Low-Carb Bran Muffin Recipe

Posted on Oct 7th 2010 1:00PM by Tanya Zuckerbrot

Filed Under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements

Rita Maas, Getty Images

Bran muffins are usually a safe bet for a healthy breakfast choice, but if you are watching your carbohydrate intake, they are high on the list of foods to avoid, as they each have roughly 50 grams of carbs. Counting carbohydrates is a common strategy to help control blood sugars, especially for those with diabetes. It's also a good strategy for weight loss for people who feel it helps with portion control. One of our readers, who would like to remain anonymous, writes in with the request for a low-carb bran muffin recipe.

I will rehab a traditional bran muffin recipe by replacing the white flour with almond flour, which is high in protein and low in carbohydrates. However, I do want to leave in the high-fiber wheat bran. Whole grains have been shown to help individuals with diabetes better control their blood sugars because it is digested more slowly. Additionally, the soluble fiber in wheat bran is helpful to reduce cholesterol levels. Now, almond flour is fairly high in healthy monounsaturated fats, but it is fat nonetheless, which can pack on the calories. Since there is plenty of fat coming from the almonds, I will moisten the muffins with shredded zucchini, which is lower in carbs than the traditional applesauce replacement for fats and oils. Finally, I will use Splenda to add a touch of sweetness without adding to the carb count.

These muffins are filling and are a great way to reap the benefits of whole grains without going overboard on carbohydrates.

Ingredients:
1 1/2 cups almond flour
1 cup wheat bran
2 tablespoons Splenda
1 teaspoon baking powder
1/2 teaspoon salt
4 eggs
1/3 cup water
1 cup shredded zucchini

Instructions:
1. Preheat oven to 350 F and spray muffin tins with nonstick cooking spray.
2. Mix the dry ingredients together. Add the eggs, water and zucchini, and mix thoroughly.
3. Fill muffin tins about 2/3 full and bake for 15 to 20 minutes.

Makes: 12 muffins

Nutrition Content (per muffin):
118 calories, 9 g fat, 1 g saturated fat, 7 g carbohydrates, 1 g sugars, 4 g fiber, 6 g protein, 165 mg sodium

More Healthy Recipes:
Chocolate Muffins
Raisin Rice Pudding
Eggs Benedict

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

18 Comment

Tags: almond flour, bran muffins, breakfast, carbs, diabetic recipes, low carb, tanya-zuckerbrot, whole grain

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Reader Comments (Page 1 of 1)

Gerry Schlitz 10-10-2010 @ 8:35AM

The simpliest, most easy recipe (and very old, too), is the recipe on the back of the Oat Bran Hot Cereal box. You can find it in any supermarket and without a doubt you will have all of the ingredients in your cupboard!
Start with this recipe and you can rehab it from here. Easy and it works!

MaryL 10-10-2010 @ 9:08AM

Splenda ??? Are you serious? That stuff is pure poison.
Stevia is the way to go if you don't want to use sugar or honey molasses.

Caity 10-11-2010 @ 7:47PM

Are YOU kidding me? Splenda is merely a derivative of sugar -- sucralose. Anyone who has taken a biology class knows that this is just about as good as it's going to get. It contains chlorine, yes, but not more than your average table salt. And Stevia hasn't even been proven safe for human consumption by the FDA. In fact, it was completely banned in the United States.

Thanks for the recipe. Trying this tomorrow!

stabor 10-10-2010 @ 10:56AM

Some of the greatest substitutes to keep flavor but lower cholestrol and sugar:
1) When making pancakes (not boxed mix) sub 1/2 flour with equal amount of quick oats. You can add a bananna and toasted almonds for a very flavorful breakfast; grated apple or pear with cinnamon and brown sugar to taste.

2) When making muffins, sub 1/2 flour with quick oats, but let oats soak in liquid first so they soften and don't require overbeating the batter

3) Sub granulated sugar with 1/2 - 1/4 brown sugar of the required measurement. Brown sugar is more natural and is great for diabetics because the body can process it easier.

4) For each egg, sub 1/2t vinegar & 1t baking soda.

For gluten allergies, Red Mill has a great flour using a mixture of fava beans, sorghum cane, etc that tastes just like regular flour. Use in regular receipes but double the baking powder or baking soda for to compensate for the lack of gluten needed for rising.

LL 10-10-2010 @ 1:50PM

Brown sugar is in no way shape or form good for diabetics. The fast digestion of that type of sugar causes the blood sugar to SPIKE, the very thing diabetics are avoiding. Please do not post information that could be dangerous. Diabetes is nothing to play with.

Gc 10-10-2010 @ 10:48AM

This recipe may be great for the hips but at $10.00 for a 16 oz bag, it doesn't fit my budget. I frequently find tempting recipes but when I go to price things out, the ingredients are either pricey, difficult to find or both.

Gc 10-10-2010 @ 11:31AM

I forget to say that the almond flour was $10.00 for 16 oz.

framejm 10-12-2010 @ 1:21PM

What would be a good substitute for the almond flour - too pricey! If I used whole wheat, would I use as much?

anne carter 10-10-2010 @ 12:46PM

Oat bran would be a better replacement for the wheat bran and is
much more effective in reducing cholesterol. Also the new Truvia
sweetner is a natural sweetner from the stevia plant and tastes more
like sugar.

foxf1 10-10-2010 @ 1:27PM

Try Trader Joes Blueberry or Cranberry muffins, 80 Calories, high fiber,etc.

Edward Marshall 10-10-2010 @ 7:33PM

This is what drives me nuts: You press "Print" and it starts printing EIGHT PAGES of gobbledygook rather than just the recipe. This is totally irresponsible. I will NEVER pay attention to these things again. Thanks anyway!

Judi 10-12-2010 @ 1:21PM

I agree - just had that experience; luckily I caught it and printed on the back side, etc so didn't waste as much paper - but, oh, the ink!

Janice 10-10-2010 @ 1:58PM

What is the chloestral content of low carb wheat muffins?

Gloria 10-11-2010 @ 11:30AM

If you can't have brown sugar like me here is a recepie to make it. Mix together 1 cup of splenda & 1/4 cup of no sugar syrup. easy and good for diabetics.