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Kalyn's Kitchen

Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts

I love these delicious Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts! Use Bread Recipes to find more recipes like this one.

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Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts found on KalynsKitchen.com

Here we are on a weekend when so many food bloggers are talking about festive Mardi Gras Foods, and I’m giving you Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins.  Oh my.  I hope that’s not a sign that I am hopelessly un-hip, but I did promise on Twitter that I would share this recipe over the weekend, and I’m a woman who keeps her promises.  Besides, I like bran muffins, and my body reminds me often that eating more fiber is a good thing!

When I saw a recipe for made-from scratch pear bran muffins (with no bran cereal) in the The South Beach Diet Quick and Easy Cookbook it turned into one of those baking experiences where I have to make the recipe several times before I’m happy with it.  Right away I switched pears for apples (because I never have pears in the house, but almost always have apples.)  I made these three times, with quite a few changes from the inspiring recipe, but I thought the final version was just right.  These muffins are just slightly sweet, and to my taste they’re much better than all those bran muffin recipes that use bran cereal as one of the main ingredients.

I used a mixture of sweetener and a little brown sugar in this recipe, which I’ve found gives better flavor than just sweetener alone. Of course if you want to use all sweetener  please adapt to what works for you. I also used a mix of whole wheat pastry flour and almond meal in my muffins, but if you don’t want to buy those I’m guessing white whole wheat flour would probably work.  (If people try variations of the recipe that are a success, I’d love to hear about it in the comments.)

Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts found on KalynsKitchen.com

In a medium-sized bowl, mix together the whole wheat pastry flour, almond meal, wheat bran, sweetener of your choice, brown sugar (or more sweetener), ground cinnamon, baking powder, and salt. In a smaller bowl, beat the two eggs, then add buttermilk, oil, and vanilla and stir to combine. You’ll enjoy the muffins more if you take an extra minute or two and make sure the apple is very finely diced before you add it to the liquids.  I used an apple corer, then peeled off the skin and diced up the apple pieces.

I also took a couple of minutes to toast the walnuts in a dry pan before I chopped them, which also adds flavor. I don’t like big chunks of walnuts in cookies or bread, so I chopped them pretty finely. Mix the finely chopped apples and walnuts into the wet ingredients.

Then add the wet ingredients to the dry ingredients and stir just enough that all the dry ingredients are moistened. Spray muffin cups or muffin pan with nonstick spray or oil, then divide the mixture among the muffin cups.  (If you use the small muffin cups like I did, they will be pretty full. Bake for 30 minutes, or until a toothpick inserted into the center comes out completely clean.  Let muffins cool a little before eating.  You can keep these muffins in the fridge for quite a few days, and I am sure they will freeze well, although I haven’t frozen any yet because I keep eating them!

More Whole Wheat Muffins You Might Like:

Low-Sugar and Whole Wheat Pumpkin Muffins with Pecans from Kalyn’s Kitchen
Whole Grain Ginger Pear Bran Muffins from Farmgirl Fare
Gluten-Free Low-Sugar and Flourless Zucchini Muffins with Pecans from Kalyn’s Kitchen
Whole Wheat Cranberry Orange Ricotta Muffins from Andrea Meyers
Low-Sugar and Whole Wheat Oatmeal Blueberry Muffins with Lemon from Kalyn’s Kitchen

Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts

I love these delicious Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts!

Ingredients:

  • 1 cup whole wheat pastry flour
  • 1/2 cup almond meal (this is coarser than almond flour, but I’m guessing almond flour will also work)
  • 1 cup wheat bran
  • 1/4 cup sweetener of your choice
  • 2 T brown sugar (or use 2 T more sweetener if you want even less sugar)
  • 1 1/2  tsp. ground cinnamon
  • 1 1/2 tsp. baking powder
  • 1/4 tsp. salt
  • 2 eggs, beaten
  • 1 1/4 cups low-fat buttermilk
  • 3 T grapeseed oil (or any neutral flavored oil; coconut oil would be good)
  • 1 1/2 tsp. vanilla
  • 1 apple, peeled and cut into very small dice (1/4 inch or less)
  • 1/2 cup chopped walnuts (preferably  toasted before chopping; can also use other nuts of your choice)

Directions:

  1. Preheat oven to 350F/180C.
  2. Spray muffin cups or muffin pan with nonstick spray or oil.
  3. In a medium-sized bowl, stir together whole wheat pastry flour, almond meal, wheat bran, Stevia or Splenda (or sugar), brown sugar (or more sweetener), ground cinnamon, baking powder, and salt.
  4. Beat eggs in smaller bowl, then stir in the buttermilk, oil, and vanilla.
  5. Remove apple core and peel the apple, then finely chop apple pieces and add to liquid ingredients.
  6. Toast walnuts for 1-2 minutes in a dry pan over high heat, just until they start to become fragrant.
  7. Then finely chop walnuts and add to liquid ingredients.
  8. Add the wet ingredients to dry ingredients and stir just enough so that all the dry ingredients are moistened.
  9. Use a large spoon to divide the batter among the muffin cups.
  10. Bake at 350F/180C for 30 minutes, or until a toothpick inserted into the center of a muffin comes out completely clean.
  11. Let muffins cool for a few minutes before eating.  These muffins will keep well in the fridge for quite a few days.  I am sure they would freeze well, although I haven’t frozen any yet.  To reheat, microwave for about 30 seconds.

Notes:

Recipe adapted with quite a few changes from Pear Bran Muffins in The South Beach Diet Quick and Easy Cookbook.

All images and text ©

Low-Carb Diet / Low-GlycemicDiet / South Beach Diet Suggestions:
Even with the 2 tablespoons of brown sugar, these muffins are pretty low in sugar and I would eat them for phase 2 or 3 of the South Beach Diet. Using almond meal makes the muffins more low-glycemic, but nuts are a calorie-dense food, so use portion control. The muffins are too high in carbs for a traditional low-carb eating plan.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts found on KalynsKitchen.com

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    28 Comments on “Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts”

  1. Can someone tell me the calories per muffin?

    • I don’t have that information. I am currently not able to add nutritional information to the site. More than a year ago I switched my site to WordPress, which created the need to edit by hand to add more than 2,000 recipes to the preferred format for google. I have been working on that for more than a year, so there is no possibility of me being able to calculate nutritional information until that project is completed. And I know that once I start doing nutrition info on one recipe people will expect to see it on every recipe, which is why I have decided to keep these two projects completely separate.

      If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information. That’s all I am able to do at this time.

  2. JoJo, so glad you like them!

  3. Hello Kalyn! I made these muffins today and they are wow, delicious! Since I started menopause I have been craving sweets like crazy. The problem is I have type 2 diabetes, so I
    am limited to my sugar intake.
    So I bake my own and your wonderful low sugar, high fibre recipes are just what I need.

    Thank you so much,
    Jojo

  4. Bonnie I'm trying to get a recipe that's as low in sugar as possible so adding either applsesauce or honey wouldn't work for me (or for anyone else who's following South Beach) but I'm sure your recipe is delicious.

  5. I make a similar recipe. I like to use less bran and substitute flax meal, whole rolled oats and/or buckwheat. You can also omit the brown sugar and reduce the buttermilk by adding 1/4 cup applesauce (they come in packs of six single serve containers, which are perfect for this recipe). If the muffins seem a little dry you can also substitute 1 Tbsp of honey instead of the brown sugar, as honey is a natural humectant.

  6. The phase is always given right after the printer friendly recipe. Grains aren't allowed for phase one, so these are phase 2 or 3. I haven't come up with any great ideas for phase one breakfasts without eggs, but some readers have shared ideas in the comments here.

  7. Hi are these good for phase 1? There are only so many eggs I can eat, and I need a breakfast recipe that is fairly easy as I work shifts and often have to take my breakfast in with me. If you have any other ideas I would be open to hearing them : ) thanks