Spiced Apple Bran Muffins

I am a notoriously inexperienced baker. So, one of my big goals this fall was to spend some more time baking new and old recipes. Luckily enough, this perfectly aligns with my current athletic goals. With more of my time being spent running, my need for carbohydrates has skyrocketed.  

But trying to scarf down more banana oatmeal isn’t going to cut it. So, here’s a bran muffin recipe that’s moist, full of flavour, and easy to pack. It’s so good I’ve thrown into the rotation to help keep on top of my nutrition goals with a busy schedule: 

Ingredients (Makes 12 muffins) 

Dry Ingredients 

• 1 ½ cups wheat bran 

• 1 cup all-purpose flour 

• 1 tsp baking soda 

• 1 tsp baking powder 

• ¼ tsp salt 

• 1 ½–2 tsp cinnamon 

• ¼ tsp nutmeg 

Wet Ingredients 

• 1 cup milk of choice 

• 2⁄3 cup brown sugar 

• ¼ cup olive oil 

• ¼ cup unsweetened applesauce 

• 1 large egg 

• 1 tbsp lemon juice 

• 1 tsp vanilla extract 

Add-Ins 

• 2 finely chopped apples 

• 1 ½ tbsp freshly grated ginger 

Instructions 

1. Preheat oven to 375 °F (190 °C). Lightly grease a 12-cup muffin tray or line with muffin liners. 

2. In a small pot, warm the milk over low-medium heat until just steaming. Remove from heat. 

3. Stir in the wheat bran and lemon juice. Let sit 5–10 minutes to soften. 

4. In a large bowl, whisk together the dry ingredients: flour, baking soda, baking powder, salt, cinnamon, and nutmeg. 

5. In another bowl, combine the wet ingredients: bran mixture, brown sugar, olive oil, applesauce, egg, and vanilla extract. 

6. Fold the wet and dry mixtures together until just combined. 

7. Gently stir in the chopped apples and grated ginger. 

8. Spoon the batter evenly into the muffin tray (about ¾ full per cup) or loaf pan. 

9. Bake for 15–20 minutes, or until a toothpick inserted in the center comes out clean. 

10. Cool for 10 minutes before serving. 

Nutrition Information (approx. Per muffin) 

• Calories: ~195 kcal 

• Protein: ~5.5 g 

• Carbohydrates: ~28 g 

  • Fiber: ~5 g 

  • Sugars: ~12 g 

• Fat: ~7.5 g 

Nutrition Highlights 

• Portable and easy to pack and store for a snack on the go.  

• The wheat bran and apple deliver nearly 15-20% of the average Canadian's daily fiber needs per muffin. 

• Olive oil provides monounsaturated fats that support cardiovascular health. 

• Fresh ginger adds not only a refreshing kick but also antioxidant and anti-inflammatory compounds like gingerol. 

Notes:

• Using a high-protein milk can help boost the protein content of the recipe.

• If you want a heartier muffin, substituting some of the apple sauce for more oil or butter will increase the energy density

• I wrote this being cautious with the spices in mind. But, if you are a ginger or cinnamon fanatic, feel free to add more!