The Healthier Choice: Homemade vs. Store-Bought Bran Muffins

Bran muffins are often associated with health, but store-bought versions can be deceiving. They are often loaded with sugar and calories, sometimes containing upwards of 400-600 calories per muffin. This makes them more of a treat than a truly healthy choice.

This homemade recipe offers a much more balanced and nutrient-dense alternative.

Why These Sweet Potato Bran Muffins Are a Healthy Option

These sweet potato bran muffins are packed with beneficial ingredients. Here’s a look at what makes them a good choice:

• Oat Bran Base: Oat bran is the star ingredient, providing a boost of fiber and protein. It’s also naturally gluten-free.
• Gluten-Free Friendly: Using oat bran and gluten-free flour makes these muffins accessible to everyone.
• Whole Food Ingredients: The recipe relies on whole, unprocessed ingredients.

For more gluten-free muffin inspiration, check out these recipes:

• Banana Nut Almond Pulp Muffins
• Peanut Butter and Jelly Muffins
• Apple Fritter Muffins
• Cherry Corn Muffins (also vegan!)

Key Ingredients in these healthy bran muffins include:

• Gluten-Free Flour Blend: A blend of rice flours, sorghum, and tapioca.
• Sweet Potato Puree: Adds natural sweetness and a hearty texture.
• Raisins: Provide a touch of sweetness and chewy texture.
• Spices: Cinnamon, nutmeg, and allspice for warmth and flavor.
• Flaxseed: Used to make flax eggs, keeping the recipe vegan.

With ingredients like coconut sugar, coconut oil, vanilla, and non-dairy almond milk, these muffins are a step above what you might find in a store-bought version.

Plus, they are just over 100 calories per muffin!

Sweet Potato in Baking: A Delicious and Versatile Ingredient

Sweet potato is a fantastic ingredient that brings a unique combination of sweetness and moisture to baked goods. It often gets overlooked in favor of pumpkin, but it offers a delicious alternative.

Consider trying some of these other recipes with sweet potato:

• Whole Wheat Sweet Potato Banana Muffins
• Sweet Potato Oat Bars
• Sweet Potato Raisin Bread
• Southern Sweet Potato Biscuits

Canned sweet potato puree is readily available in the baking section, much like pumpkin puree. If you can’t find it, a natural foods store is a good place to look. If pumpkin is the only option, consider trying these gluten-free pumpkin muffins.

Sweet potato puree adds a subtle depth of flavor and texture that makes it a great choice for baking.

The Great Raisin Debate: To Love or Hate?

Raisins are a classic ingredient, but they can be a bit divisive! Whether you love them or hate them, raisins can be a delicious addition to baked goods.

If you’re not a fan of raisins, consider these alternatives:

• Dried Cranberries
• Dried Cherries
• Dried Blueberries
• Pepitas (Pumpkin Seeds)
• Sunflower Seeds
• Walnuts/Pecans
• Cacao Nibs
• Chocolate Chips

Can You Meal Prep These Muffins?

Absolutely! These muffins are perfect for meal prepping.

Here’s how to store them:

• Room Temperature: Muffins will last for 1-2 days.
• Refrigerator: Store them in the fridge for up to a week.
• Freezer: Freeze them for 1-2 months.

If freezing, thaw them in the refrigerator and then warm them in a toaster oven for a crispy finish.

These muffins are a great addition to breakfast, a snack, or even a dessert. Consider pairing them with a smoothie or enjoying them with a cup of tea or coffee. You can even add nut butter for some extra fat to help keep you full until your next meal.

More Healthy Muffin Recipes to Try

Looking for more healthy and delicious muffin recipes? Here are a few ideas:

• Banana Zucchini Muffins
• Avocado Muffins
• Whole Wheat Wild Blueberry Ginger Muffins
• Peanut Butter and Jelly Muffins
• Banana Chia Bites

Sweet Potato Bran Muffins Recipe

4.82 from 11 votes

Sweet Potato Bran Muffins

By:
Gina Matsoukas

Servings:
12 muffins

Prep:
10 minutes mins

Cook:
20 minutes mins

Total:
30 minutes mins

These gluten-free, vegan sweet potato bran muffins are studded with raisins for a healthy, hearty and nutrient dense breakfast or snack.

Ingredients

• ▢
  1 1/4 cup oat bran
• ▢
  3/4 cup gluten-free flour, *see note
• ▢
  1/4 cup coconut sugar
• ▢
  1 1/2 teaspoons baking powder
• ▢
  1/2 teaspoon salt
• ▢
  1 teaspoon cinnamon
• ▢
  1/2 teaspoon nutmeg
• ▢
  1/4 teaspoon allspice
• ▢
  2 tablespoons coconut oil, melted
• ▢
  1 teaspoon vanilla
• ▢
  1 cup sweet potato puree
• ▢
  1/2 cup unsweetened almond milk, or other non-dairy milk
• ▢
  2 tablespoons ground flaxseeds + 6 tablespoons water
• ▢
  1/3 cup raisins

Instructions

• Preheat oven to 400°F and grease a muffin tin.
• In a small bowl, combine flaxseeds and water, stir and set aside.
• In a large bowl, whisk together the oat bran, gluten-free flour, coconut sugar, salt, baking powder and spices.
• In a medium bowl, whisk together the coconut oil, vanilla, sweet potato puree and almond milk.
• Add the flaxseed mixture (which should be thickened into a gel) to the wet ingredients and whisk again until incorporated.
• Add the wet ingredients to the dry and stir until just incorporated.
• Gently fold in the raisins.
• Scoop batter evenly into 12 greased muffin tins. Add a few more raisins on top of each muffin if desired.
• Bake for 18-22 minutes until muffins are set (toothpick inserted into the center comes out clean).
• Cool for a few minutes in the tin before transferring the muffins to a cooling rack.
• Store in an airtight container. At room temperature, muffins will last for 1-2 days. In the refrigerator, for about a week. In the freezer, for 1-2 months.

Notes

*If using a gluten-free flour that isn’t labeled as a 1:1 baking mix, add 1/2 teaspoon xanthan gum to the dry ingredients.

Nutrition

Serving:
1SERVING


Calories:
105kcal


Carbohydrates:
20g


Protein:
2g


Fat:
3g


Saturated Fat:
2g


Sodium:
156mg


Fiber:
2g


Sugar:
8g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course:
Baked Goods

Cuisine:
American