Low-Fat Vegan Bran Muffin Recipes - Apple Peanut AND Banana Cranberry

 Two Low-Fat Vegan Bran Muffin Recipes 

These two Low-Fat Vegan Bran Muffin Recipes are a breeze to make using a bran flake cereal. Banana Cranberry Bran Muffins are moist and light, using a blend of white whole wheat flour, unbleached all purpose flour, PB2 Peanut Powder and a smidge of Vanilla Brown Rice Protein Powder. The Apple Peanut Plum Bran Muffins are made using my Homemade Apple Plum Sauce (I was out of ripe bananas), spelt flour, and double the amount of PB2 and Brown Rice Protein, making them double the grams of protein per muffin. Both are much healthier and lower in fat and sugar than traditional muffins, with about 3 grams of fiber per muffin, making them a satisfying mid-morning snack, or accompaniment with fruit for a light breakfast that won't weigh you down. 

As a bonus, if you try the Apple Peanut Plum Low-Fat Vegan Bran Muffins which contains prunes, you'll be happy to know that prunes have a high ORAC (Oxygen Radical Absorbancy Capacity) score, meaning they are rich in antioxidants, are anti-inflammatory, and have been found to improve both bowel health and bone health, especially in post menopausal women!

How Both Recipes of Low-Fat Vegan Bran Muffins Differ

When I first made a modified version of the 'Cranberry Banana Bran Muffins' recipe that is on the Millville Bran Flakes Cereal box, I added a little strawberry preserves, a blend of aqua faba (from a can of chickpeas previously used) and ground flax seeds in lieu of two eggs, and 1 tablespoon of oil, which combined gave it a nice, light, moist texture, and mildly sweet flavor.  I also swapped out about 1/4 cup of the flour for PB2 Peanut Powder, and Brown Rice Protein Powder. The  Banana CranberryMuffins contain only 2.5 grams of fat per (77 gram) muffin, and 4.4 grams of protein. (Pro tip: save the liquid, or aqua faba from chickpeas or other beans, whether from a can, or pressure cooked. The aqua faba can be used as an egg replacer, or in soups or other dishes, and for making creamy whipped vegan mayonnaise, such as this 3-ingredient, oil-free recipe from Yeung Man Cooking on YouTube.)

Since I still had some bran cereal left to use up (I don't exactly go through it very quickly, hence I was keen to make another batch of Low-Fat Bran Muffins to use the cereal up before it got stale!) For my second batch, I used some homemade Apple Raisin Plum Sauce in lieu of the bananas, as I was out,  and I doubled the PB2 Peanut Butter Powder and Vanilla Brown Rice Protein Powder. I also swapped out the 1 tablespoon of oil for 1 tablespoon of peanut butter. The net result of this batch was practically the same amount of total grams of fat and fiber as the  Banana Cranberry Bran Muffins, yet with 6.2 grams of protein per muffin. Each batch of these Low-Fat Vegan Bran Muffin recipes makes 12 total muffins. 

Low-Fat Vegan Bran Muffins are great with fruit for breakfast, or as a between meal snack - especially with a little black sesame butter on top, as I discuss below. 

The combination of whole grain flour, fresh or dried fruit, nuts and seeds, and powered peanut butter protein provide just the right amount of everything you need to feel satisfied, with a minuscule amount of added fat compared to most bran muffin recipes. It only takes a few seconds to grind up your favorite bran flake cereal. The rest of the recipe comes together in a breeze.

Give these Low-Fat Vegan Bran Muffins a try, or swap out the fruit, flour, or PB2 protein for your favorite alternatives. 

You may also want to check out my Low-Fat Vegan Whole Wheat Carrot Pineapple Bran Muffins (L) or my Low-Fat Vegan Carrot Apple Bran Muffins (R)  for more inspiration. Although they may look similar, these muffins were made with whole wheat flour and bran, versus with cereal. Both also have shredded carrots, making them taste nearly like Carrot Cake.

Carrot Apple Bran Muffins

Whole Wheat Carrot Pineapple Bran Muffins

Low-Fat Vegan Bran Muffins - Recipe #1 - Banana Cranberry 

Ingredients 

• 2 cups bran flake cereal of choice, ground (I used Millville Bran Flakes, from Aldi, which I had on hand, and which has the original recipe which I have modified)
• 1 cup white whole wheat flour, or 1/2 cup each white or stone ground whole wheat + unbleached, all purpose flour (See notes)
• 2 Tbsp. PB2 Peanut Powder + 1 Tbsp. Brown Rice Protein Powder (or plant protein of choice)
• 1 Tbsp. baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. sea salt
• 1 tsp. cinnamon & optional pinch of cardamom, dried ginger, or nutmeg
• 1/4 cup each dried cranberries & raisins
• 1/4 cup aqua faba or 4 Tbsp. water + 2 Tbsp. ground flax seeds (See notes)
• 2 large bananas (1 cup mashed)
• 1/4 cup + 1 Tbsp. vanilla soy milk (I like Vanilla EdenSoy Original)
• 1/4 cup each maple syrup + brown sugar (See notes)
• 4 Tbsp. strawberry preserves
• 1 Tbsp. light baking oil (I used Grapeseed oil)
• 2 tsp. vanilla extract

Steps

1. Preheat oven to 375ºF and line a muffin tin with parchment muffin liners
2. Grind bran flakes, and place in a large mixing bowl.
3. Add remaining dry ingredients, up through and including the dried cranberries & raisins, and stir with a fork to combine.
4. Combine aqua faba or water and ground flax seeds in a small bowl, and set aside.
5. In a separate bowl, mash bananas.
6. Add remaining wet ingredients, including aqua faba - flax mixture.
7. Add to dry ingredients, and mix with a wooden spoon until just combined. If the batter seems too dry, add another tablespoon of soy milk. It will be thick.
8. Spoon evenly into prepared muffin tin to make 12 muffins.
9. Bake 30 minutes, or until a toothpick inserted comes out clean, and the top bounces back when depressed with your finger. Keep an eye on them, and possibly check around 27 minutes. They may need up to 35 minutes, but could possibly bake faster in your oven, and depending on any substitutions to the ingredients you may have made. (See notes.)

Total Calories per 77g muffin - 181, Protein - 4.4g; Carbohydrates- 37.1g; Fiber - 3.1g Fat - 2.5g

Low-Fat Vegan Bran Muffins - Recipe #2 - Apple Peanut Plum 

Ingredients

• 2 cups bran flake cereal of choice, ground (I used Millville Bran Flakes, from Aldi, which I had on hand, and which has the original recipe which I have modified)
• 1 cup white whole wheat flour or spelt flour
• 4 Tbsp. PB2 Peanut Powder 
• 2 Tbsp. Brown Rice Protein Powder (or plant protein of choice)
• 1 Tbsp. each ground flax & chia seeds, or 2 Tbsp. of either
• 1 Tbsp. baking powder
• 1/4 tsp. baking soda
• 1/4 tsp. sea salt
• 1+ tsp. cinnamon & optional pinch of nutmeg
• 1/4 cup raisins &/or chopped dried plums (See notes)
• 1/4 cup chopped walnuts (can be dry roasted first)
• 1 Tbsp. shredded coconut, optional
• 1 cup Homemade Apple Raisin Plum Sauce (See notes)
• 1 Tbsp. peanut (or almond) butter, optional - or sub 1 Tbsp. apple butter, or light oil
• 1/4 cup + 1 Tbsp. vanilla soy milk (I like EdenSoy Original)
• 1/4 cup + 1 Tbsp. maple syrup
• 1-2 Tbsp. brown sugar (Optional, see notes)
• 2 tsp. vanilla extract

Steps

1. Preheat oven to 375º F, and line a muffin tin with parchment muffin liners
2. Grind bran flakes cereal, and place in a large mixing bowl.
3. Add remaining dry ingredients, up through and including optional shredded coconut. Stir with a fork to combine.
4. Combine wet ingredients in a separate bowl, then add to the dry ingredients. (You could add it all to the same large mixing bowl, however, don't over mix.)
5. Spoon evenly into prepared muffin tin to make 12 muffins.
6. Bake 30-35 minutes, or until a toothpick inserted comes out clean, and the top bounces back when depressed with your finger. Keep an eye on them, and possibly check around 27 minutes if your oven runs hot.

Total Calories per 50g muffin - 151, Protein - 6.2g; Carbohydrates- 24.8g; Fiber - 3.3g Fat - 3.7g

Super Charge Your Low-Fat Bran Muffins with Black Sesame Seed Butter! Here's Why!

For a heartier snack, try either of the Low-Fat Vegan Bran Muffins with tahini (we especially love using Eden Black Sesame Butter / Tahini), and optional apricot or strawberry preserves. Black sesame seeds are a great source of beneficial lignans, protein, calcium, B vitamins, amino acids and more. They have been found to be protective of cardiovascular function, and may prevent the development of atherosclerosis, and reduce total cholesterol including low density lipoprotein levels. 

Black sesame seeds have a strong antioxidant effect, similar to the prunes, and have anti-tumor, anti-cancer, anti-aging, and liver-protective properties. In traditional Chinese medicine, black sesame seeds especially benefit the Water element, which corresponds to your kidneys, urinary bladder, the hair on your head, and your skeletal structure. Chronic low back pain or knee pain are often indicated in patterns related to imbalances of the Kidneys.(1)  

Learn more about black sesame seeds, and other Liver Loving Herbs, Foods and Instant Stress Release Practices in my Spring Diet, Part 2 article.

Recipe Notes for both Low-Fat Vegan Bran Muffin Recipes

1. Use any decent bran flake cereal for this recipe. If you happen to use a bran cereal with raisins, you may want to cut back or omit adding more raisins. It will be easier to grind without raisins.
2. The flour choices can be adjusted to your needs. If using any all purpose flour, be sure to choose one that is unbleached. I also like unbleached flour without added synthetic vitamins, but that's a personal preference. White whole wheat and spelt flour are whole grain, yet produce a light textured baked good. If using gluten-free flour mix, adjust wet ingredients, and baking powder as needed. If you are not truly celiac, but are avoiding wheat because so many people on line are discussing how hybridized our modern wheat is, try using Einkorn flour, Emmer wheat flour (made from farro), or spelt flour. I am not sure how these muffins will turn out if using a gluten-free flour blend, but maybe I'll try that next time. Adjustments may need to be made to the wet ingredients. 
3. The recipe calls for a little maple syrup and brown sugar. For those who are avoiding sugars, make sure to adjust the wet/dry ingredients as needed, depending on what you are using. Coconut sugar could be used instead of brown sugar. If you don't like it really sweet, just use the maple syrup and omit the brown sugar, or add a few drops of stevia (but not too much as it will taste bitter.) Granulated Xylitol tastes fairly similar to granulated cane sugar which you could try. Otherwise, date or maple sugar could work as well.
4. Use more or less of the PB2 Peanut Powder, and Brown Rice Protein powder (I use Nutribiotic Vanilla Rice Protein), or plant protein powder of choice. Adjust the total flour accordingly. If using a plain, unflavored plant protein powder, add up to 1 Tbsp. vanilla extract. (The Brown Rice Protein works well with baking. and making my own higher protein reconstituted peanut butter sauce. It's a bit chalky tasting, however it is fine blended in a smoothie.) You may also want to try Pumpkin Seed Protein Powder, or Bob's Red Mill Hemp Protein Powder, or any plant protein powder blend.
5. For Low-Fat Vegan Bran Muffins, recipe #2, I used my own homemade Apple Plum Sauce. I stewed apples with chopped prunes in a little apple juice with a pinch of sea salt and cinnamon. It's a thicker sauce than a store bought apple sauce. If using a store bought apple sauce, you could add 5-7 chopped dried plums (prunes) - with or instead of the raisins. 
6. If using dried plums (prunes), I suggest quickly rehydrating them first: Coarse chop 10-12 prunes, then place in a small bowl, and cover with hot water. Place a small plate on top, and let sit while you prepare the rest of the ingredients. Drain, and use some of the liquid to combine with the ground flax and chia seeds in lieu of aqua faba which was used in the Low-Fat Banana Cranberry Muffins recipe. (TIP: I keep a package of Trader Joe's non-sorbate prunes in a jar covered with water in my fridge, which creates a sweet, thick sauce the longer it sits. It's especially good if you add a cinnamon stick!) Also, if you prefer, you can sub the 1 Tbsp. of peanut butter in Recipe #2 for almond butter, apple butter, or light oil, as with Recipe #1.
7. For Low-Fat Vegan Bran Muffins Recipe #1: If you don't have any aqua faba, use water, the liquid from rehydrating dried fruit, or apple juice. You can quickly soak the raisins and dried cranberries first, similar to the previous note, however, it's not necessary. 
8. Sub dried apples or apricots for, or in addition to the raisins in either recipe.
9. Sub dried cranberries for any dried berries, including goji berries.
10. Boost the antioxidants by making a Prune Paste to use in lieu of the apple sauce, or bananas: Soak a cup of prunes in hot water, as recommended in Note #6. Once the prunes have softened, blend using just enough of the soaking liquid needed to make a paste. This can also be used in lieu of oil when baking. 

Article Notes: (1) Identification of Nutritional Components in Black Sesame Determined by Widely Targeted Metabiolomics and Traditional Chinese Medicine. https://www.mdpi.com/1420-3049/23/5/1180