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Apple Pumpkin Bran Muffins

These muffins are the bomb. Seriously. If you like apple, like pumpkin, and like having something baked for breakfast these muffins are a dieter’s best friend. I really thought I wouldn’t be allowed baked goods on a diet. I suppose it was so many years of Atkin’s style protein based diets that made me secretly view carbs as evil. But I think I have a more sophisticated understanding of it now.

There are some muffins recipes in The alli Diet Plan book that I’ve been enjoying (more will be posted in the near future). After the pumpkin flax bread from last week I found myself staring at half used container of canned pumpkin every time I opened the fridge. I didn’t want to make the same thing again so soon so I started brainstorming on how to use it in a new way. So I went back to look at what made those muffin recipes so healthy.

The bottom line seems to be that it’s the combination of the carbs and fat that do you in. Did you know that a Sara Lee Banana Nut Muffin has 440 calories and 13 grams of fat?! But, just by seriously limiting the fat (which also reduces the calories) the carbs aren’t so bad for my diet. One of these apple pumpkin muffins has 133 calories and 2 grams of fat. I pull two out of the freezer in the morning and throw them in my bag. After I’ve dropped the kids at school I can eat breakfast while I drive to work and not have to worry about it killing my calorie and fat budget for the day.

Best of all, the are delicious. The pumpkin is subtle and doesn’t overwhelm the apple. The shredded apple gives the muffins a hearty texture. The spices give it a hint of complexity that makes them feel like the perfect autumnal treat. With a little no sugar added orange marmalade on them I’m pretty much in heaven. Oh, and the six year old loves them too. In fact, she told me they were the best things I’ve ever made. Of course, she got a pat of butter on hers! (May her lithe little body never worry have to worry about any of this!)


Apple Pumkin Bran Muffins


  • 1 1/2 cups AP flour
  • 1/2 teaspoon salt
  • 1 tablespoon baking powder
  • 1 cup wheat bran
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp ginger
  • 1 egg
  • 1 tbsp canola oil
  • 1/2 cup canned pumpkin (unsweetened)
  • 1/2 cup milk 1%
  • 1/2 cup maple syrup
  • 1 cup shredded apple


  • Preheat the oven to 375 degrees.
  • Whisk together the dry ingredients together in a bowl.
  • Stir together with a fork all the wet ingredients except for the shredded apple.
  • Pour the wet ingredients into the dry ingredients and stir until everything is moistened.
  • Stir in the shredded apple.
  • Line a 12 muffin muffin-tin with paper liners and distribute the batter into the liners.
  • Bake for 15 minutes or until an inserted toothpick comes out clean.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Calories: 133

Fat: 2

Protein: 1.7