Vegan High Fiber Muffins for Lower Net Carbs in the Morning

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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.

Vegan High Fiber Muffins Recipe - whole grain, with more protein and lower net carbs. Great for breakfast!

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
 
Prep time
Cook time
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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:
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

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About Author

Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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