Paleo Bran Muffins Recipe
These muffins are incredibly tender, filling, lightly sweet, and exploding with good-for-you ingredients. They’re just what I, for one, need after the decadence of last weekend’s flourless chocolate cake and perhaps a few too many crispy buffalo wings while watching the big game. (💚🦅!!!) A big batch can be whipped up in the blender or food processor, and did I mention there’s not a single grain of sugar
Despite the best of intentions, I do manage to enjoy my fair share of sugary desserts. So when I prepare daily meals and snacks, I try extra hard to keep added sugars to a minimum. I’ve received lots of positive feedback from my awesome readers when I share this sort of recipe, so I’m trying to keep them coming.
The taste of these wholesome muffins is best described as a cross between banana bread and a bran muffin. I’ve made many, many batches for my family and have also demoed them in cooking classes. The feedback has been consistent thumbs up, so this recipe was the first thing that came to mind when my friends at Barlean’s requested a recipe using their butter flavored coconut oil for a Valentine’s Day treat.
Paleo Blueberry Muffins (gf, Vegan, Aip + Nut Free)
Extra virgin coconut oil has always been my go-to for these muffins for the way its light flavor complements the other ingredients. However, the butter flavored coconut oil provides an option for those who don’t care for a light underdone of coconut, while still keeping the recipe dairy-free for those who need it.
The addition of flaxseed meal sneaks in added fiber, plant-based protein, and a variety of minerals. Flaxseeds are also one of the richest sources of plant-based omega-3 fatty acids. That said, if you don’t flaxseed meal on hand, it can be replaced with additional heart-healthy almond flour.
One large muffin is filling on its own, but for a more substantial meal, I often serve one with a small side of yogurt and fruit. It’s makes a satisfying, well-rounded breakfast to which I truly look forward. These muffins freeze well, too, and the big batch allows for built-in meal planning. I always stick a few in the freezer after they’ve completely cooled to pull out as needed.
Cinnamon Raisin Sweet Potato Muffins {paleo}
A treat to reward ourselves with something that nourishes our heart and; therefore, our soul. That’s something we can feel good about on so many levels…and it leaves room for a little dark chocolate, right? 😍
Heart and Soul Paleo MuffinsYield: 12 large muffins (or 18 medium-size muffins) These muffins are made with no sugar or syrups and are bursting with wholesome ingredients. A few minutes of easy meal prep will provide a week's worth of filling, grab-and-go breakfasts or snacks. I usually make these without any of the optional add-ins but do list them as they provide a great way to customize according to taste. Print Ingredients 1 1/2 cups (150 grams) almond flour or almond meal 1/2 cup (60 grams) flax meal (see notes for options*) 2 teaspoons baking soda 2 teaspoons cinnamon 1/2 teaspoon kosher salt 3 medium over-ripe bananas (about 1 1/3 cups or 320 grams mashed) 1 cup pitted dates** 3 large eggs 1/4 cup coconut oil (regular virgin or butter flavor; no need to melt) 1 teaspoon apple cider vinegar 1 1/2 cups carrots, shredded (about 5 – 5 1/2 ounces)*** Optional add-ins: about a 1/2 cup raisins, chopped nuts of choice, shredded coconut, chocolate chips, etc. DirectionsGrease or line a muffin pan(s) for 12 or 18 muffins as preferred; set aside. Preheat the oven to 350 degrees F. In a medium bowl, combine the almond flour, flax meal, baking soda, cinnamon, and salt. Set aside. In a food processor, blend the bananas, dates, eggs, coconut oil, and vinegar until smooth. (I have also used a high-powered blender, but be aware: the batter is thick, so this method may require some stirring by hand to fully incorporate the dry ingredients. If using a blender, make certain to blend the banana-date mixture until very smooth before adding the dry ingredients.) Add the dry ingredients, and process until just combined, scraping down the sides as needed. Sprinkle the shredded carrots over top and pulse a few times to incorporate, taking care not over-process them. Scoop the batter into the prepared muffin tins and bake for approximately 30 minutes for 12 larger muffins or 25 minutes for 18 medium muffins. Check a few minutes early and/or add a few minutes as needed, as all ovens vary. Cool for 5-10 minutes in the pan, and then remove to a rack and cook completely. Muffins may be stored on the counter for a day or so, after which I recommend covering and refrigerating. Muffins will keep in the fridge for about a week and freeze well. Notes/Tips/Substitutions*If you don’t have flax meal (ground flaxseed) on hand, you may substitute with an additional 1/2 cup/50 grams of almond flour. Either way, you will be using a total of 2 cups “flour.” Also, the color of the muffins may vary from the pictured batch based on whether you use golden or brown flax meal (both work well and there’s no difference in taste), almond flour vs. meal, and/or the variety of dates used. **In order to break down and fully incorporate into the batter, the dates should be fairly soft. If they’ve been around for a while and seem dry, soak them in warm water for 15 minutes and then drain well before using. ***I prefer to use freshly shredded as opposed to pre-shredded carrots, which can be coarser and not as moist. I grate with a hand grater, but you could use the shredding disc of the food processor before mixing the remaining ingredients with the standard blade. More On YouTubeMore on Instagram Tried this recipe? Post a picture on instagram and we will repost it! Mention @ or tag #! The Fountain Avenue Kitchen https:///I am officially exhausted today. I’m sore and bruised and scraped, and I couldn’t be happier. I spent all of yesterday out on a guided rock climbing trip. It was one of the awesomest (that is a word because I said so) experiences of my life. We were able to climb five different courses, progressively getting harder. The highest one was 60 feet, and the view from up on that cliff looking down on the beautiful lake was amazing. I really struggled on the highest cliff, but I made it to the top and that was very rewarding. I really enjoyed rock climbing not only because it’s amazing exercise (you can’t get any more caveman than climbing a cliff!), but because it’s an awesome challenge. I told my mother that rock climbing is my new hobby, and she said she was happy but that she wished I had picked something not so dangerous! It was safe though; I fell only a couple feet when I lost hold because we had strong ropes and an experienced guide.
So because I’m tired today, it’s a home day. And you know what that means… baking paleo bran muffins!! I’ve been really into egg-free baking lately for three reasons:
Flax Almond Flour Banana Muffins (sugar Free, Paleo, Vegan, Gluten Free)
I just had to solve the puzzle of grain-free and egg-free baking, which I’ve now done with my AIP blueberry muffins and my AIP bread. I was looking to make something with a bit more seeds, fiber and nutrition with this recipe; something you could eat with sausage for breakfast (maybe before a rock climbing trip?).
These paleo bran muffins are probably my favorite eggless thing I’ve made so far because they baked up so well; they’re soft and moist on the inside, but still fluffy and muffin-y. Plantains are my favorite egg-free baking flour substitute right now because they get cooked through even without eggs.
Tigernut flour also makes an appearance in this paleo bran muffins recipe because it plays really nice with plantains and because it offers some really nice prebiotic fiber to the mix. These muffins have a lot of actually healthy fiber in them along with the other nutritious ingredients.
Paleo Morning Glory Muffins
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I'm a 20 something Wisconsin girl baking my way through life. I like my coffee black, my food real, my hair long, and my cookie dough full of chocolate chips. | Author of the e-books Grain-Free Family Favorites and Paleo Mug Muffins. Read my story here.
I just had to solve the puzzle of grain-free and egg-free baking, which I’ve now done with my AIP blueberry muffins and my AIP bread. I was looking to make something with a bit more seeds, fiber and nutrition with this recipe; something you could eat with sausage for breakfast (maybe before a rock climbing trip?).
These paleo bran muffins are probably my favorite eggless thing I’ve made so far because they baked up so well; they’re soft and moist on the inside, but still fluffy and muffin-y. Plantains are my favorite egg-free baking flour substitute right now because they get cooked through even without eggs.
Tigernut flour also makes an appearance in this paleo bran muffins recipe because it plays really nice with plantains and because it offers some really nice prebiotic fiber to the mix. These muffins have a lot of actually healthy fiber in them along with the other nutritious ingredients.
Paleo Morning Glory Muffins
If you buy something through one of the links in my sidebars or posts, I may receive a small commission to support my blogging activities, at no extra cost to you. Thank you for your support 🙂 🙂 🙂
I'm a 20 something Wisconsin girl baking my way through life. I like my coffee black, my food real, my hair long, and my cookie dough full of chocolate chips. | Author of the e-books Grain-Free Family Favorites and Paleo Mug Muffins. Read my story here.
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