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High Fiber Blueberry Bran Muffins for a Biological Reset

Three golden brown High Fiber Blueberry Bran Muffins stacked on a white plate, showing juicy blueberry bursts.
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Make these moist, flavorful, high fiber blueberry bran muffins to support your gut health after the weekend. This prebiotic muffin recipe delivers satiety and taste.

Ingredients

Scale
  • 1 1/2 cups whole wheat flour
  • 1 cup wheat bran
  • 1/2 cup packed brown sugar
  • 1 tablespoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup milk (dairy or non-dairy)
  • 1/2 cup unsweetened applesauce
  • 1/4 cup vegetable oil
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 cup fresh or frozen blueberries

Instructions

  1. Preheat your oven to 400 degrees F. Line a 12-cup muffin tin with paper liners or grease well.
  2. In a large bowl, whisk together the whole wheat flour, wheat bran, brown sugar, baking powder, baking soda, and salt. This is your dry mix.
  3. In a separate medium bowl, whisk together the milk, applesauce, vegetable oil, egg, and vanilla extract. This is your wet mix.
  4. Pour the wet ingredients into the dry ingredients. Mix only until just combined. Do not overmix; a few lumps are fine. Overmixing develops gluten and makes muffins tough.
  5. Gently fold in the blueberries.
  6. Divide the batter evenly among the 12 prepared muffin cups, filling each about two-thirds full.
  7. Bake for 18 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  8. Let the muffins cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.

Notes

  • For extra moisture, you can substitute an extra 1/4 cup of applesauce for the vegetable oil.
  • If using frozen blueberries, do not thaw them before adding them to the batter.
  • These prebiotic muffins freeze well. Cool completely, then store in an airtight container in the freezer for up to three months.

Nutrition

Find it online: https://hearthbite.com/high-fiber-blueberry-bran-muffins/