Sometimes I see a recipe or idea and it just gets stuck in my head. For this particular recipe it was a photo posted by Alberto Nunez, of 3DMJ on his instgram account. It was of a bran muffin. Bran muffin’s aren’t something I would even have thought about before, but here it was going around in my head. He described a muffin that was dense and heavy like a meal, rather than a snack. This appealed to me. If I was going to bake something for myself it needed to be satisfying. It needed to be filling. It needed to worthy of my rather low macros, which wouldn’t allow for a standard higher-carb muffin easily.

I wanted to create something rich, earthy and only slightly sweet, which I could combine with both sweet and savoury ingredients, for a quick breakfast or afternoon snack with coffee. It had to go equally well with cottage cheese and  banana, or with some lean bacon, or both! What I really wanted was a muffin version of my favourite rye bread. I researched some recipes, did some high protein, lower-carb tweaks and crossed my fingers. I’d either wind up with protein rocks or the muffin of my imagination. The dough was thick and I was worried. The tense minutes between putting the muffins in the oven and the timer beeping dragged on. After my first check I knew I was onto something. They had risen more than expected and were both fluffy and dense.

high fibre, high protein bran muffins
Serves:
12
Serving size:
1 muffin
Cooking Time:
Prep Time:
freezes well

Ingredients

  • 180g (2 cups) oat bran
  • 80g (1 cup) wheat germ
  • 80g (2 scoops) whey protein powder, (vanilla or unflavoured wpi is best)
  • 120g (4 scoops) casein protein powder
  • 1/2 cup splenda, or natvia/equal
  • 1 tsp ground ginger
  • 2 tsps ground cinnamon
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 large egg, beaten
  • 30g egg white
  • 5ml (1 tsp) molasses
  • 40ml (2 tbsps) sugar-free pancake syrup, (or regular syrup)
  • 180g (3/4 cups) fat-free Greek yoghurt, such as chobani
  • 1.5 tsps fresh ginger, grated fresh or ginger paste
  • 180ml (3/4 cups) coffee, cooled (or water)
  • 180ml (3/4 cups) water

Instructions

  1. Pre-heat your oven to 180ºC (350ºF). Spray a 12 hole silicon muffin tray with cooking spray and set aside.
  2. Combine the oat bran, wheat germ and ground almonds and spread on a baking tray. Place in the oven to toast for 7 minutes.
  3. Meanwhile, combine the whey, casein, sweetener, baking powder, baking soda and dry spices in a large mixing bowl. Set aside.
  4. In a small mixing bowl, whisk the egg, egg white, molasses, yoghurt and fresh ginger until thoroughly combined. Add in the coffee and water and mix again.
  5. Add the toasted grains to the whey mix and stir to combine. Then mix through the wet ingredients until evenly combined. The mix will be quite sticky, almost doughy.
  6. Spoon the mixture evenly into the prepared muffin tray and place in the oven for 25 minutes, or until the tops are firm and golden and the sides are just a tiny bit sticky. Place the tray on a wire rack to cool for 10 minutes then pop the muffins out to finish cooling.

Nutrition

Ginger Bran Muffins

Serving size:
1 muffin
Serving per recipe:
12
Average Quantity Per Serving
kCalories:
206
kJoules:
862
Protein:
21g
Total Carbohydrates:
18g
Net Carbs:
14.3g
    Fibre:
3.7g
    Sugar:
1.7g
Fat:
9.3g
    Saturated Fat:
1.3g

Preparation and Storage

Once cooled, store wrapped individually for up to 4 days in the fridge or 4 months in the freezer