Vegan High Fiber Muffins for Lower Net Carbs in the Morning

This recipe for vegan high fiber muffins was shared with us many years ago from the founder of Goodbaker. His company made healthy gourmet vegan baking mixes. Sadly, Goodbaker is no longer around, but his recipe will live on. These muffins are healthy, hearty, and make a fulfilling breakfast. Enjoy them with a little dairy-free buttery spread, or grab one on the go.

Special Diet Notes: Vegan High Fiber Muffins

By ingredients, this recipe is dairy-free / non-dairy, egg-free, optionally nut-free, peanut-free, plant-based, vegan, and vegetarian.

Vegan High Fiber Muffins

 

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Prep time

10 mins

Cook time

18 mins

Total time

28 mins

 

This is a very flexible recipe. If you don’t have both wheat bran and oat bran, simply substitute with more of the one you do have. If you don’t have either, substitute with more oats. Or if you are missing any of the first 5 ingredients, just substitute with more whole wheat pastry flour.

Author: Goodbaker

Recipe type: Breakfast

Cuisine: American

Serves: 12 muffins

Ingredients

• ½ cup oat bran
• ½ cup whole wheat pastry flour
• ⅓ cup soy flour
• ⅓ cup rolled or quick oats
• ⅓ cup wheat bran
• ⅓ cup ground flaxseed
• 1 tablespoon baking powder
• 2 teaspoons ground cinnamon
• 1 teaspoon baking soda
• 1 teaspoon vital wheat gluten OR 2 tablespoons starch (cornstarch, tapioca starch, or arrowroot starch)
• ¼ teaspoon salt
• ½ cup raisins, dried blueberries, craisins, or chopped walnuts (optional)
• 1¼ cups applesauce
• ⅓ cup maple syrup
• 2 tablespoons oil
• 1 teaspoon vanilla extract

Instructions

1. Preheat your oven to 350°F and line 12 muffin tins.
2. In a large bowl, whisk together the oat bran, wheat flour, soy flour, oats, wheat bran, flaxseed, baking powder, cinnamon, baking soda, wheat gluten or starch, and salt. Stir in the dried fruit or nuts, if using.
3. Add the applesauce, maple syrup, oil, and vanilla. Mix gently, just enough to combine. Do not over-mix. A few dry lumps are okay.
4. Spoon the batter into your prepared muffin tins.
5. Bake the muffins for 18 minutes, or until the tops turn golden.

Notes

Oil-Free Option: You can omit the oil, but the muffins will have a fat-free, less-tender texture.
Dry Sweetener Option: You can substitute ⅓ cup dry sweetener plus ¼ cup water for the maple syrup.

Nutrition Information

Serving size: 1 muffin Calories: 136 Fat: 4.6g Carbohydrates: 20.6g Sugar: 8.8g Sodium: 265mg Fiber: 3.6g Protein: 4.1g

3.5.3229

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