High Fiber Muffins (Packed with Superfoods!)
These high fiber muffins are full of superfood ingredients that are delicious and packed with nutrition! This bran muffin recipe isn’t tasteless and boring, they are moist and delicious! They are the perfect grab and go breakfast to start your day right!
I’m always looking for delicious and easy ways to incorporate extra fiber into my diet and my family’s diet! Because my family can be picky these muffins are my go-to along with this delicious prune smoothie that is full of nutrient and fiber rich ingredients. They both make a great easy breakfast that is the perfect way to start your busy weekday!
Does the phrase “high fiber bran muffins” sound like something your grandma needs to eat and that you’d rather stay away from? These are not your Grandma’s bran muffins! They are full of “superfoods” delicious ingredients that really pack a punch in the health department. The addition of blueberries, flax, chia seeds & coconut oil helps you incorporate a lot of nutritionally dense foods in a little delicious muffin.
I mean let’s face it… bran is not a sexy ingredient.
But I’ve helped it out here, these are seriously delicious, moist and a little chewy on top… bran got a facelift.
Well, I came across this recipe for bran muffins recently I wasn’t tempted at all to make them the way the recipe was written.
But I decided with a few tweaks they could probably be delicious and something that would be a super healthy, filling grab & go (or stay home) breakfast.
It took a couple of tries and a couple more tweaks and these delicious superfood high fiber muffins were born.
I often double this recipe because with a 20-year-old and a 16-year-old in the house they get eaten really quickly! They will stay fresh in an airtight container or you can keep them longer in the fridge or even freeze them if you want to make a bunch ahead of time!
If you love these muffins you might want to try another variation- My Banana Bran Muffins!
Here’s what you’ll need to make these superfood high fiber muffins!
1 & 1/2 Cups Bran Cereal (the kind that looks like little sticks)
1/4 Cup Ground Flax Seed
1- Cup Milk ( any kind, you can use regular milk or almond, or coconut work well too)
1/4- Cup Applesauce
1/4 – Cup Coconut Oil
1- Egg
2/3- Cup Honey
1- Tbsp Chia Seeds
1/2 tsp Vanilla
1- Cup Whole Wheat Flour
1- tsp Baking Soda
1- tsp Baking Powder
1/2- tsp Salt
1- Cup Blueberries – fresh or frozen
First thing is to put your bran cereal and milk into a large mixing bowl. Let it soak 10 minutes so the bran cereal gets nice and softened.
Now get your oven preheating to 375 and line a muffin pan with wrappers.
Now mix in your egg, apple sauce, honey, coconut oil and vanilla. Once they are well mixed stir in your flax seed, chia seeds, baking soda, baking powder, salt, and flour. It’s a pretty thick batter, that’s ok.
Once everything is well incorporated fold in your blueberries.
Scoop the batter into your prepared muffin pan, you can fill them almost to the top, these don’t rise a whole lot.
Pop them in the oven for 25-30 minutes. They are done when the top springs back when lightly pushed.
Let them cool completely and enjoy!
These are best stored in an air tight container, we usually have eaten them all in a few days but longer than that I’d keep them in the fridge.
And even though they’re not your grandma’s bran muffins… it would be nice to share with her!!
High Fiber Muffins (Packed with Superfoods!)
Ingredients
- 1 & 1/2 Cups Bran Cereal the kind that looks like little sticks
- 1/4 Cup Ground Flax Seed
- 1- Cup Milk any kind, you can use regular milk or almond, or coconut work well too
- 1/4- Cup Applesauce
- 1/4 – Cup Coconut Oil
- 1- Egg
- 2/3- Cup Honey
- 1- Tbsp Chia Seeds
- 1/2 tsp Vanilla
- 1- Cup Whole Wheat Flour
- 1- tsp Baking Soda
- 1- tsp Baking Powder
- 1/2- tsp Salt
- 1- Cup Blueberries – fresh or frozen
Instructions
- 1. Put your bran cereal and milk into a large mixing bowl. Let it soak 10 minutes so the bran cereal gets nice and softened.
- 2.Preheat your oven to 375 and line a muffin pan with wrappers.
- 3.Now mix in your egg, apple sauce, honey, coconut oil and vanilla into your soaked bran cereal. Once they are well mixed stir in your flax seed, chia seeds, baking soda, baking powder, salt, and flour.
- 4.Fold in your blueberries.
- 5.Scoop the batter into your prepared muffin pan, you can fill them almost to the top, these don’t rise a whole lot.
- 6.Bake for 25-30 minutes. They are done when the top springs back when lightly pushed
Nutrition
Do you know what the calorie and carbs are for these muffins?
What is the nutritional profile for this recipe per serving?
I love this recipe and have made it many times! However, I’m switching to coconut flour and mistakenly substituted 1:1.. Would a 1/4 or 1/3 cup coconut flour be sufficient for this recipe?
I made these muffins for the first time today and I’m absolutely in love with them! I’ll definitely be making them again! I love banana bran muffins too, so next time I might try mashed banana in place of the blueberries and oil and see how they turn out. Thank you so much for sharing this great recipe!
How many does this recipe make?
I use the linkk below when I need to calculate nutritional information. It’s free to use!
https://www.myfitnesspal.com/recipe/calculator
These are my all time favourite muffins I make them time and time again. It’s hard to find an actually healthy muffin recipe and this one is on point and still delicious! Thank you for sharing this
I made these today and they are really tasty! I doubled the recipe & used Egg Replacer powder due to allergies. I love that they are healthy & have lots of fiber. I will definitely make them again. Thanks for sharing the recipe!
We LOVE this recipe!
I have been making it once every two weeks for the past 2 years.
Thank you!
I made these for the first time tonight, and they are wonderful! I followed it exactly so that I would have a baseline for the future. Thanks for sharing!
THESE ARE THR BOMB!!!! I JUST WONER IF THEY CAN BE MADE WITH EXTRA APPLE SAUCE INSTEAD OF THE OIL.
I would think that would work. They might not be as moist but it is worth a try!
How many calories are these?
These were perfect….needed to add in some fiber to my diet….
Can pumpkin be used instead of berries? If so how much?
A terrific muffin recipe that is loaded with taste … and superfoods!
These muffins came out fantastic! I have a picky 2 year old who immediately gobbled them up. Followed recipe exactly as described. Will definitely bake again! Thank you!
I’m a WW member and needed to know the point value for 1 muffin. I did alter the recipe to use only 2 tbs. of honey and 2 tbs. veg oil, then entered the ingredients in their app’s “create a recipe”. The point value is only 4 WW points for each muffin. I have been looking for a good tasting muffin recipe (there are tons out there) but they didn’t have the texture and taste that I was looking for. Yours hits the nail on the head. I shared them with my neighbor and she loved them too. Thank you.
Awesome! I’m so glad you loved them and I really appreciate you sharing the WW points I know that will help a lot of other people!
34 grams of fiber? (See the gray nutrition box below the recipe.) I’m thinking there’s a decimal point missing. Possibly 3.4?
Mine were a little dry and sponge-like. I’m a terrible baker. I followed the recipe exactly. What could I have done wrong? What could I add more or less of next time? P.S. We are far from normal too.
For Margaret H:
Carbohydrates are 34g.
Fiber is 4g.
Sugar 21g.
Protein 5g.
It is hard to say exactly what went wrong. These are usually super moist! Did you soak your cereal before baking? Did you measure the coconut oil correctly? Those are two reasons I think they could come out dry, or possibly overbaking.
This looks so good! What a great breakfast meal prep for the family!
Thanks for sharing! Does it keep long?
Hi…..I don’t have All Bran – the long kind, but l do have Bran Buds – small pellets. Do you know this recipe will work if l use the same amount of Bran Buds?
Yes I think that would work fine!
Seems high in saturated fat and sugar but probably tasty
Absolutely LOVE these muffins! I’m getting ready to make my second batch
I would like to use truvia or splenda instead of honey. Do you have an idea of how much I should use?
I’m not 100% sure, but honey is a little sweeter than sugar so if it the sweetener you use is one that you can measure like sugar I’d use the same amount or maybe like 1/4 cup more for a sweeter taste.
SO glad you like them!
These were excellent! Moist, tasty and full of good stuff. I’ll make a ton of these!
I’m so glad you liked them! They are one of our favorites!
Thanks so much for this recipe. I love these muffins. I do a couple of variations. I use Bran buds rather than the twigs. I use whole wheat pastry flour (2 cups) and I add 3/4 cup walnuts. With the increased bulk from the higher amount of flour I get 15 muffins but could get 12 bigger ones too. With these modifications I calculate the fiber content to be 6.6 gm when I make 15 but as high as 8.3 if only 12 are made.
Can those be made with almond flour?
Made mistake of adding 1/2 cp brown sugar thinking the honey wouldn’t be sweet enuff, but I was wrong as it became too sweet,.. but delicious all the same! I ate 4 right out the oven!! I’d say scrumptious!