Start your day off right with a wholesome and nutrient-packed bran muffin, providing you with a fiber-rich breakfast that will keep you fueled and satisfied until lunchtime.
These irresistible homemade Banana Chocolate Chip Bran Muffins are bursting with fibre-rich goodness. These delectable treats combine the wholesome goodness of ripe bananas, mini chocolate chips, and the natural fibre powerhouse of bran.
I got this recipe years ago from one of my mother’s neighbours. She worked as a nutritionist and had always recommended this recipe to her patients. I love all the nutrients in the muffins, and it makes a large batch to have on hand for a quick morning snack.
Whether you’re looking for a nutritious breakfast option or a satisfying snack, these high-fiber muffins will satisfy your cravings and keep you energized throughout the day.
Great make-ahead muffins for a nutritional breakfast every day!
The best part about this bran muffin recipe is that I use one package of Quaker Bran Muffin Mix. One package makes a whopping 36 muffins! They are great to freeze after you make them so they last a very long time!
What makes these muffins so healthy?
Some of the benefits of having bran in your diet each day are:
- Excellent Source of Dietary Fiber: Bran muffins are a rich source of dietary fibre, particularly insoluble fibre. Fibre aids in digestion, promotes regular bowel movements, and helps maintain a healthy digestive system. It can also contribute to a feeling of fullness, which may aid in weight management.
- Supports Heart Health: The high fibre content in bran muffins can help lower cholesterol levels by reducing the absorption of dietary cholesterol in the body. This can contribute to a reduced risk of heart disease and promote overall cardiovascular health.
- Regulates Blood Sugar Levels: The fibre content in bran muffins slows down the digestion and absorption of carbohydrates, leading to a more gradual and steady release of glucose into the bloodstream. This can help stabilize blood sugar levels, making bran muffins a favourable choice for individuals with diabetes or those aiming to manage their blood sugar levels.
- Provides Essential Nutrients: Bran contains a range of essential nutrients, including B vitamins (such as thiamin, niacin, and folate), iron, magnesium, and zinc. These nutrients are vital for energy production, red blood cell formation, and proper functioning of the nervous system.
- Aids in Weight Management: Due to their high fibre content and ability to promote satiety, bran muffins can help control hunger cravings and prevent overeating. They can be a satisfying and nutritious option for those aiming to manage or lose weight.
- Promotes Overall Digestive Health: The combination of fibre, particularly insoluble fibre, and other nutrients found in bran muffins supports a healthy digestive system. It helps prevent constipation, maintains bowel regularity, and supports a healthy gut microbiome.
add flaxseed for a powerhouse of nutrition
Now that we have the fibre-rich bran covered, I also like to add in Ground Flaxseed for maximum nutrition! Some of the benefits of having flaxseed are:
High in Omega-3 Fatty Acids: Flaxseeds are one of the best plant-based sources of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Omega-3 fatty acids are essential for brain health, reducing inflammation, and supporting heart health.
Rich in Dietary Fiber: Ground flaxseed is an excellent source of dietary fibre, both soluble and insoluble. This promotes healthy digestion, aids in regular bowel movements, and can help regulate blood sugar levels.
Potential Cardiovascular Benefits: The omega-3 fatty acids and fibre content in flaxseeds can help reduce cholesterol levels, lower blood pressure, and support overall heart health. They may also have anti-inflammatory effects that are beneficial for cardiovascular wellness.
Supports Hormonal Balance: Flaxseeds contain phytoestrogens, which are plant compounds that can mimic estrogen in the body. These compounds may help regulate hormonal balance and alleviate symptoms of menopause in some individuals.
Antioxidant Properties: Flaxseeds are rich in lignans, which are antioxidant compounds that help protect cells from oxidative damage. These lignans may have anticancer properties and contribute to overall cellular health.
Potential Anti-Inflammatory Effects: The omega-3 fatty acids in flaxseeds have anti-inflammatory properties, which can help reduce inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease, arthritis, and certain cancers
What's in a banana?
Adding bananas to this muffin recipes not only gives it amazing flavour but has so many health benefits!
Here are some of the key health benefits associated with consuming bananas:
Excellent Source of Essential Nutrients: Bananas are rich in essential nutrients such as potassium, vitamin C, vitamin B6, dietary fiber, and magnesium. These nutrients support various bodily functions, including heart health, immune function, nerve function, and overall well-being.
Promotes Digestive Health: Bananas contain a good amount of dietary fiber, which aids in maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria.
Provides Natural Energy: Bananas are a great source of natural carbohydrates, which are the body’s primary source of energy. They are also rich in fructose, a natural sugar that provides a quick and sustainable energy boost, making bananas an excellent choice for athletes or as a pre-workout snack.
Supports Heart Health: Bananas are low in sodium and high in potassium, a combination that is beneficial for heart health. Potassium helps regulate blood pressure levels, reducing the risk of cardiovascular diseases such as hypertension and stroke.
Mood-Boosting Properties: Bananas contain an amino acid called tryptophan, which is converted into serotonin in the body. Serotonin is a neurotransmitter known for its mood-enhancing and stress-reducing effects, contributing to an improved sense of well-being and relaxation.
Enhances Exercise Performance: The combination of carbohydrates, potassium, and other nutrients in bananas makes them an excellent choice for replenishing energy stores and preventing muscle cramps during physical activity. They are also easily digested, providing a quick source of energy for athletes.
Supports Overall Health and Immunity: Bananas are packed with antioxidants, including dopamine and vitamin C, which help combat oxidative stress, reduce inflammation, and support a healthy immune system. Consuming bananas regularly can contribute to overall well-being and a stronger immune response.
Ingredients:
- 1 package Quaker Bran Muffin Mix
- 1 cup Cold Milled Ground Golden Flaxseed
- 2 eggs
- 2 1/2 cups water
- 1 tsp. vanilla extract
- 5 really ripe bananas
- 1 cup mini chocolate chips, or Cacao Nibs
instructions:
Preheat your oven to 400°F (190°C) and line a muffin tin with paper liners or grease the cups.
In a small mixing bowl or blender, smash the bananas down into a smooth paste
- Pour the entire package of Quaker Bran Muffin Mix into a large bowl.
- Add in the water, eggs, vanilla, and smashed bananas
- Stir until well blended
- Spoon batter into muffin pans 3/4 full.
- Bake for 18-20 minutes or until golden brown.
- Cool for 10 minutes before removing from the pan.
- You can store the muffins in Ziploc bags and freeze them.
More great healthy recipes:
Healthy Banana Chocolate Chip Bran Muffins
Ingredients
- 1 package Quaker Bran Muffin Mix
- 1 cup Cold Milled Ground Golden Flaxseed
- 2 eggs
- 2 1/2 cups water
- 1 tsp. vanilla extract
- 5 really ripe bananas
- 1 cup mini chocolate chips or Cacao Nibs
Instructions
- Preheat your oven to 400°F (190°C) and line a muffin tin with paper liners or grease the cups.
- In a small mixing bowl or blender, smash the bananas down into a smooth paste
- Pour the entire package of Quaker Bran Muffin Mix into a large bowl.
- Add in the water, eggs, vanilla, and smashed bananas
- Stir until well blended
- Spoon batter into muffin pans 3/4 full.
- Bake for 18-20 minutes or until golden brown.
- Cool for 10 minutes before removing from the pan.
- You can store the muffins in Ziploc bags and freeze them.