Protein Carrot Bran Muffins
Protein Carrot Bran Muffins (High-Protein, High-Fiber Recipe)
Looking for a muffin that’s wholesome, high in protein, packed with fiber, and still deliciously moist? These Protein Carrot Bran Muffins check all the boxes. Perfect for breakfast meal prep or a post-workout snack, they combine hearty wheat bran, freshly grated carrots, and a boost of protein powder for a nourishing muffin that will actually keep you full.
Each muffin has about 198 calories, 10 grams of protein and 5.4 grams of fiber—making them an excellent choice for anyone looking to fuel their body with balanced nutrition.
Enjoy!
xoxo
SiLLibake
Protein Carrot Bran Muffins
These Protein Carrot Bran Muffins are the perfect balance of fiber and protein, making them an ideal healthy breakfast muffin or snack.
Why You Will Love These Protein Carrot Bran Muffins:
High-Protein Breakfast: Each muffin packs nearly 10 grams of protein.
Fiber-Rich: Thanks to wheat bran, whole wheat flour, and carrots.
Meal Prep Friendly: Stays fresh for several days or can be frozen for grab-and-go breakfasts.
Versatile: Add raisins, walnuts, or your favorite mix-ins for extra texture and flavor.
Wholesome Ingredients: Sweetened naturally with coconut sugar, molasses, and applesauce.
Tips for Best Results
Use unflavored or vanilla whey isolate for a light texture.
Let the batter sit for 5 minutes before scooping to hydrate the bran.
Storage & Meal Prep:
Store in an airtight container at room temp for 2–3 days, or in the fridge for up to 5 days.
Freeze individually for up to 3 months. Reheat in the microwave for a quick snack!
FAQ:
Can I make these vegan?
Yes! Replace eggs with flax eggs and use a plant-based protein and vegan butter.
Can I use oat bran instead of wheat bran?
Yes, but the texture will be slightly softer and less nutty.
How can I boost the sweetness without sugar?
Add mashed banana or more applesauce for a naturally sweeter muffin.
Protein Carrot Bran Muffins
Recipe: Protein Carrot Bran Muffins
Prep Time: 10 min
Cook Time: 15-20 min
Yield: 10 muffins
These Protein Carrot Bran Muffins are hearty, nutritious, and satisfying without being overly sweet. They’re the perfect balance of fiber and protein, making them an ideal healthy breakfast muffin or snack. Whether you’re meal prepping for the week or need an energizing post-workout bite, this recipe will quickly become a staple in your kitchen.
Ingredients:
1 cup wheat bran, 80g
1 cup whole wheat pastry flour or white whole wheat flour, 120g
½ cup protein powder, vanilla or unflavoured, 60g (I used New Zealand Whey Isolate, Vanilla)
1 tablespoon baking powder, 12g
1/4 teaspoon baking soda, 1g
1/2 tsp salt, 3g
1 1/2 tsp cinnamon, 4g
1/4 cup coconut sugar, 36g (or brown sugar or brown sugar substitute)
1/4 cup blackstrap molasses, 80g (or more brown sugar brown sugar substitute)
1/3 cup unsweetened applesauce, 85g
2 large eggs, at room temperature (or 2 flax eggs)
3/4 cup unsweetened soy milk, 180g (or milk of choice, I like a high protein milk)
1 tablespoon apple cider vinegar, 15g
1/3 cup melted butter, cooled, 75g (or coconut oil or vegan butter)
1 cup carrot, grated (heaping cup), 80-85g
Directions:
Instructions
Preheat oven to 400 degrees F. Line a muffin tin with 10 silicone liners or paper liners. If using paper liners, spray the inside of them with nonstick cooking spray.
In a large bowl whisk together eggs, milk, apple cider vinegar, coconut sugar, molasses applesauce, until smooth and creamy. Add the baking powder, baking soda, salt and cinnamon, whisk until completely incorporated. Add wheat bran, whole wheat flour and protein powder and mix with a spatula until almost combined. Add your grated carrot and add-in’s if using, fold in then add your melted butter and fold through, don’t overmix.
Divide batter evenly into 10 muffin liners and bake for 15-20 minutes or until toothpick comes out clean or with just a few crumbs attached. Cool muffins for 5 minutes then remove and transfer to a wire rack to finish cooling. Muffins are best served warm with a little butter on top.
Nutrition (Approximate): 1 Muffin
Calories: 198 kcal | Protein: 9.5 g | Fat: 7.8 g | Carbohydrates: 19.5 g | Fiber: 5.4 g
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