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These delicious chocolate cranberry bran muffins are packed with healthful fiber and micronutrients. The words “fiber” and “delicious” are not often used in the same sentence…thanks to cacao, molasses, and oat bran, it’s possible! About 115 Calories and 5g of fiber in each muffin.
I like bran muffins, but don’t like the bloaty feeling as if I’ve eaten an entire wicker swing set. These are perfectly portioned at 115 Calories each and contain 5g of fiber per muffin. Enough to do some good, but not enough to cause…ahem…unexpected surprises.
Each muffin has 5 g of sugar which comes from the no-sugar added dried cranberries and molasses. Molasses is a necessary ingredient in bran muffins for the classic taste, but we’ve used less than in a typical recipe and supplemented with no sugar pancake syrup.
These chocolate cranberry bran muffins do not contain oil or added fat. Strategic use of riced cauliflower makes them moist but adds no taste. Many of my clients struggle with vegetable intake – there are plenty of ways to incorporate them into your diet to make them easier to eat.
Be sure to let them cool completely before placing in a Tupperware in the fridge. They still taste excellent after re-heating in the microwave for a few seconds. I recommend topping with Greek yogurt or some almond butter.
Chocolate Cranberry Bran Muffins
Ingredients
- 150 g Oat bran
- 125 g Plain non-fat Greek yogurt
- 113 g (1 cup) Bag of riced steamed cauliflower
- 4 tbsp. Egg whites
- 60 g Cacao powder
- 60 g Unsweetened dried cranberries
- 1/4 cup Unsweetened almond or flax milk
- 1/4 cup Sugar-free pancake syrup
- 3 tbsp. Molasses
- 2 tsp. Vanilla extract
- 2 tsp. Baking powder
- Optional: 2-3 tbsp. Powdered sweetener (e.g. Splenda, Stevia)
Instructions
- Place a 12-well silicone muffin pan on a baking sheet and lightly mist with cooking spray. Set aside.
- Preheat oven to 350 F
- In a large bowl, combine oat bran, milk, yogurt, egg, pancake syrup, vanilla, and molasses. Thoroughly mix and let the batter rest for at least 10 minutes, allowing the liquid to absorb into the oats.
- While the mixture rests, in a small bowl combine cacao, baking powder, and sweetener (optional). Set aside.
- Steam the riced cauliflower in the microwave as directed. allow to cool. Cut a small hole in the corner of the bag and squeeze the bag – pushing excess water out of the hole. Continue squeezing until you have removed as much water as possible.
- Slowly stir the cacao mixture into the oat bran mixture, and then add the cauliflower. Until a thick batter is formed. Once combined, mix in the cranberries.
- Divide your batter in the 12 well of your cupcake mold and bake for 15-16 minutes or until center of muffin is cooked (check with a toothpick).
- Allow to cool on a baking rack.
- Enjoy!
Notes
Nutrition per Muffin: 113 Cals, 1 g fat, 20 g Carbs, 6 g of protein.
These muffins are very chocolatey, but not super sweet. If you prefer a sweeter muffin, add the optional sweetener to the cacao mixture.
Each muffin has 5g of fiber and 5g of sugar.
Recommended toppings – Greek yogurt, extra dried cranberries, almond butter.
Looking for a balanced nutrition strategy to meet your goals? Contact me for a free consultation.
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