Omega-3 Bran Muffins


Ingredients (use vegan versions):

  • 1 1/2 cup unprocessed bran flakes
  • 6 tbsp flax meal
  • 2 tbsp olive oil (or almond oil)
  • 1 1/4 cup plain soymilk
  • 5 tbsp vegan maple syrup
  • 1 cup whole-wheat pastry flour
  • 1 tbsp baking powder


Mix oat bran, flax meal, oil, soymilk,
and vegan maple syrup. Let sit for a couple of
minutes, then sift in flour and baking
powder. Spoon into oiled or non-stick
muffin tin and bake at 400F for 15 minutes.

Note: My goal with this recipe was to
create a muffin that was high in fiber,
and had a good omega 3/6/9 ratio These
have an approximate ratio of 3:2:6,
respectively. I’ve included the
nutritional info below (which will only
vary by which brand of soymilk you use.
This nutritional info is based on using
wild oats brand, very similar to whole
foods “365” refrigerated soymilk.):

Nutritional Information:

114 kcal Calories

35 kcal Calories From Fat

4.6 g Fat, Total

0.4 g Fat, Saturated

1.7 g Fat, Polyunsaturated (1 g of which is ALA)

2 g Fat, Monounsaturated

0 g Cholesterol

13 mg Sodium

19 g Carbohydrate, Total

5.4 g Dietary Fiber

5 g sugars

8.5 g Protein

Serves: 12 (makes twelve muffins)

Preparation time: 30 min

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