Gluten-free oat bran muffins aren’t something I’ve spent a lot of time thinking about. Lately, however, I have been craving one of those giant, coffee shop bran muffins. You know the ones. They’re huge, usually have something really sugary crumbled on top and look all perfect in their rustic parchment paper wrapping, smug with their glutenous, sugary goodness. The reality of those coffee shop muffins is that no matter how many seeds they try and cram into them, they’re really just earthy looking cupcakes.
For example, the Apple Bran Muffin from Starbucks contains 34 grams of sugar. In case that number is a little abstract, that’s the equivalent of 8.5 sugar cubes.
A Starbucks Apple Bran Muffin contains the equivalent of 8.5 sugar cubes, or 34 grams of sugar.
See? Cupcake. And a really, really sweet one at that.
Since sharing that I am pregnant, a lot of people have been asking how I deal with cravings. At this point, having lived the UnDiet life for a solid 10 years, though cravings do creep up sometimes, acting on them is not an option.
See, having a craving (which I have had for licorice, maple-glazed donuts, and all the white potatoes in addition to muffins), and actually wanting to eat all of those items are two very different things for me. It’s been my experience that two things typically happen when it comes to cravings:
- They pass.
- We can find a whole and healthy option that fulfills the craving.
The benefit to going at it this way is that I typically feel good and satiated, without the sugar crash or greasy mouth residue that most conventional packaged products will leave behind. And pregnant or not, our energy is an incredible valuable currency that is not worth wasting by allowing empty calorie junk food to vampire it away.
What Is The Difference Between Rolled Oats and Oat Bran?
You’ve likely heard of bran, right? Typically the bran you find in muffins and cereals is a wheat bran. You may be into rice bran which is super high in tocotreinols (vitamin E). A whole grain has three parts. The endosperm (which is the fluffy sweet bit), the germ and the fiber, the husky outer layer.
- Whole Grain Rolled Oats: Here we have a whole oat grain, pancaked by a roller. You may find them referred to as “steel cut” which means they have been sliced and diced a little to increase their cooking time. Whole grain rolled oats include the oat bran (fiber), endosperm and germ.
- Oat Bran: This is just the fiber bit of the whole oat grain. It is the outer layer of the oat grain, once the inedible husk is removed.
If processed in a gluten-free facility, oat bran is a gluten-free alternative to wheat bran.
IBS or IBD? Be Mindful of Your Bran
Though many practitioners might tell those of you with digestive issues to up your fiber intake, you’re going to want to be mindful of bran. This level of fiber concentration, especially if you suffer from IBS-C (IBS + constipation) this might be the final cork in the bottle, so to speak. Though every person is different, if whole grains or whole unprocessed foods are new to your diet, be sure to increase your fiber intake gradually and accompany it with a whole lot of water.
Now it’s time for these seriously awesome, delicious and easy gluten-free, vegan-friendly, super fibre-powered Gluten-Free Oat Bran Muffins. They are hearty, filling and satiating. An extra bonus being pregnant, they also help keep things regular – a magical feat at this stage in the game.
I enjoyed my muffins with a slice of organic, unpasteurized, lactose free cheddar (one of the few sources of protein I’ve been able to eat consistently over the last several months), slathered with ghee, or dolloped with some almond butter. They’ve been a great addition to my elixir breakfast and a great snack to have before I do a little yoga or pilates, or go for walk.
Oat Bran Muffins (Gluten-Free and Vegan)
- Total Time: 35 mins
- Yield: 12 muffins 1x
A delicious and satisfying gluten-free, vegan-friendly oat bran muffin.
- 1 1/2 cup gluten-free oats
- 1 cup gluten-free oat bran
- 1/2 cup brown rice flour
- 1/2 cup chickpea flour
- 1/3 cup coconut sugar
- 2 tsp baking powder
- 1 tsp baking soda
- 1/4 tsp sea salt
- 1 tsp cinnamon
- 1/4 tsp ground ginger
- 1 cup applesauce
- 1/2 cup water
- 1/4 cup maple syrup
- 1 Tbsp lemon juice
- 1 tsp lemon zest
- Preheat oven to 350 degrees and line muffin tin with unbleached liners.
- Mix dry ingredients in a mixing bowl.
- Mix wet ingredients in separate bowl or blender.
- Pour wet ingredients into dry and mix just until combined.
- Dollop into muffin tin and bake for 20-25 minutes (until inserted toothpick comes out clean).
- Prep Time: 10 mins
- Cook Time: 25 mins
- Category: Snacks
- Cuisine: Snacks
16 responses to “Gluten-Free Oat Bran Muffins (Vegan Friendly)”
I thought steel cut oats were the way to go as far as healthy fibre. But a friend recently told me there is no difference nutritionally between steel cut oats and instant oatmeal. Is that true?
Meghan – when you say in your warning “may be the final cork in the bottle,” do you mean like to stop you up more? Or to cause it to pop lol?
Do you have the nutrient details? They look delicious but I suspect the carb count is quite high.
Hi Joan, I don’t have the nutrient count for these. Enjoy in moderation!
Just made these…they turned out perfectly! Just ordered both of my books…can’t wait to receive them! Thank you so much for your work…
I’m thrilled to hear that you loved these muffins, and thank you for ordering my books! I hope you find many more recipes to cook from them. :)
Just made these this morning, for the third time! They are so good! Thanks for sharing!
Hi Meghan, i am not a big fan of chickpea flour, can i replace it with another flour?
Hi Marisa! You can try some of my other muffin recipes such as this one, that uses brown rice flour and buckwheat flour instead.
Just wondering how these freeze?
Hi Megan.. I’ve been following you for quite some time .. however my main problem here in Portugal, more specifically the Algarve, which is in the south of Portugal.. trying to find any of these types of flour is very difficult.. can you give me the names of some specific brands and possibly I could buy online. Thank you for your great recipes.. even though trying to find a lot of these ingredients here is not easy.
Hi Carol! I’m not sure if you can get Bob’s Red Mill in Portugal – they are a great brand option for flours.
Very good and easy recipe.
Made my first gluten free muffin recipe tonight. These turned out great. Will definitely be making them again.
I have recently had to remove gluten from my diet and my greatest disappointment is the terrible quality of most gluten-free baked goods. I am so glad I found this recipe. I just took them out of the oven and they are delicious and have a great texture! Thanks for a terrific new muffin recipe!