These oat bran muffins have become a staple in our household during quarantine. I don’t know why, but my father has this obsession with oat bran! It adds a nutty, creamy, and crunchy flavor to muffins and is super filling. I guess that’s good news for me because it means more muffin making and a little extra enjoyment paired with my morning latte.*
*(Of course, after breaking my 14-16 hour time-restricted fast from the evening before)
Jump to RecipeWhat is oat bran anyway? It’s actually the outer casing of the oat groat. It has more fiber than your regular rolled whole oat too. Oat bran contains a soluble fiber called beta-glucan that helps reduce cholesterol levels too.
There are two types of fiber: soluble and insoluble fiber. Insoluble fiber adds bulk to the digestive tract and doesn’t dissolve in water – think of foods like leafy greens or beans. Soluble fiber, on the other hand, does absorb water in the digestive tract, which explains why it helps keep you full longer.
In addition to the oat bran in this recipe, the ground flaxseeds are another great source of soluble fiber and will add to the fullness effect! Why use ground flaxseeds vs. whole? Ground flaxseeds release a phytochemical called lignan which has anti-cancer properties. One study demonstrated that a higher intake of lignans in postmenopausal women was associated with a lower risk of developing breast cancer!
Lastly, I wanted to touch on the use of Swerve granular sugar in my recipe. The main ingredient is erythritol, a unique sugar alcohol that does not affect insulin secretion or blood sugar levels, making it a safe alternative for diabetics. I prefer to avoid excess sugar in my recipes to prevent that post-meal energy dip. I was wary of using sugar alcohols for a long time – some, like sorbitol, are associated with GI distress or blood sugar fluctuations. But erythritol is different and doesn’t have these negative effects. It’s also a great alternative for individuals on a low-carb diet that still want something sweet in their life. I personally use stevia in my recipes quite often too, but some are more sensitive to the after taste it can leave in one’s mouth. Erythritol is great because it doesn’t have a taste effect and it’s ~70% as sweet as sucrose (sugar) making it easy to substitute in recipes. Speaking of which, let’s get cooking. I hope you enjoy these muffins!
Gluten-Free Oat Bran Muffins
Ingredients
- 1 cup oat flour, see note
- 1 cup oat bran cereal
- 2 eggs
- 2 ripe bananas, mashed
- 2 tbsp ground flaxseed
- 1/3 cup coconut oil, melted
- 1 tbsp coconut oil, melted, for lining muffin pan
- 3/4 cup Califia Toasted Coconut AlmondMilk, or milk replacement of choice
- 1/4 cup Swerve granular sugar replacement, or can use maple syrup
- 1 tsp vanilla extract
- 1/2 tsp baking soda
- 2 tsp cinnamon
- 1/2 tsp sea salt
- 1/2 cup shredded carrots
- 1/4 cup raisins
- 1/2 cup fresh blueberries
- 1/2 cup chopped walnuts, optional
Instructions
- Preheat oven to 375°F
- Use your fingers to coat the muffin tin with melted coconut oil
- Combine oat flour, oat bran, flaxseed, cinnamon, baking soda and salt in a large bowl.
- Mash bananas in a bowl. Add egg, coconut oil, almond milk, Swerve granular sugar, vanilla extract and use a hand mixer or whisk to mix well.
- Pour wet ingredients into the bowl with the dry ingredients and mix with a spatula. Be careful not to over mix.
- Add shredded carrots, raisins, blueberries, and chopped walnuts (optional). Mix with a spatula.
- Use a ladle or spoon to fill each muffin cup to the top.
- Bake for 25 minutes, until the top is golden brown and a toothpick comes out clean.
- Remove and let cool for 10 minutes before serving!
Joe R
Never thought I’d like a muffin with carrots in it, but this hits the spot in the morning when i’m on the go. Sometimes I replace the blueberries with some stevia-sweetened chocolate chips and it is excellent!