Nutrition & Recipes
Heart Healthy Apple Walnut Bran Muffins The Whole Family Will Love
Oct
Have these Apple Walnut Bran muffins for a mouth-watering breakfast, a post-workout refuel meal or just an anytime, delicious fall treat! These bran muffins are packed with nutritional goodness and most importantly, a punch of fall flavor!
I don’t know about you but I’m one of those girls who hangs on to summer for as long as she possibly can. While Dunkin’ is plastering their windows with the newest cider muffin and pumpkin cold brew options, I’m over here scrambling for a few more margarita-worthy days. At some point of course, fall hits in full force and I give in.
I gave in to fall completely with these muffins!
My recipe for Apple Walnut Bran Muffins is inspired by two of my favorite Vermont specialties: apples and maple syrup! The sweetness of apples and real deal maple syrup (none of the fake stuff), is a delicious contrast to the nuttiness of the bran and oat base. Each muffin is loaded with chia seeds, flax seeds and walnuts for a satisfying, healthy and delicious treat that everyone will love.
I went with fresh diced apples for this recipe for a couple of reasons. First, the apple trees in our backyard are overloaded with apples and rather than watch my puppy attempt to eat them all I decided to put them to good use. Second, I really wanted that crispy, tart but sweet bite that fall apples have. You can definitely go with frozen apple or even pears if you prefer.
Actually, this is super easy to adjust no matter your preferences. In fact I’ve already had requests for a pumpkin version. This recipe is a great place to start!
Apple Walnut Bran Muffin Ingredient Deep Dive
Like most basic muffin recipes these Apple Walnut Bran Muffins start with flour, a rising agent, salt and eggs. But that’s about as far basic as these get.
Whole Wheat Flour
Whole wheat flour is more nutritious, not to mention nuttier and tastier, than white flour. Because whole wheat flour contains the entire wheat berry, it’s both darker in color and more nutrient dense. It can also be drier so the key to using it in baking recipes is to let the batter rest and hydrate before baking!
Old-Fashioned Oats
I love the texture rolled oats give baked goods. They’re chewy and nutty and are a great textural addition to a 100% flour muffin.
I actually order a lot of my baking supplies online. I can find high quality, sustainable ingredients that I just can’t find locally!
Baking Power and Baking Soda
This recipe calls for both baking powder and baking soda. Here’s why.
Baking soda requires a certain amount of acid to do it’s job. And while there is some Greek yogurt and a bit of apple in this Apple Walnut Bran Muffin recipe, there’s not quite enough. The hit of baking powder adds that extra lift.
*Real* Maple Syrup
I grew up on real maple syrup. My mom’s mom’s family is from Vermont so it’s in my blood. Did I eat the fake stuff bake in the day? Heck yea. Nothing goes better with frozen French toast sticks than fake maple syrup, amiright?
But in Vermont it’s almost sacrilegious to use any sweetener other than maple syrup. Baked goods and maple syrup? Check. Oatmeal and maple syrup? Check. Margaritas and maple syrup? Check. Fresh snow and maple syrup? CHECK!
Fresh Apples
Did you know that fallen apples start to ferment and that if your dog/puppy eats enough of them it can make them drunk? True story. Anywho…
I’m an apple-holic. The tarter and crunchier the better in my opinion. And it’s fall so using apples in this recipe is a no brainer.
Usually I’m the one who insists on keeping the skin but this is one recipe where naked apples are better. You can of course substitute other fruit (pear would be great)!
Flax and Chia Seeds
We keep flax and chia on hand for any and all random eating occasions. (Again, we order online from places like Sun Swell Foods)! We throw these little nuggets of nutrition into smoothies, oatmeal, granola and of course, baked goods.
Both seeds are incredibly nutrient dense. They’re both rich in fiber and omega 3s, and are linked to numerous health benefits.
Apple Walnut Bran Muffins
Equipment
- muffin liners
- muffin tin
Ingredients
- 1/2 cup wheat bran
- 1 cup whole wheat flour
- 1 cup oats
- 2 tsp baking powder
- 1 tsp baking soda
- 1/4 tsp salt
- 1 tbsp chia seed
- 1 tbsp flax seed
- 1 small apple peeled, chopped
- 1 large egg lightly beaten
- 1 cup plain Greek yogurt
- 1 tsp vanilla
- 4 tbsp maple syrup
- 3 tbsp coconut oil
- cooking spray
- 1/3 cup walnuts chopped
Instructions
- Preheat oven to 375°. Place muffin liners in the muffin tin and spray with cooking spray.
- In a medium bowl combine dry ingredients (wheat bran through apple). In a separate medium bowl whisk together wet ingredients (egg through coconut oil). Add wet ingredients to dry and mix just until combined. Let sit 10 minutes.
- Spoon batter evenly into 12 lined muffin cups. Sprinkle with walnuts and gently press nuts so that they stick. Bake 18-20 minutes until muffins are golden brown and a toothpick inserted in the middle comes out clean. Allow to cool completely!
