Pumpkin Oat Bran Muffins
Oat bran is made from the outer husks of the oat grain. Oatmeal, rolled oats and most other foods made from oats contain bran, but you can also purchase oat bran separately and add it to meals to increase the fiber, protein, and micronutrient content.
Is oat bran gluten-free? Technically, oats are gluten-free and don’t naturally contain gluten protein. However, if you have a gluten intolerance, opt for an oat bran product that’s labeled as gluten-free to be sure that it hasn’t been contaminated with gluten during the manufacturing process. I recommend Bob’s Red Mill organic gluten-free oat bran.
Oat bran is rich in fiber that boosts gut health & metabolic health.
Oat bran is high in antioxidants, rich in fiber and protein, plus it contains important micronutrients, including phosphorus, selenium, thiamin and magnesium.
Oat bran also contains beta-glucan, which is a type of soluble fiber that’s found in oats, barley, & mushrooms. Beta-glucans are the ultimate food for your gut microbiome, promoting the growth of beneficial bacteria in your gut. In fact, research published in the Journal of Nutrition and Metabolism found that beta-glucan is associated with a reduced risk of metabolic syndrome because of the way it interacts with the gastrointestinal tract.
Pumpkin Oat Bran Muffins
These pumpkin oat bran muffins make for a nutritious breakfast or snack on the go!
Servings: 12 | Time: 35 minutes
Ingredients:
½ cup all-purpose flour
2 teaspoons baking powder
2 teaspoons pumpkin pie spice
1 teaspoon cinnamon
¾ teaspoon sea salt
1 teaspoon ground nutmeg
2 Tablespoons ground flaxseed + 6 Tablespoons water (or two eggs)
1 cup canned pumpkin puree
½ cup unsweetened almond milk
2 Tablespoons molasses
2 Tablespoons avocado oil
1 teaspoon vanilla extract
½ cup dried unsweetened cranberries, roughly chopped
Pepitas/pumpkin seeds for topping
Directions:
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, cinnamon, sea salt and nutmeg.
In another bowl, mix together the wet ingredients: flaxseed egg, pumpkin, almond milk, oil, molasses, and vanilla until well blended.
Stir wet ingredients into dry ingredients. Stir in raisins.
Line a muffin tin with baking cups and fill with muffin batter. Top each with a few pepitas, 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.
Notes:
*You can use 2 eggs in place of the flax eggs if you’re not worried about the muffins being vegan or egg-free.
If you make this recipe and enjoy it, be sure to tag @AKFunctionalNutrition on Instagram!