Flourless Bran Mug Muffin (Added Sugar-free, Oil-free)

Make a warm, nourishing flourless bran mug muffin in 2 minutes, start to finish! Equal parts satisfying and nutritious, this muffin for one is also sugar-free, oil-free and loaded with fiber.

(Important Note:this recipe was developed in the very early days of my website, before I made the website all gluten-free. Wheat bran has gluten, so this recipe should not be eaten by those following a gluten-free diet).

Happy Monday, everyone!

Spring break may be over, but spring has sprung here in Texas. With apologies to friends and readers facing snow and sleet on this mid-March day, it is a gorgeous, 74-degree day in these parts.

It translates to lots of outdoor exercise, frolicking, and running after Nick at the park, so I need to get back on track after a week of fun and indulgence with my sister in Florida.

In short, it’s time for another nourishing mug recipe!

2 Minute Microwave Bran Muffin

This time it’s a 100% bran muffin (no flour, just über-fiber).

I’m especially excited about this muffin because Kevin tried it, without prompting…and gave it a thumbs up! I believe his precise phrase was “Yeah, that’s pretty good,” which is the equivalent of “freaking brilliant” in Kevin-speak.

Recipe Benefits

This hearty and satisfying muffin is all of the following and more:

• Added sugar-free (mix-ins, such as dried fruit, are optional)
• Oil-free
• Vegan (egg-free, dairy-free; but you can use a regular egg if you do not follow a vegan diet)
• High in fiber (11.7 grams for the muffin)
• Customizable

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• unprocessed wheat bran, (Miller’s bran)
• flaxseed meal
• baking powder
• ground cinnamon
• fine sea salt
• 1 chickpea egg (see below) or regular egg (if not vegan)
• stevia or monkfruit (or sweetener of choice; see notes for options)
• nondairy milk, (e.g., oat milk, soy milk, almond milk; or dairy milk, if not following a vegan diet)
• vanilla extract
• raisins, (see notes for options)

What Is Unprocessed Wheat Bran (Miller’s Bran)?

Unprocessed wheat bran–also called miller’s bran–is the outer layer of the wheat berry that has been separated from the oil-rich germ inside (wheat germ). It is naturally oil-free, low in calories, one of the reliable sources of dietary fiber, and packed with trace vitamins and minerals, such as niacin and iron.

You can find unprocessed wheat bran in boxes near the flours in the baking section, or in bags in the health food section of the store. It is also available for sale at health food stores and online. It is inexpensive, too, which means the cost of one muffin is a bargain.

Step by Step Instructions

Note that the complete instructions are also in the recipe card below.

1. In asmall bowl, whisk the bran, flax seed meal,baking powder, cinnamon, and salt.
2. In anothersmall bowl, whisk the egg, sweetener, milk, and vanilla until blended.
3. Add the egg mixture and raisins to the bran mixture, stirring until blended.
4. Use a nonstick, microwave safe 12 to 14–ounce mug, bowl or ramekin (If not nonstick, lightly spray with nonstickcooking spray). Spoon in batter, smoothing the top.
5. Microwave on regular HIGH setting for 1.5 minutes until set at the center.
6. Cool at least 5 minutes before eating.
7. Eat in the mug, or remove from mug and eat out of hand.

FAQ

• In asmall bowl, whisk the bran, flax seed meal,baking powder, cinnamon, and salt.
• In anothersmall bowl, whisk the egg, sweetener, milk, and vanilla until blended.
• Add the egg mixture and raisins to the bran mixture, stirring until blended.
• Use a nonstick, microwave safe 12 to 14–ounce mug, bowl or ramekin (If not nonstick, lightly spray with nonstickcooking spray). Spoon in batter, smoothing the top.
• Microwave on regular HIGH setting for 1-1/2 minutes until set at the center.Cool at least 5 minutes before eating.Eat in the mug, or remove from mug and eat out of hand.

Notes

• What is achickpea egg? A chickpea egg is vegan alternative to a chicken eggs. It is made by mixing 5 teaspoons chickpea flour with 3 tablespoons lukewarm water until smooth. If you eat eggs, you can also make this recipe with 1 regular egg instead of the chickpea egg.
• Can I make the muffin ahead of time?Yes. The muffin can be made up to 12 hours before eating. Cool completely (in or out of the mug) and store in an airtight container.
• I do not need the recipe to be sugar free. What other sweeteners can I use?If you do not need the muffin to be added sugar-free, you can replace the stevia or monkfruit with 1 to 2 tablespoons of your preferred sweetener (e.g.,coconut sugar,maple syrup, brown sugar, natural cane sugar, or agave nectar).
• Can I use regular bran cereal in place of miller’s bran?Yes! I use unprocessed wheat bran because it is free of other ingredients, such as white flour and sugar. But if you happen to have All-bran style bran cereal, or bran flakes cereal, you can use it, too. Process the cereal in a food processor until you have 1/3 cup. Most of the ready-to-eat bran cereals have added sugars, so you may want to skip the sweetener in the recipe.
• Do I need to add raisins?No, you can omit the raisins, or replace with an equal amount of
  • any other chopped dried fruit (e.g., dried apricots,dried cranberries, dried figs, dates, or dried apples)
  • chopped dark chocolate or chocolate chips
  • chopped nuts (e.g., walnuts, pecans, almonds, hazelnuts)
  • chopped seeds (e.g.,sunflower seed kernels,pepitas(green pumpkin seeds), hemp hearts)

Be prepared: this humble muffin delivers hours of satisfaction and energy, reliable for plowing through the Monday morning to-do list!

Happy Baking!