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Flourless Bran Mug Muffin {sugar-free, oil-free}

Make a warm, healthy flourless bran mug muffin in 2 minutes, start to finish! Equal parts delicious and nutritious, this muffin for one is also sugar-free, oil-free and loaded with fiber.

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!

2 Minute Microwave Bran Muffin 

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.

Recipe Benefits

This hearty and delicious muffin is all of the following and more:

  • Sugar-free
  • Oil-free
  • High in fiber
  • Customizable

What Is Unprocessed Wheat Bran (Miller’s Bran)?

Unprocessed wheat bran–also called miller’s bran–is the outer layer of the wheat berry that has been separated from the oil-rich germ inside (wheat germ). It is naturally oil-free, low in calories, one of the best sources of dietary fiber, and packed with trace vitamins and minerals, such as niacin and iron. 

You can find unprocessed wheat bran in boxes near the flours in the baking section, or in bags  in the health food section of the store. It is also available for sale at health food stores and online. It is inexpensive, too, which means the cost of one muffin is a bargain.

Can I Use Regular Bran Cereal?

Yes! I used unprocessed wheat bran because it is free of other ingredients, such as white flour and sugar.But if you  you happen to have All-bran style bran cereal, or bran flakes cereal, you can use it, too.

Simply process the cereal 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.

Customize the Muffin to Your Tastes

A bran muffin doesn’t seem complete to me without some raisins, but you can add them or not, depending on your preferences.

Feel free to keep the muffin plain, or, instead, add chocolate chips, 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!

Happy Baking!

Flourless Bran Mug Muffin {2 minutes, sugar free}

Flourless Bran Mug Muffin {2 minutes, sugar free}

Yield: 1
Prep Time: 1 minute
Cook Time: 1 minute
Total Time: 2 minutes

Ingredients

  • 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
  • 2-1/2 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.

Nutrition Information
Serving Size entire recipe
Amount Per Serving Calories 167Total Fat 7gTrans Fat 1.7gCarbohydrates 21.1gFiber 11.7gSugar 5.8gProtein 10.8g

Did you make this recipe?

Tag @powerhungrycamilla on Instagram and hashtag it #powerhungrycamilla

 

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Kathi

Friday 9th of February 2024

OMG…these are so good! It’s great exactly as written or with any number of tweaks. I generally substitute non-fat greek yogurt (unsweetened or flavored sugar free) for 2T of the milk and 1/2 T unsweetened Ripple or unsweetened So Delicious Coconut Milk. For the raisins I add whatever fresh or frozen fruit I have on hand, i.e. pears, apples, peaches, etc. that I’ve chopped into pieces about the size of a raisin or blueberry. The protein in the yogurt ensures that I’m not hungry until lunchtime.

Camilla

Monday 12th of February 2024

I am so glad that this muffin recipe fits the bill, Kathi! Ooh, I love thinking of all of the add-ins you have come up with, yum! And the yogurt sub, that is great. Cheers!

Laurie

Sunday 28th of January 2024

This just blew my mind! I was hopeful but thought it would be too good to be true but it came out perfect! Exactly what I wanted! High good stuff, low bad stuff. Thank you!

Camilla

Sunday 4th of February 2024

Wow, Laurie, that’s wonderful! So glad it ticked all the boxes :)

Amy

Wednesday 3rd of January 2024

This is an easy and delicious way to stick to my new year resolutions, thanks!

Roxanne

Saturday 22nd of July 2023

I forgot to add the milk....ugh....haha

Camilla

Wednesday 26th of July 2023

Oh no! If it makes you feel better, I (and probably every other baker!) have sent something to the oven (regular or microwave) only to remember later that something was left out :)

RICHARD

Friday 12th of August 2022

I always wanted to try one of these did it for the first time today Thanks for your input I might add some honey next time Just for kicks.

Camilla

Thursday 18th of August 2022

Excellent, Richard!

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