Oat Bran Muffins (low carb, gluten free with sugar free option)

These Oat Bran Muffins are Low Carb, super easy to make, and have vegan and sugar-free options. And--they are super-filling and satisfying, and go with sweet and savory options.

While I like to have my kids eat veggies for snacks as much as possible, I try to have other healthy snacks on hand as well. These oat bran muffins are a favorite in our home, as are these “Almond Joy” Bars, Pumpkin Snickerdoodles, Raw Chocolate Fudge Brownies, Bean Fudge, and Chocolate Truffles.

In our household we go back and forth between making oat bran muffins sweetened and unsweetened.  Either version is delicious.  You really can’t mess up this recipe.  In fact the last time I made them I added too much liquid and added no sweetener or vanilla or cinnamon.  I had to cook them a bit longer since they were more moist, but my kids said that they tasted better than usual!  And with no sweetener – imagine that!

This recipe is revised version of one found on Whole Approach.  That site was such a support to me when I first started dealing with systemic candida in our household.

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You can, of course, make them like real muffins, but I am often too busy to clean out those muffin tins so I either make them with a cookie scoop as in the photo above, or just spooned onto a cookie sheet or baking stone as you can see below.  Basically they’re homemade muffin tops :-).

Gluten Free Muffins

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These oat bran muffins are just great.  We eat them plain, with nut or seed butter and sometimes a little sweetener like a bit of yacon syrup.  One, I made both these and my Baked Oatmeal Cake (which I consider to be a really yummy treat) and my youngest asked for these (instead of the cake) almost every time it was time for a snack :-).

*In order to counteract the phytates in the oat bran, I typically plan to make these a day or half a day in advance and soak the bran (see my post on soaking grains).  I double or triple the recipe and mix the oat bran and liquids in a bowl (and sweeteners, if using) , then add 1T lemon juice or apple cider vinegar or about 1 t of vitamin C powder to the mix and let it all soak for at least 7 – 12 hours.  Then proceed with the recipe.  Of course, you will not have a bowl of dry ingredients, but you can just add everything to the soaked bran and bake as instructed.  More on soaking grains at a future date!  There’s lots of new info coming out on this so stay tuned!

Looking for other “sure to satisfy” baked whole grain treats (all with special diet options)?  How about:

Baked Oatmeal Cake (mentioned above)
Pumpkin Snickerdoodles
Soft Pumpkin Cookies (these taste interestingly like Enjoy Life Brand)
Super Quick Whole Grain Drop Biscuits
Buckwheat Pancakes (great for “on the fly” sandwiches!)


    Speak Your Mind


  1. In your recipe for oat bran muffins, you have this:
    2/3 vegetable glycerine or other liquid sweetener

    Is that 2/3 cup, or some other measurement?

    What are good liquid sweeters to use — maple syrup or honey?

    • Hello Lois – Thanks for the question – I did mean 2/3 cup. Now you know I’m not perfect :-). I use vegetable glycerine since it doesn’t affect blood sugar levels. You can use either maple syrup or honey if you are okay with those. Hope you enjoy them!

  2. So what are phytates? And why do you need to soak the oat bran? I’m so used to standard cooking with bran being a dry flaky item this just makes me whacky!

    • Adrienne says:

      Hello Pam! Did you hop over and read my post on phytates and soaking grains? That should help – otherwise, just shoot me another email and I’ll do my best! These muffins are pretty good though – I’m soaking some right now :-).

  3. Those muffins look great. Have you checked the gluten-free status of that oat bran? I noticed they have a few gluten-free products, including oats, but the oat bran is not listed as gluten-free. I’m guessing oat bran would probably have the same cross contamination issues as oats.

    • Adrienne says:

      Hello Linda. I checked on the oat groats from this company years ago and they had a really clean record. They did assay tests regularly and had repeated results of 20-50 ppm, w/ most of the results being at 20. However, recently, they haven’t been doing regular testing. I am not sure why. However, they have put in further precautions about their cross contamination issues. Our family doesn’t have celiac to my knowledge, but we avoid clear gluten issues.

      Do you use GF oat products?

      • Yes, we eat gf oats, but I was concerned that their oat bran was not tested because it is not listed as gf. Either way, I think I will avoid it based on your information. We often have issues with products tested to 20 ppm, sometimes even those tested to 10 ppm. Thanks!

  4. I put in 2t salt as the recipe said, and it was too much salt. You could taste it in the muffins and could see the salt crystals on top of the muffins after they baked. When I make them again, I will only add at most 1/2 tsp salt.

    • I think some might think it’s too much, but we love them this way. I have never seen the salt on the muffins – strange?? Maybe someone had a heavy hand?? Maybe it’s because I use natural salt? Hmmmm? Sorry about that.

    • too salty for my taste anyways! i WISH I WOULD have seen your post before I made these as now i have to throw it all in the trash what a waste! The recipe needs to be updated with a 1/2 tsp at the most! I dont want this to happen to anyone else. What a waste! I am so bummed. I should have known that was alot of salt:(((

      • Sorry – we like them a lot. I will check and make sure it’s correct and give an option for an alternative. Let’s not be angry in our comments, OK? Keep it encouraging. :-).

      • Just Speaking My Mind Like You Asked. :) says:

        Oh my goodness! That is so incredibly frustrating, especially since gluten-free baking can be so irritatingly hit-and-miss, and since the ingredients are a little bit pricier than with standard baking. I so understand the agony of throwing food dollars in the trash! Did the muffins work out well in other respects (like texture, etc.?). I sure hope you will give these another try, and thanks so much for letting us know about this issue you had so that others won’t have the same problem! (I think this is what Adrienne meant to say?) It’s okay to express frustration, and you expressed it very objectively without personal attack, Kate.

  5. I just used regular salt, so that could be the reason. I just made them again with 1/2 tsp & they were perfect! Thanks for sharing an amazing recipe. These will definitely become a staple in our home! (so much better & cheaper than buying granola bars for lunches!)

  6. Which brand of salt do you buy?

  7. Where do you buy Vegetable Glycerin? Is there a difference between
    the kind you use on your body and the one used in food?

    I made these Oat Bran Muffins tonight. They will be a staple in my household! Thank you

  8. Found you over at Raising Homemakers. This recipe looks great. I’m going to try it this weekend!

  9. You always take the most beautiful pictures! These look soooo good. Pinning.

    Thanks for linking up to Thank Your Body Thursday!


  10. Can’t wait to try these! I would love to have you share this on Thursday at Tasty Traditions

  11. HungryLittleGirl says:

    Healthy and delicious – my favorite combo!
    I would love to have you join Wednesday Extravaganza – my Foodie Link Party and share this (and/or any other) recipe of yours!

  12. I always like it when delicious is healthy too! Your Oat Bran Muffins look great!

  13. Hey Adrienne! This was the most popular recipe this week on Healthy Vegan Friday! Thanks so much for submitting it :)

  14. When soaking the oat bran for this recipe do you combine it with the water, vegetable glycerine, vanilla, and coconut? Do you add something acidic? Sorry I’ve never done this before and I’m really confused! Thanks!

    • I just soak the bran w/ the sweetener and the water. Technically you are supposed to add something w/ phytase in it – something that I haven’t blogged about. It gets fairly confusing. I do 1/10 buckwheat flour and take out 1/10 oat bran. :)

  15. You mentioned that this could be a vegan option. What egg replacer are you recommending> I was thinking apple sauce? I would like to know what you recommend for your recipe as I didnt see it listed.Thanks@

  16. Trying this for the first time as far as soaking the bran. I’m a detail person. I read the instructions about “mixing the bran and the liquids plus sugar if adding to a bowl…then add lemon juice, etc”…what liquids specifically from the recipe will I add to the bran to soak overnight? I’ll be adding the baking powder, salt, cinnamon, vanilla the next day? Is that correct? HELP! :)

    • Just add the water to the grains. I’ve read both ways about soaking with and without the sweeteners so you could pick either one. Add everything else the next day :). Enjoy!

  17. Hi Adrienne,

    These turned out amazing! thanks so much :)
    I made a savoury version with peppercorns, will try a sweet batch net time. I also soaked the oat bran overnight with just the 3/4 cup of water and aople cider vinegar. When I made the muffins the next day I added just 1/4 cup more water to the batter just to get it to mix a bit better, if that helps anyone.

    Thanks for your great site!

    • YUM – thanks!

    • I made these in a savory seasoned version with no sweetener. They turned out quite dry and perhaps 425 degrees is a bit too high, or the amount of water too low. However, all is not lost! Today I cut one of the muffins in small pieces and cooked it in a saucepan with more water, plus a few tablespoons of raw oat bran and the 4:1 ratio of water:bran to go with that. I simmered the “porridge” it until it was thickened and creamy. With something with that much fiber, best to have too much water rather than too little!

  18. Hello, do you think I can use regular oats in this recipe?

  19. Donna Hardin says:

    Vegetable glycerin?? Do you have a post on this product? I don’t know anything about this. Is it sweet? Is it a fat??


  20. Do you have nutritional information for any of your recipes?

  21. danielle says:

    How could I add pear or prunes to this recipe to help relieve my baby’s constipation?

  22. I just made these and used half the recipe, making six muffin tops. I used flax ‘eggs’, just a squirt of sweetener, a dusting of cinnamon and sprinkle of salt.
    I had to add more water to make up for the liquid sweetener and I just mixed the water with the oat bran in the beginning to let it soften a bit.
    I used a scoop and patted then down just a touch.
    They are perfect and really delicious.

  23. Bill Johnson says:

    The unsweetened version is simply inedible.

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