A simple yet delicious Bran Muffin recipe packed with both fiber and protein, that still stays moist, lightly sweet, and balanced for breakfast or snacks. Meal prep and freezer friendly. Enjoy them with my delicious yogurt recipe.(coming soon) one of these is nearly a quarter of your recommended daily fiber. USDA’s guidelines
Ingredients
- 2 cups bran, toasted
- 1 ½ cups milk
- ¼ cup coconut oil, melted
- ⅓ cup peanut butter
- 4 tbsp wheat dextrin (fiber supplement)
- ¼ cup sugar
- 1 ½ cups applesauce
- 1 tbsp molasses
- 1 ½ tbsp cinnamon
- Pinch each of ginger, allspice, clove, and cardamom
- 1 cup flour
- 2 scoops unflavored whey protein powder (≈24 g each) the one I use linked below
- 1 ½ tsp baking powder
- ½ tsp baking soda
- ½ tsp salt
- 2 eggs
Instructions
- Toast the bran in a dry pot over medium heat until aromatic and slightly darkened. This adds a lot of nutty flavor, but can be skipped.
- Add spices to the hot bran to toast slightly and bring out the flavors.
- In a the pan add oil, peanut butter, molasses, stir the heat makes the Peanut butter and oil mix better, then add sugar milk, applesauce, Let sit 10 minutes to soften the bran.
- Mix in eggs.
- Add flour, protein powder, baking powder, baking soda, and salt. Mix just until combined.
- Divide into 12 greased or lined muffin cups. I just grease they come out fine.
- Bake at 375 °F for 18–25, or until a toothpick comes out mostly clean.
- Cool briefly before removing from the pan.
- eat hot or freeze for grab and go food
Notes:
- Makes 12 muffins
- Storage: Airtight container 2–3 days at room temp, 5 days refrigerated, or freeze up to 4 weeks.
If you loved these check out my High Protein Pancakes
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Approximate Nutrition Facts (per muffin)
| Nutrient | Amount |
|---|---|
| Calories | ~195 kcal |
| Protein | ~9 g |
| Total Fat | ~7 g |
| Saturated Fat | ~3 g |
| Carbohydrates | ~25 g |
| Fiber | ~7 g |
| Sugars | ~9 g |
| Sodium | ~180 mg |
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Protein Powder: https://amzn.to/47dClp3
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