Fat-free Sugar-free Bran Muffins
Bubba Durand

High in fiber, no added sugar or fat, and only 60 calories per muffin. Great with a cup of coffee!

1 1/2 c unprocessed wheat bran (1) 1 1/2 c unsweetened almond milk, vanilla or plain 1/2 c canned pumpkin puree (2) 3 T liquid egg white, or 2 egg whites 1 t vanilla extract 1 t lemon juice 1/2 to 2/3 c (packed) Swerve brown sugar replacement 1 c King Arthur white whole wheat flour 1 t baking soda 1 t baking powder 3/4 t salt 1 t cinnamon

(1) When shopping for wheat bran, don't buy Bob's Red Mill. I don't know why, but it's too high in calories. Use Hodgson Mill, or any brand that is about 30 cal per 1/4 cup.
(2) The pumpkin is used as an oil replacement. It doesn't make the muffins taste like pumpkin. You can substitute unsweetened apple sauce or mashed bananas for slightly more calories. Apple sauce doesn't make the muffins taste like apples, but bananas will give the muffins a definite banana flavor.

Preheat oven to 375 degrees F (or 350 convection).

Grease muffin cups or line with parchment paper muffin liners. These muffins like to stick to the paper liners, so give each paper a quick blast of non-stick baking spray before filling.

Mix together bran, almond milk, pumpkin, egg white, vanilla, lemon juice, and Swerve.
Let this mixture sit while you get the flour mixture together.

In another bowl, mix together flour, baking soda, baking powder, salt, and cinnamon.

Stir the flour mixture into the bran mixture, until just blended. Don't over-mix.

Spoon batter into prepared muffin tins.

Bake for 15 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Get the muffins out of the pan and on to a rack as soon as possible to keep them from getting soggy from the steam.

Nutrition Facts
12 Servings
Amount Per Serving
   Calories 59.4
   Total Fat 0.8 g
   Sodium 318.9 mg
   Total Carbohydrate 11.8 g
   Dietary Fiber 4.6 g
   Sugars 0.4 g
   Protein 3.2 g

Using unsweetened apple sauce instead of pumpkin:
   Calories 61.0
   Total Fat 0.8 g
   Sodium 318.5 mg
   Total Carbohydrate 12.3 g
   Dietary Fiber 4.3 g
   Sugars 1.2 g
   Protein 3.0 g


Using Mashed Bananas instead of pumpkin:
   Calories 64.4
   Total Fat 0.8 g
   Sodium 318.6 mg
   Total Carbohydrate 13.2 g
   Dietary Fiber 4.5 g
   Sugars 1.2 g
   Protein 3.1 g

The Johnson Family Cookbook