High Fiber, Lower Carb Maple Morning Muffins

Vegetarian
Vegan
Dairy Free
Health score
19%
High Fiber, Lower Carb Maple Morning Muffins
30 min.
12
122kcal

Suggestions


Craving a guilt-free morning treat that’s both satisfying and good for you? Look no further than these High Fiber, Lower Carb Maple Morning Muffins! Perfect for anyone embracing a vegetarian, vegan, or dairy-free lifestyle, these muffins are quick to whip up and ready to enjoy in just 30 minutes. It is a healthy alternative that makes you feel full and energized for hours.

These aren't just any muffins; they're a powerhouse of nutrients packed into a delicious, naturally sweet package. The combination of applesauce, maple syrup, and a blend of flours and brans creates a delightful texture and flavor profile. Feel free to customize them with your favorite dried fruits or nuts – raisins, walnuts, or whatever you fancy! They are great for breakfast, brunch, or a simple mid-morning snack.

Fuel your body with a muffin that's high in fiber and lower in carbs, helping you stay full and focused throughout the morning. Each muffin boasts a caloric breakdown that's designed to keep you satisfied. Plus, with only 122 calories per muffin, you can indulge without the guilt! With this recipe, you will be able to have the perfect light bite for you and 11 of your friends or family. Prepare yourself to fall in love with a muffin that loves you back!

Ingredients

  • 1.3 cups apple sauce 
  • tbsp double-acting baking powder 
  • tsp baking soda 
  • tsp cinnamon 
  • 0.5 cup raisins and/or walnuts and/or other fruit dried
  • 0.3 cup ground flax seed 
  • 0.3 cup maple syrup dry (or an equivalent amount of your preferred sweetener plus)
  • 0.5 cup oat bran 
  • 0.3 cup oatmeal (rolled oats)
  • 0.3 tsp salt 
  • 0.3 cup soy flour whole
  • tsp vital wheat gluten (cornstarch, tapioca starch, arrowroot)
  • 0.3 cup wheat bran 
  • 0.5 cup pastry flour whole wheat

Equipment

  • bowl
  • oven
  • whisk
  • muffin tray

Directions

  1. Combine all of the dry ingredients in a large bowl, and stir with a whisk or spoon to combine thoroughly.
  2. Pour in the applesauce, maple syrup (or other sweetener and water), and optional oil.
  3. Mix gently, just enough to combine. Do not over-mix. It’s OK to leave a few dry lumps.Spoon batter into a lined muffin tin, and bake at 350 degrees for about 18 minutes, or until the tops turn golden.

Nutrition Facts

Calories122kcal
Protein12.36%
Fat21.27%
Carbs66.37%

Properties

Glycemic Index
25.17
Glycemic Load
4.53
Inflammation Score
-4
Nutrition Score
9.3139131431994%

Flavonoids

Catechin
0.18mg
Epicatechin
1.38mg
Quercetin
0.51mg

Nutrients percent of daily need

Calories:121.59kcal
6.08%
Fat:3.26g
5.01%
Saturated Fat:0.38g
2.4%
Carbohydrates:22.86g
7.62%
Net Carbohydrates:18.45g
6.71%
Sugar:9.29g
10.32%
Cholesterol:0mg
0%
Sodium:263.46mg
11.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.26g
8.51%
Manganese:1.22mg
61.18%
Fiber:4.41g
17.62%
Magnesium:66.05mg
16.51%
Phosphorus:149.25mg
14.93%
Vitamin B1:0.21mg
13.81%
Selenium:8.81µg
12.58%
Vitamin B2:0.2mg
11.71%
Copper:0.23mg
11.35%
Calcium:99.44mg
9.94%
Iron:1.43mg
7.94%
Potassium:238.04mg
6.8%
Zinc:0.89mg
5.93%
Folate:22.38µg
5.59%
Vitamin B6:0.1mg
4.81%
Vitamin B3:0.88mg
4.42%
Vitamin K:3.42µg
3.25%
Vitamin B5:0.27mg
2.74%
Vitamin E:0.24mg
1.63%