THM E Breakfast Bran Muffins; SF, DF

These sugar free bran muffins are full of fiber and make the perfect grab-and-go breakfast!

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I just love a good THM E breakfast muffin! I used to make muffins all the time before I started eating sugar free.

Then I went through the whole range of food fads from raw food to Whole 30 to Keto. In the process, muffins stopped being made. I mean, it’s really hard to picture a raw muffin, right, lol?

And on Whole 30’s, you are not supposed to recreate baked goods or use any sweeteners at all as they say this helps reduce cravings.

So far as Keto goes, there are definitely many low carb muffins but at this point in my life I still thought that kind of baking tasted awful and I didn’t like low carb sweeteners.

Yep, I had to learn to love healthy baking just like anyone else! It didn’t happen overnight. And now I actually enjoy it just as much as ‘normal’ baking, if not more.

Enter Trim Healthy Mama

Then one happy day I discovered Trim Healthy Mama and it completely changed my baking life! I tried out their sweeteners and they actually tasted good!

They had recipes for muffins and cakes and all sorts of sugar free goodies that were still not quite the same to me as sugar free baked goods, but were very delicious in their own way.

Imagine my excitement to be able to bake again!

Now that I have been doing THM for over two years my taste buds have completely adapted and I absolutely love all the desserts and baking recipes.

But remembering my pre-THM days and the struggle to find sugar free baked goods that I actually enjoyed is one reason I am determined that every recipe that goes on this blog has to be top notch!

What makes these breakfast bran muffins an E?

On the Trim Healthy Mama plan, E foods or meals are ones that have healthy, slow burning carbs and are low fat.

They are the opposite of S meals, which have healthy fats but are low carb.

[You can read more about the different THM fuel types here.]

The healthy carbs in these muffins come from oat bran, oat flour, a few dried dates and a tablespoon of molasses. They also have wheat bran in them which I assumed was an E as well. But when I looked it up on the THM Food Analyzer app, I discovered that it is actually a FP!

I thought this was very interesting. I’m assuming that since wheat bran is so high in fiber this cancels out the carbs, since the amount of fiber in a food is always subtracted from the carbs to give you your ‘net carbs’.

This is the reason why oat fiber can also be used in low carb baking.

A few other tips:

• These THM E breakfast bran muffins freeze very well! Simply take them out of the freezer the night before you want to eat them. Or pop one in the microwave for an almost instantly warm muffin that tastes fresh from the oven.
• There is 1/4 cup chopped dried dates in these muffins. Chop them very small to make them stretch further lol! You can also replace the dates with blueberries or saskatoon berries. The bonus here is that you get to use more berries than dates, since their carb count is much lower.
• Make sure to use oat flour and not oat fiber in this recipe. Oat flour is simply whole oats that have been ground up fine. You can buy it or make your own in a blender.
• Blackstrap molasses is the best kind to use as it is lowest in sugar.

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THM E Breakfast Bran Muffins Recipe:

Ingredients:

3/4 cup almond milk

1 teaspoon white vinegar

1 1/2 cups wheat bran

1/2 cup oat bran

2/3 cup oat flour

1/4 cup Sweet Mix or Gentle Sweet, or to taste,

1/4 cup whole flax seeds

1 teaspoon baking soda

1/2 teaspoon sea salt

1/2 teaspoon cinnamon

1/3 cup egg whites

1 teaspoon vanilla extract

1 tablespoon blackstrap molasses

2/3 cup 0% Greek yogurt

1/4 cup finely chopped dried dates OR 1/2 cup frozen blueberries/saskatoon berries

Instructions:

1. Preheat your oven to 350 degrees Fahrenheit.

2. Mix together the almond milk and vinegar in a medium sized bowl and let sit while you mix together the dry ingredients.

3. In a large bowl, stir together the wheat and oat bran, oat flour, sweetener, flax seeds, baking soda, salt and cinnamon.

4. To the nut milk mixture, add the egg whites, vanilla, molasses and Greek yogurt. Whisk together to combine and then pour into the dry ingredients. Stir together well. Fold in the chopped dates or frozen berries.

5. Spray 12 muffin liners lightly with oil. Divide the batter between them.

6. Bake for 22 minutes or until firm to touch. [If you are using the frozen berries they will take 22-25 minutes to bake.]

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You might also enjoy these muffin recipes:

Autumn Spice Muffins with Walnut Crumble, THM S

THM E Orange Date Muffins

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