Oat Bran Carrot Muffins
Our Oat Bran Carrot Muffin recipe is a delicious kid-friendly treat that also packs a nutritious punch! These muffins feature oat bran, which is a wonderful source of fiber. In fact, just one muffin provides 10 grams of fiber, making this a great recipe for kids who struggle with constipation. This recipe also features shredded carrots and applesauce, which both provide fiber and other vitamins like vitamin A, vitamin C, and antioxidants.
If your child is allergic or sensitive to eggs, you can easily substitute a “flax egg” (see instructions in “Notes” below), and the muffins still turn out delicious and moist! This recipe is also highly customizable! You can add walnuts or other nuts/seeds for additional omega-3s and according to your child’s sensory preferences and nutritional needs.
Ingredients
3 1/4 cups All Purpose Gluten-Free Flour
1 Egg
3/4 cup Oat Bran
1/2 tsp Baking Soda
1 tsp Cinnamon
1/2 tsp Sea Salt
1 cup Unsweetened Applesauce
2 tbsps Coconut Oil (melted)
1 Carrot (medium, shredded)
1 tsp Vanilla Extract
1/2 cup Walnuts (chopped, optional)
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Preheat the oven to 375ºF (190ºC) and line a muffin tray with liners or use a silicone muffin tray.
In a medium-sized bowl, whisk eggs. If creating the recipe egg-free (see notes) add the flax seeds and water and let it gel to form a flax egg. Set aside for a few minutes.
In the bowl with the egg, add the applesauce, coconut oil, carrot, and vanilla. Mix well to combine.
In a separate large bowl, combine the flour, oat bran, baking soda, cinnamon, and salt and whisk well.
Pour the wet ingredients into the dry and stir until just combined. Fold in the walnuts, if using. Fill each muffin liner 3/4 full and place in the oven to bake for 20 to 25 minutes, until cooked through and a toothpick inserted comes out clean. Let cool for 10 minutes before removing to a cooling rack. Enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to five days, or freeze for longer.
Nut-Free: Omit the walnuts or use pumpkin seeds instead.
Likes it Sweeter: Add maple syrup to the batter. Top with honey.
No Applesauce: Use mashed bananas instead.
Egg Free: Use flax egg (mix 1 tbsp ground flax with 3 tbsp water and mix)
Low FODMAP: Substitute applesauce for an unripe banana
Nutrition Facts
Makes 10 Servings | Serving size: 1 muffin
Nutrients per serving: Calories: 285 | Protein: 5 grams | Fiber: 10 grams | Carbohydrates: 51 grams | Fat: 8 grams | Sugar: 3 grams
