The BEST Blueberry Applesauce Bran Muffins (Healthy & High Fiber)

Perhaps you equate bran muffins to dense rocks that grandma made served with a side of prune juice. Not much flavor and only consumed in the event of severe constipation. Or perhaps you've enjoyed a "healthy" bran muffin sugar bomb from the local bakery which didn't help the bowels but did in fact expand the waistline. Enter in these delicious bran muffins made with wholesome ingredients and packed with fiber and flavor.

If you have a strong sweet tooth, be advised these are not overly sweet. Consider serving with a drizzle of honey if craving a bit more sweetness. These have become our go-to healthy breakfast or easy to grab healthy snack. We almost always make a double batch and freeze the extras so we never run out! 

What is Wheat Bran?

Wheat bran is the outer layer of the wheat grain that is removed during the milling process of refined flour production. It has a nutty flavor profile and is a wonderful source of insoluble fiber. Wheat bran is often confused with wheat germ, the portion inside of the grain seed. Both are very nutritious parts of whole grains, but wheat bran offers the most fiber per serving. Because of its many health benefits, we try incorporate wheat bran into baked goods like these healthy bran muffins or even sprinkle it into a yogurt parfait or smoothie. 

Wheat Bran Health Benefits

Wheat bran has a myriad of health benefits largely in part because of its high fiber content. Here is a round up of some of the primary health benefits consuming wheat bran regularly can have:

• Gut Health: Wheat bran contains high amounts of insoluble fiber which helps bulk stools and promote more regular bowel movements. This promotes gut motility while feeding beneficial gut bacteria.
• Weight Management and Blood Sugar Control: More fiber consumed equals feeling fuller longer, making it easier to not overindulge or mindlessly snack on that bag of chips. Fiber can help increase satiety making the tummy and brain feel full and content. Wheat bran can help slow the absorption of sugars into the blood which helps maintain more stable blood sugar levels longer. 
• Heart Health: This terms gets thrown around a lot, but a high fiber diet really can help reduce LDL cholesterol while supporting healthy blood pressure levels. 
• Vitamins and Minerals: Wheat bran is packed with essential vitamins including niacin, thiamin, riboflavin and B6. It also contains minerals such as iron, magnesium, zinc and manganese.

What You'll Need to Make These Homemade Bran Muffins

Wheat bran: In some grocery stores, this can be found in the cereal aisle or next to the oatmeal. We like to purchase out of the bulk bins at health food stores such as Sprouts as this is the most economical. These muffins might work swapping oat bran for wheat bran but we have not tested this. 

Nondairy milk or nonfat milk: I like using unsweetened vanilla almond milk, but dairy milk or similar nondairy milk such as cashew would work fine too.

Flours: These easy bran muffins use a combo of whole wheat flour and all purpose flour. In a pinch, you can sub and just use 1 cup of either. If using only all-purpose flour, the muffins will be lighter and fluffy but contain less fiber. If using all whole wheat flour, you'll have a denser muffin that will not rise quite as much but with a bit more fiber. 

Baking soda

Baking powder

Cinnamon: The small amount of cinnamon pairs perfectly with the orange and blueberry flavors, while not being overpowering.

Salt: We always use kosher salt or sea salt in our recipes vs. iodized

Fresh orange zest: Lemon and blueberry always get all the flavor combo play, but we think orange and blueberry is a perfect flavor marriage in these muffins.

Egg

Coconut sugar: These muffins are lightly sweet and balanced with the warm cinnamon and orange zest. If you don't have coconut sugar on hand, this can easily be swapped for brown sugar or sugar-free brown sugar substitute. Check out bulk bins at your local health food store or Trader Joe's has an economically priced coconut sugar that we typically use. 

Vanilla extract

Unsweetened applesauce: In a pinch, you can substitute with mashed ripe banana. Either options add just a hint of sweetness and moistness to these slightly fluffy muffins. 

Blueberries: Fresh or frozen blueberries work perfectly in this recipe and pair well with the cinnamon and orange. Sub these out for raspberries, walnuts, pecans, raisins, dried cranberries or even chocolate chips. Choose your own adventure!

Serving Suggestions

Enjoy these muffins with a morning cup of coffee. Hubby loves to drizzle a little orange blossom honey or maple syrup on them. A smattering of orange honey butter on them would also be divine. To make, combine a bit of honey and orange zest with softened butter. Enjoy as a snack on the go, as a great way to keep you full and fiber fueled between meals. 

Print