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{2-Minute} Sugar-Free,100% Bran Muffin in a Mug

bran mug muffin 1

 

Happy Monday, everyone!

Spring break may be over, but spring has sprung here in Texas. With apologies to friends and readers facing snow and sleet on this mid-March day, it is a gorgeous, 74-degree day in these parts. It translates to lots of outdoor exercise, frolicking, and running after Nick at the park, so I need to get back on track after a week of fun and indulgence with my sister in Florida.

In short, it’s time for another healthy mug recipe!

This time it’s a 100% bran muffin (no flour, just über-fiber).  I’m especially excited about this muffin because Kevin tried it, without prompting…and gave it a thumbs up! I believe his precise phrase was “Yeah, that’s pretty good,” which is the equivalent of “freaking brilliant” in Kevin-speak.

Many traditional bran muffin recipes rely on bran cereal, but I used unprocessed wheat bran (also labeled as Miller’s bran) for this nouveau muffin. You can find it in boxes (typically Hodgson Mill brand) near the flours in the baking section, or in bags (typically Bob’s Red Mill brand) in the health food section of the store; if you have a grocery or health food store with a good bulk foods section, you can typically find it in bulk, too. It is very inexpensive ( under $2.00 for a generous bag or box). That means the cost of one muffin is close to 25 cents.

If you happen to have All-bran style bran cereal, or bran flakes cereal, you can use it: simply pulverize in a food processor until you have 1/3 cup. Most of the ready-to-eat bran cereals have added sugars, so you may want to skip the stevia in the recipe.

A bran muffin doesn’t seem complete to me without some raisins, so in they went; you can customize to your liking with various dried fruits, nuts, seeds, spices, and more. Be prepared: this humble muffin delivers hours of satisfaction and energy, perfect for plowing through the Monday morning to-do list!.

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{2-Minute} 100% Bran Muffin in a Mug


  • Author: Camilla
  • Prep Time: 1 min
  • Cook Time: 1 min
  • Total Time: 2 mins
  • Yield: 1 1x

Ingredients

Scale
  • 1/3 cup unprocessed wheat bran (Miller’s bran)
  • 2 teaspoons flax seed meal (ground flax seeds)
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon ground cinnamon
  • pinch of fine sea salt
  • 1 large egg
  • 2 packets Truvia, Stevia or Provia sweetener
  • 21/2 tablespoons milk (dairy or non-dairy)
  • 1/4 teaspoon vanilla extract
  • 1 tablespoon raisins

Instructions

  1. In a small bowl, whisk the bran, flax seed meal, baking powder, cinnamon, and salt.
  2. In another small bowl, whisk the egg, sweetener, milk, and vanilla until blended.
  3. Add the egg mixture and raisins to the bran mixture, stirring until blended.
  4. Lightly spray a 14-oz coffee cup with nonstick cooking spray; spoon in batter, smoothing top.
  5. Microwave on regular HIGH setting for 1-1/2 minutes until set at the center.Cool at least 5 minutes before eating.Eat in the mug, or remove from mug and eat out of hand.

Notes

Make-Ahead: The muffin can be made up to 12 hours before eating. Cool completely (in or out of the mug) and store in an airtight container.

  • Category: breakfast, snack, muffin

Nutrition

  • Serving Size: entire recipe
  • Calories: 167
  • Sugar: 5.8 g
  • Fat: 7.0 g
  • Trans Fat: 1.7 g
  • Carbohydrates: 21.1 g
  • Fiber: 11.7
  • Protein: 10.8

 

 

 

 

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Recipe rating

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Marie bellavance

Sunday 14th of February 2021

I like it. I Needed something quick to get my fiber without sugar and flour. I may try more milk next time as it was a little dry or maybe less cooking time!?

Tracey

Thursday 4th of February 2021

I made it yesterday and really liked it! I am eyeing some really ripe bananas on my counter and considering adding them in (or subbing for the raisins) to make a banana-bran muffin. I'm only wondering if that would change the microwave time because of the moisture in the bananas? What would you suggest?

Rebecca

Sunday 13th of October 2019

Fabulous recipe that was easy enough for my young son to make. We chose to add fresh blueberries instead of raisins and it worked out beautifully. Thanks for sharing!

CeeCee

Friday 28th of August 2015

I was looking for a no-flour raw wheat bran muffin or cookie recipe - found yours on a Google search and got right up to try it. A couple tweaks for me - I didn't have any flax meal open so just used hemp hearts instead; instead of the sweetener packets and milk, I used 2.5 tablespoons of sugarfree DaVinci plain syrup; and being on Atkins induction right now, I simply omitted the raisins (may use some dried cherries, snipped into quarters, or some dried cranberries eventually though!) - this was excellent and exactly what I had hoped for!

I will experiment with some different DaVinci flavors and see how they turn out.

A schmear of butter on each half (DH and I split this one) was perfect - may also try our homemade SF jams in the future. YUM and many thanks!

Camilla

Friday 28th of August 2015

You are so welcome, CeeCee! Your variation sounds great!

Sam

Tuesday 29th of April 2014

Looks great! f i were to bake it rather than microwave, what temperature and how long should i put it in for?

Also, how is the texture like? Light i would imagine? Since wheat bran is...well.. light.

Camilla

Friday 28th of August 2015

I would do 375F, Sam and check after 12 to 15 minutes. :)

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