese
- egg whites
- nut butter
Most oatmeal will include cooking instructions on the packaging. The below recipe is a general guide.
- Add 1/2 cup of oats and 1 cup of water to a pan.
- Heat over a medium heat until the oats absorb the water.
- Take the pan off the heat and stir through a protein source to combine.
- Finish the oatmeal with any toppings.
Using fresh fruit or cinnamon to add flavor instead of sugar, honey, or brown syrup will make oatmeal a satisfying, low-sugar option.
Walnuts, almonds, and other nuts can add texture as well as protein and heart-healthful omega-3 fats for an even more nourishing breakfast.
A large boiled egg contains about:
- protein: 6.3 g
- fat: 5.30 g
- calcium: 25 mg
- magnesium: 5 mg
- phosphorus: 86 mg
- sodium: 62 mg
- vitamin D: 44 international units (IU)
Eggs may also help prevent diabetes.
According to a 2015 study of males aged 42–60 years, those who ate the most eggs were 38% less likely to develop type 2 diabetes than those who ate the fewest eggs, despite the cholesterol content of this food.
The explanation for this finding may be that eggs provide essential nutrients that can benefit overall health and help replace higher-carb or more processed breakfast choices.
Another study found that people who ate two eggs a day for 12 weeks saw a significant reduction in their body fat and body mass index (BMI) compared with those who ate no eggs during this period.
Four breakfast egg ideas
There are many different ways of eating eggs. People can try:
- boiling an egg and seasoning it with black or cayenne pepper
- making a spinach or kale omelet
- layering poached eggs on wholemeal or Ezekiel bread or sweet potato “toast”
- combining an egg with vegetables and baking in a muffin tin
Adding green onions, tomatoes, garlic, cayenne pepper, diced jalapenos, and parmesan cheese can help replace salt in your recipe.
The fiber in cereals may help a person control blood sugar levels, but some popular cereal brands contain significant added sugar and are low in fiber.
People can use the 5-5 rule when navigating the cereal aisle, which means choosing a product with at least 5 g of fiber and less than 5 g of sugar per serving.
When checking the label on any packaging, a person should also know the amount of included sodium.
Unsweetened muesli with unsweetened, higher-protein milk or milk substitute is a good fiber-rich, lower-sugar alternative.
Sweetened and flavored yogurts can be high in fat and sugar, so they are often not a good choice for people with diabetes, but unsweetened yogurt is a perfectly healthful breakfast option.
Those with diabetes can choose low-fat or full-fat versions of Greek yogurt depending on their calorie and weight goals.
A 100-g serving of unsweetened, nonfat Greek yogurt contains:
- protein: 10.3 g
- fat: 0.37 g
- carbohydrate: 3.27 g
- calcium: 111 mg
To add flavor, texture, or sweetness, a person can sprinkle the yogurt with raspberries, blueberries, pumpkin seeds, or nuts.
Adding these accompaniments will make a protein-rich breakfast that offers some fiber and good fats.
Yogurt, banana, and chia seed bowl recipe
Yogurt is a versatile base that people can top with their favorite ingredients.
- Add a 1/2 cup of nonfat Greek yogurt to a large bowl.
- Stir through vanilla extract and cinnamon to taste.
- Cut up a medium banana into thin slices.
- Arrange the banana slices on top of the combined yogurt and sprinkle with chia seeds.
Chia seed pudding recipe
- Mix 3 tablespoons chia seeds, 1/2 cup high-protein unsweetened milk or greek yogurt, 1/4 tsp vanilla extract.
- Allow to set overnight in the refrigerator.
- Add berries and nuts the next morning and serve.
Each ounce of chia seeds contains about 11.9 g of carbs, but 9.75 g are fiber — berries and nuts add more fiber and flavor. This breakfast has very little impact on blood glucose.
Whole fruits can be an excellent option for breakfast, especially with yogurt, muesli, or oatmeal.
Avocados are filling and offer about 10 g of fiber and less than 1 g of sugar per 150-g cup.
They also provide many other essential nutrients, including:
- protein: 3 g
- cholesterol: 0 g
- fat: 22 g
However, a cup of avocado also contains 240 calories, so a person who is trying to lose weight should account for this and only eat avocado in moderation.
People with diabetes can try:
- filling an avocado with an egg or low-fat, low-salt cottage cheese
- spreading avocado on wholemeal toast or bread
- pairing avocado with a veggie omelet
- dicing an avocado and making a quick salad with cherry tomatoes and chopped boiled egg
Sizzling bacon and sausages can smell great, but they are processed meats that are high in fat and salt, and eating them regularly may increase your risk of bowel cancer.
Some meat substitutes, such as tofu and other plant-based proteins, can taste similar to bacon and sausage, especially when a person mixes them into another dish. Before trying a meat alternative, however, people with diabetes should check the salt content.
Veggie BLT recipe
For a more healthful take on the classic bacon, lettuce, and tomato breakfast sandwich, people can try layering vegetarian bacon substitutes, lettuce, and ripe tomatoes on sprouted or whole grain bread. Studies link whole-food-centric vegetarian diets with a lower risk of diabetes.
People can make their vegetarian bacon with tofu:
- Drain and press extra firm tofu.
- Add low-salt soy sauce, liquid smoke, smoked paprika, garlic powder, maple syrup, olive oil, and apple cider vinegar to a bowl and combine.
- Submerge the tofu slices in this marinade for 10 minutes or more.
- Spread the marinated tofu strips on a baking rack and preheat an oven to 400 degrees Fahrenheit.
- Bake the tofu strips for 10 minutes, then turn and bake for a further 5 minutes.
Foods that contain processed white flour and sugar — such as white bread, cinnamon rolls, English muffins, and bagels — are low in nutrients but high in carbohydrates. They offer little nutritional benefit and can trigger a blood glucose spike.
However, not all bread is bad for people with diabetes. Sprouted grain bread and sourdough bread are more healthful options as they contain fiber and probiotics.
Shopping for healthful commercially produced breads means comparing the nutrition labels and choosing the option with the most fiber and the least added sugar and salt.
A person with diabetes should eat bread in moderation and monitor their blood sugar levels to assess the effect of this food. A doctor or dietitian can help the person decide how much and what type of bread is best.
Avocado sweet potato toast
- Slice a sweet potato lengthwise into slices that are one-quarter of an inch thick.
- Toast the slices and spread the avocado on them, adding a poached egg on top if desired.
- Increase the flavor by adding jalapenos or cayenne pepper.
Having diabetes does not have to limit a person’s breakfast choices.
Here are a few tips that can help people eat according to their preferences:
- Maximize protein intake: Protein helps people feel full and enables the development of healthy tissue and muscles. Nuts, legumes, and animal products, such as Greek yogurt, are excellent protein sources.
- Eat more fiber: Fiber can help manage blood sugar, support feelings of fullness, and encourage digestive health. Nuts, seeds, wheat bran, oat bran, most vegetables, and many fruits are rich in fiber.
- Watch out for sugars: Foods and drinks can both be high in sugar. Water and unsweetened coffee or tea are more healthful choices than sweetened beverages, and whole fresh fruit is better than fruit juice or juice drinks.
- Have small, regular meals: Eating smaller meals can minimize blood sugar fluctuations while supporting a healthy weight.
- Limit sodium: Too much sodium can increase the risk of poor heart health and high blood pressure, both of which are complications of diabetes.
Breakfast is important for people with diabetes. It enables a person to feel full and can help keep blood glucose levels stable. Insulin sensitivity is often higher in the morning than in the evening, so an eating schedule that includes breakfast and minimizes late-night eating is preferable.
Many conventional breakfast foods are high in sugar, fat, and salt, but many tasty and varied alternatives provide healthful fiber and other nutrients.
A person with a diagnosis of diabetes should work with their doctor or dietitian to create an effective diet plan that suits them.
It can also be helpful to connect with others who understand what living with type 2 diabetes is like. T2D Healthline is a free app that provides support through one-on-one conversations and live group discussions. Download the app for iPhone or Android.
Read this article in Spanish.
What do you think of when you think of “bran muffins”? Healthy but tasteless? Nutritious but dry? Well, I set out to change the humble bran muffin’s reputation, so get ready to rethink your preconceived notions. Because these healthy bran muffins are flavorful, moist, and anything but bland!
Here’s Why You’ll Love These Healthy Bran Muffins
- Wholesome and nutritious
- Slightly sweet, cinnamon-spiced, nutty flavor
- Packed with insoluble dietary fiber
- Hearty but NOT dry, just like these applesauce muffins
- Sweetened with honey—no refined sugar
- Dairy-free baking recipe if using a dairy-free milk
- No mixer required
- Healthy grab-and-go breakfast or anytime snack
- Freeze well
Recipe Testing for Bran Muffin Success
I adapted this recipe from my morning glory muffins and blueberry oatmeal muffins, two of the most popular healthier muffin recipes on my site. The recipe went through 3 rounds of testing:
- The first test batch I made was too wet—not enough whole wheat flour, so they tasted a little greasy.
- My third try was the “just right” Goldilocks-approved batch of bran muffins, which is the recipe I’m sharing with you today.
What Is Wheat Bran?
The bran is the protective outer layer, or shell, of the wheat kernel, which is stripped away during the milling process. But it’s actually super rich in insoluble fiber and other nutrients, and has a lightly sweet, nutty flavor. What’s not to like about this superfood?!
What Type of Wheat Bran Should I Use?
A lot of bran muffin recipes call for bran cereal, but we are just using straight-up wheat bran here, so there are no added ingredients from the cereal.
I usually find wheat bran in the cereal aisle near the oats, or you can buy it online. I like Bob’s Red Mill brand (not working with them, just genuinely like their products). No need to soak it or sift it or anything before using, just add it as a dry ingredient.
A couple questions & answers:
- Can I Use Bran Cereal Instead? I recommend using wheat bran for these muffins, but I know some recipes call for grinding bran cereal (either flakes or strands, such as All-Bran or Fiber One) into crumbs to use in place of wheat bran. I haven’t tested it myself with this recipe. Keep in mind that most bran cereals include sugar.
- What if I Can’t Find Wheat Bran? If you’re unable to find wheat bran at your local store or purchase it online, you can try these blueberry oatmeal muffins instead. The recipe is similar, and you can choose any add-ins you prefer instead of blueberries (such as raisins).
- Can I Make These Gluten Free? You can’t without completely changing the recipe. I recommend my blueberry almond muffins instead.
All the Ingredients You Need
- Whole Wheat Flour: I love using whole wheat flour in baking when I can. It can dry out baked goods, so it’s important to pay attention to the ratio of wet ingredients to balance it out.
- Baking Soda + Baking Powder: These leaveners help the muffins rise up tall. I usually use 1 teaspoon each in most muffin recipes, but that proved to be too much baking soda (it left a little bit of an aftertaste). So, use 1 teaspoon baking powder and 1/2 teaspoon soda here.
- Salt: Flavor enhancer.
- Cinnamon: A favorite ingredient in many muffin recipes!
- Egg: The egg helps to bind the ingredients together. If you’d like to make these muffins vegan, swap the egg for your favorite baking egg substitute.
- Honey: Likewise, you can swap the honey for maple syrup to make these muffins vegan.
- Coconut Oil: This is one of my favorite ingredients in baking. To avoid a coconut-y flavor, look for one that’s labeled “unrefined.” If you don’t have coconut oil, use vegetable oil, avocado oil, or melted butter instead.
- Applesauce: Unsweetened, smooth applesauce takes the place of more oil. If you don’t have applesauce, mashed banana is a great replacement.
- Vanilla Extract: Baked goods’ favorite flavor enhancer (shh, don’t tell the salt).
- Nondairy Milk: I tested this recipe with plain (unsweetened) almond milk, but you can use oat milk or your preferred type of nondairy milk. You could also use regular dairy milk or buttermilk.
- Optional Add-ins: I used raisins in the pictured muffins, but you can certainly leave the bran muffins plain or fill with fresh, frozen, or dried blueberries; dried cranberries; chopped nuts; apples; etc.
How to Make Your Bran Muffins
Making these bran muffins is as simple as combining the dry ingredients in 1 bowl, combining the wet ingredients in another bowl, then whisking them together and folding in your raisins or other add-ins. Honestly couldn’t be easier—even simpler than whipping up a batch of zucchini muffins.
*Success Tip: The batter will quickly start to thicken up as the wheat bran absorbs the liquid—think instant oatmeal, or bran flake cereal absorbing milk the longer it’s left in your bowl. Scoop the batter into your lined muffin pan as soon as all your ingredients are combined, and bake.
Always appreciate quick, uncomplicated prep work for breakfast recipes.
Enjoy the baked muffins warm and feel free to swipe a pat of butter on each, or apple butter, or my favorite honey butter. So satisfying!
Flavorful, wholesome, and tender, these bran muffins are an easy and quick healthy baking staple. Make sure you’re using pure wheat bran, not bran cereal. Use your favorite add-ins, or leave the muffins plain. See Notes for freezing instructions and mini muffin instructions.
- and 1/2 cups () whole wheat flour (spooned & leveled)
- () wheat bran
- baking powder
- baking soda
- ground cinnamon
- large egg, at room temperature
- () honey or pure maple syrup
- () coconut oil, melted
- () unsweetened applesauce, at room temperature
- pure vanilla extract
- (240ml) nondairy milk* (or dairy milk), at room temperature
- Preheat oven to 425°F (218°C). Spray a 12-count muffin pan with nonstick spray or use muffin liners.
- Whisk the flour, wheat bran, baking powder, baking soda, salt, and cinnamon together in a large bowl until combined. Set aside.
- Whisk the egg, honey, melted coconut oil, applesauce, vanilla, and milk together in a medium bowl until combined. Pour the wet ingredients into the dry ingredients, and whisk to combine. Switch to a rubber spatula or wooden spoon and fold in the raisins (or other add-ins).
- Muffins stay fresh covered at room temperature for a few days, then transfer to the refrigerator for up to 1 week.
- Freezing Instructions: For longer storage, freeze the muffins for up to 3 months. Thaw overnight in the refrigerator, then heat up in the microwave if desired.
- Whole Wheat Flour: Feel free to replace with all-purpose flour, or use a mix of both all-purpose and whole wheat.
- Wheat Bran: I usually find wheat bran in the cereal aisle near the oats, or you can buy it online. I like Bob’s Red Mill brand (not working with them, just genuinely like their products). No need to soak it or sift it or anything before using, just add it as a dry ingredient. If you’re unable to find wheat bran at your local store or purchase it online, you can try these blueberry oatmeal muffins instead. The recipe is similar, and you can choose any add-ins you prefer instead of blueberries (such as raisins).
- Can I Use Bran Cereal Instead? I recommend using wheat bran for these muffins, but I know some recipes call for grinding bran cereal (either flakes or strands, such as All-Bran or Fiber One) into crumbs to use in place of wheat bran. I haven’t tested it myself with this recipe. Keep in mind most bran cereals include sugar.
- Coconut Oil: If you don’t have coconut oil, use the same amount of vegetable oil, avocado oil, or melted butter instead.
- Applesauce: If you don’t have applesauce, mashed banana is a great replacement.
- Milk: I use plain (unsweetened) almond milk, but you can use any type of milk—dairy or nondairy—that you prefer, or buttermilk. Nutrition information calculated using plain unsweetened almond milk.
- Raisins/Add-ins: You can use 2/3 cup of any add-ins you prefer instead of raisins, such as dried cranberries, chopped walnuts or pecans, fresh or dried blueberries, or peeled and finely chopped apples, or leave the muffins plain. If using apples, I usually use closer to 1 cup. Nutrition information calculated using raisins.
- Why the initial high oven temperature? Like I do for most muffin recipes, bake the muffins for 5 minutes at a very hot temperature. Then, keeping the muffins in the oven, switch to a lower temperature for the remaining bake time. This initial high temperature will quickly lift the muffin tops so they’re extra high, then the centers will bake during the lower-temperature bake time. This trick makes beautiful bakery-style muffins every time.
- Mini Muffins: If making these in a mini muffin pan, bake 12–13 minutes total at 350°F (177°C) the whole time.
- Nutrition Information Per 1 Muffin: Calories (191), Total Fat (7.3g), Sodium (174mg), Carbohydrates (31g), Dietary Fiber (4.2g), Sugar (14g), Protein (3.7g)
- Serving Size:
Keywords: bran muffins