Oat Bran Muffins (No Flour, Gluten-Free with Sugar-Free Option)
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These oat bran muffins are hearty, naturally gluten-free, and made without any flour. They’re a simple, healthy muffin recipe that can be made sugar-free, lightly sweetened, or even vegan depending on your needs.
They are soft and satisfying (not dry) and are perfect for quick breakfasts, snacks, or meal prep.
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.
While we really love these “Almond Joy” Bars, Pumpkin Snickerdoodles, Raw Chocolate Fudge Brownies, Bean Fudge, and Chocolate Truffles, we love these oat bran muffins for many reasons.
And I hope you will too.
You can see here that these oat bran muffins are soft and hearty—not dry.
In our household, we go back and forth between making these oat bran muffins sweetened and unsweetened. Either version is delicious.
This recipe is very forgiving and easy to adjust. 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 a revised version of one found on Whole Approach, a sadly now defunct website. That site was such a support to me when I first started dealing with what we thought was systemic candida in our household.
They're simple but have a very pleasant heartiness that is very satisfying.
In fact, once I made both these and my Baked Oatmeal (which I consider to be a really yummy treat) and my youngest asked for these instead of the cake pretty much every time he wanted a snack.
Why You’ll Love These Oat Bran Muffins
These oat bran muffins are sure to be a favorite in your home as they are in ours. This recipe is great because it's:
- no flour needed
- gluten-free
- can be sugar-free
- high fiber
- freezer-friendly
- flexible (muffins, mini, or muffin tops)
- tastes as a savory muffin or sweet
How to Serve
These vegan oat bran muffins are great plain, with almond butter, sunflower seed butter, or pumpkin seed butter and sometimes a little sweetener like a bit of honey or yacon syrup.
They're also great with just butter or really any kind of spread.
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 overnight.
Recipe Variations
Here are some great ways to make variations on this oh-so-flexible recipe.
Add the following to 1 batch:
- Pumpkin Puree (15 ounces: adds 1 carb to each muffin)
- Applesauce (1.5 cups: adds 1.5 carbs to each muffin)
- Banana (1 cup: adds 2 carbs per muffin)
Other possible add ins:
- Chocolate chips
- Coconut shreds
- Nuts
- Dried Fruit
These muffins can also be made mini size (I love them this way!) or you can even skip the muffin tins with their fussy clean up and just drop some dollops on a baking stone or tray and make muffin tops!
Recipe Notes and Substitutions
- Multiple Batches: Baking multiple batches at once is a great way to save time. In the case of these muffins, double or triple the recipe and mix the oat bran and liquids in a bowl (and sweeteners, if using), then add 1 tablespoon lemon juice or organic apple cider vinegar or about 1 teaspoon of vitamin C powder to the mix and let it all soak for at least 7 – 12 hours. Then proceed with the recipe.
- Baking Powder: If you would like to make your own baking powder, see my Aluminum and Corn-Free Baking Powder.
- Egg Substitute: My Powdered Egg Replacer is a great option for a homemade egg substitute.
- Sweetener Options: This recipe was developed to work for the candida diet and initially called for vegetable glycerin as the sweetener. You can use another liquid sweetener if you like. Other low-carb options are keto honey, liquid allulose. You can also use a granulated sweetener, but you'll want to subtract about 1/8 cup water from each batch. See my post on How to Substitute Sweeteners for more information. This sugar-free maple syrup works great. This Sugar-free Simple Syrup is another great liquid sweetener option.
- Coconut Oil: Butter, organic ghee, or organic palm shortening can be substituted for the coconut oil.
More Healthy Treats
Looking for other “sure to satisfy” recipes (all with special diet options)? How about:
– Baked Oatmeal such a great make ahead breakfast, snack, or treat
– Pumpkin Snickerdoodles a fun twist on a classic cookie
– Soft Pumpkin Cookies these taste interestingly like the Enjoy Life Brand
– Quick Whole Grain Drop Biscuits
– Buckwheat Crepes these are even great for “on the fly” sandwiches!
Oat Bran Muffins
Ingredients
- 2 1/2 cups oat bran
- 2 teaspoons baking powder
- 1/2–1 teaspoon salt (start with 1/2 teaspoon and adjust to taste. Use less for unsweetened muffins.)
- 2 teaspoons cinnamon (optional; omit for unsweetened version)
- 2 eggs (or equivalent substitute)
- 3/4 cup water
- 4 tablespoons coconut oil (melted)
- 2 teaspoons vanilla extract (optional; omit for unsweetened version)
Optional Sweeteners (choose one)
- 2 tablespoons honey (or maple syrup for lightly sweet muffins. Use up to 4 tablespoons, if desired)
- 2 tablespoons allulose syrup (or other sugar-free syrup. Use up to 4 tablespoons if desired. Add a pinch of stevia if desired for more sweetness)
- 1/3 cup vegetable glycerin (plus 1/16 teaspoon stevia extract [original recipe])
Optional Add Ins
- 1/4 cup nuts (optional)
Instructions
- Preheat oven to 425 °F.
- Mix dry ingredients together and set aside.
- Mix wet ingredients in a separate bowl, including sweetener if using.
- Add wet ingredients to the dry ingredients and mix to combine.
- Let the batter soak overnight or for 24 hours if desired, for better digestibility.
- Add nuts if using.
- Spoon the batter into greased muffin tins (mini or regular size), or for a simpler option, drop onto a prepared baking sheet or stone.
- Bake for 10–20 minutes, depending on size, until the centers are set and the tops are lightly golden.
Notes
- Sweetener Options: The original recipe uses glycerin plus a small amount of stevia. Honey or maple syrup work well on their own. Sugar-free syrups are less sweet, so you can add a pinch of stevia if desired. I haven't tried it yet but 1/4 cups of a granulated sweetener should work, adding a bit of water as well, if needed.
- Sweetness & Texture: These muffins are only lightly sweet, even when a sweetener is used. The unsweetened version is slightly more dense; for a softer texture, add 1–2 tablespoons of additional water or oil.
- Oat Bran Note: Different brands of oat bran absorb liquid differently. If your batter seems too thick, add a little more water. If too thin, let it sit a few minutes to thicken. Be sure to use oat bran—not oat bran cereal.
- Egg-Free Option: Use a powdered egg replacer or flax egg. The powdered version works best.
- Oil Substitutions: Coconut oil can be replaced with butter, ghee, or palm shortening.
- Soaking (Optional): For improved digestibility, soak the oat bran with liquid and a little acid (like lemon juice or apple cider vinegar) for 7–12 hours before baking.
- Mini Muffins or Muffin Tops: You can bake these as mini muffins or scoop onto a baking sheet for muffin tops. Adjust baking time as needed.
Nutrition
Nutritional information is provided as a courtesy and is an estimate only. It may vary depending on ingredient brands, substitutions, and preparation methods. Optional ingredients are not included. Net carbs are typically calculated by subtracting fiber and sugar alcohols (such as erythritol) from total carbohydrates. This information should not be relied upon for medical or nutritional purposes.
I'd love to hear what you think about these muffins!
I’ve been making this recipe now for years (have a crinkled old print-out that I got from your site long ago) – I crave these muffins! I add dark chocolate chips as the only sweetener. I’ve also been dabbling with throwing in some flax or chia meal. So satisfying for a gluten and dairy free person. Thank you!
What a GREAT idea! Love it- thank you for mentioning the chips!! And thanks for the kind words. I need to make these again soon!
Hey, just saw this and was thinking it sounds so good I want to try it. I’ve never bought oat bran though, and was looking up certified gluten-free (celiac safe) organic oat bran. Found a new gluten-free oats company that sounds fascinating and wanted to share it in case it’s helpful to someone else. It’s called Montana Gluten Free (you can find some of their products on Amazon). I read through some of their info about their oat-growing practices and nutrition information. Great stuff! I’m hoping to buy their organic oat bran soon to make the muffins. You should especially check out the oat bran, since that’s what this post is about, and the sprouting oats. (Website says to use them in place of brown rice in side dishes!)
So interesting – thanks! Going to check them out (off of Amazon likely b/c trying to avoid them–isn’t it crazy how big they are now?!). Anyhow – thank you!
Best I have found. Taste great either warm with butter or cool and plain.
I have made these adding pumpkin puree(1 15 Oz can) or unsweetened applesauce(1 1/2 cups) or bananas(1 cup) and they are awesome.
I use these for my low carb diet for breakfast and they give me energy without feeling bloated or weighed down. I make them as mini muffins using 1 tablespoon of mix per muffin.
Pumpkin is 1 carb ea
Applesauce is 1.5 carbs ea
Banana is 2 carbs ea.
They freeze really well also. Cool then put on cookie sheet and freeze then put in baggies.
Oh wow – this sounds sooooo goood!!! I am going to add this to the post. YUMM!!!!! Thanks for sharing!
I am a little confused but am DYING to try this recipe. You talk about soaking the bran but I don’t see that in the recipe. Also it says no sweetener but it calls for glycerine. I don’t understand. I am no-added sugar since Jan and trying things out but I thought glycerine is just sugar? Many thanks for any enlightenment!!!
I just updated the post. Let me know if that helps enough and so hope you like them!
Where are you seeing the “no sweetener”?
Excited to give this a try! Ever tried adding shredded carrot and pineapple?? Or zucchini and apple?? Would be a great way to sneak in some extra nutrition for kiddos! 😉
Hi there. Oh wow what a FUN idea! I haven’t done that but I think it would be amazing!!! Do let me know!
What’s your favorite brand of Oat Bran? Thanks!
Hi there! I just edited the post w/ a better option. I actually haven’t tried that brand yet but it’s very affordable and looks good. I used to buy mine bulk from Country Life Natural Foods. They ship nationwide but we are on their truck delivery schedule :).
What is the carb count per muffin?
Hi there and thanks for reading. We have been going through the recipes to get the nutrition info in there. Sorry it takes quite awhile. It’s in there now–hope that helps! Remember it’s only an estimation.
I have read in your blog that you have Candida. However, oats have a form of gluten called gliadin or sometimes referred to as avenin. Could be why you still have symptoms even though yo eat mostly gluten free.
Marc Gould
Hi and thanks for reading. Yes, we have candida. My understanding is that oats have avenin but not gliadin. We actually eat almost no oats–and are close to grain-free much of the time. I did remove that link that you shared since it didn’t talk about avenin at all. In fact, it stated that oats have gliadin, which isn’t the case. Could you explain why you recommended that link, please? Thanks!
To answer your question, some researchers mention gliadin, and it appears most are now saying avenin. My understanding is that, regardless of which, oats do contain a type of gluten. My understanding is after ten years of my own research, is that those who are gluten intolerant, can have their progress slowed down if they are still eating oats, hence why so called gluten free oats are being grown and offered today.
Just thought I could help with your condition.
Hi again. So I haven’t researched this extensively but my understanding is that gluten in oats is not from avenin but from contamination by wheat. Gluten-free oats would still have avenin in them–if not, how would they remove it? Let me know if I’m not understanding correctly. Thanks!
Hi Adrienne,
It appears there are several schools of thought in regard to is there gliadin in oats..
If it were me, I would just avoid oats altogether just to lessen the chances of even cross contamination with wheat from the manufacturing process. Sometimes the packaging will actually tell you if it has been processed with wheat.
For the candida, I would also recommend trying colloidal silver for it’s legendary ability to kill harmful fungus, bacteria, and viruses..
Good luck with it all,
Marc
Hi there. I agree on avoiding most oats due to cross contamination issues. I am just really confused about the avenin vs gliadin issue. I am starting a course on candida that addresses all kinds of things–things that I suspected were issues all along. Thank you so much!
How many carbs are these? Thanks!
Hello there. We are working on getting that function up on the blog – hope to have it up and running soon. In the meantime, please use an online calculator that you trust and thanks for your patience!
You need a new muffin pan! That one does NOTHING to promote your muffins.
Hi “Owl” – you can take that up with the gal who did the photos. So sorry about that! Hope you try them anyhow. They are good! Maybe she was going for the not perfect / rustic / realistic shot.