Filled with fall flavor, these hearty pumpkin bran muffins are easy to whip up and provide a good source of fiber and protein. Only 160 calories per muffin!
If you’re looking for a healthy, hearty, nutrient dense pumpkin muffin, these pumpkin oat bran muffins are for you! I’ve been enjoying them with a spread of almond butter for breakfast and they’ve been perfect for these chilly fall mornings.
Are Bran Muffins Healthy?
I used to think that all bran muffins were healthy. Did you as well? They look healthy with their dark color and oaty texture. Plus, they’re really filling and they have the word “bran” in them – they must be healthy, right?!
The fact of the matter is, a typical store-bought bran muffin can have over 400 calories and 40 grams of sugar?! And bakery bran muffins often have more than that! 😱 Has there ever been a more fitting emoji? So no, all bran muffins aren’t created equal and some aren’t so healthy.
That said, these homemade pumpkin bran muffins are indeed healthy! They have only 160 calories and 16 grams of sugar per serving. PLUS the ingredients are better for you. They totally get the EBF stamp of approval. Check out my oat bran muffins if you are interested!
Healthy Pumpkin Bran Muffin Ingredients
oat bran – you can’t have bran muffins without oat bran! Oat bran packs a punch when it comes to protein and fiber. It also adds a nice mild oaty flavor. I like using Bob’s Red Mill oat bran.
all-purpose flour – combined with the oat bran to create the base of these muffins.
coconut sugar – I love using coconut sugar in place of traditional white sugar. It’s natural and has a delicious carmel-y flavor.
baking powder – a levening agent that helps these muffins rise.
nutmeg and sea salt – seasonings that round out the flavors in these muffins.
flaxseed – we’re making eggless bran muffins with flaxseed eggs. It’s an easy way to boost nutrients and keep them vegan. You can use 2 eggs if you prefer.
pumpkin – slightly sweet and earthy, pumpkin is chock full of nutrients! Make sure you grab pure pumpkin puree and not pumpkin pie filling, as it as additional sugars added. You can also make your own pumpkin puree!
almond milk – adds moisture to the muffins. You can make your own almond milk or use your favorite store brand. Any non-dairy milk will work.
coconut oil – keeps these muffins moist and adds some healthy fats. You can also use avocado oil if you prefer.
vanilla extract – a flavor enhancer.
raisins – adds a naturally sweet component. Dried cranberries would work nicely as well.
pepitas – aka pumpkin seeds! Boost the heart-healthy fats and protein of your bran muffins by topping them with pepitas.
Can I Meal Prep Muffins?
As I’m sure you know, I love making healthy muffins as part of my meal prep and these muffins actually work great for meal prepping because they keep well in the fridge or freezer – just make sure you store them in an airtight container! If I freeze them, I like to take them out the night before and let them thaw in the fridge. Then in the morning I pop them into the toaster oven to heat them up.
Perfect for breakfast, a snack or honestly even dessert. I hope these muffins become a family favorite in your home!
½cupraisins or dried cranberries + more for topping
Make flaxseed eggs by whisking together ground flaxseed and water. Set aside.
In a medium bowl combine oat bran, flour, coconut sugar, baking powder, pumpkin pie spice, sea salt and nutmeg.
In another bowl, mix together the wet ingredients: flaxseed egg, pumpkin, almond milk, oil and vanilla until well blended.
Stir wet ingredients into dry ingredients just until moistened. Gently stir in raisins.
Line a muffin tin with paper or silicone liners and fill 10 cups with muffin batter. Top each with a few raisins and pepits, if using.
Bake at 400° for 20 minutes or until a toothpick inserted near the center comes out clean.
Cool for 5 minutes before moving muffins from the pan to a wire rack to cool completely.
Enjoy warm. For storage, let muffins cool completely and place in a sealed airtight storage container. Muffins will last at room temperature for 1-2 days, 4-5 days in the fridge and 1-3 months in the freezer.
Flax eggs: You can use 2 eggs in place of the flax eggs if you’re not worried about the muffins being vegan or egg-free.