High prebiotic diet recipe: Bran, Lupin and Amaranth Muffins

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This recipe makes ~12 large 90g muffins.


  • ½ cup (60g) lupin flour
  • ½ cup (80g) amaranth flour
  • 3tsp (10g) baking powder
  • 1 pinch salt
  • 2 cups (130g) natural unprocessed bran - wheat, barley or oat
  • 2 beaten eggs
  • 180-200ml low fat milk
  • 2 tbsp (55g) canola oil
  • 1/3 cup (90g) sugar
  • 2 tsp (6g) cinnamon powder
  • ½ cup (110g) unsalted cashews (roughly chopped)
  • ½ cup cranberries – dried (other dried fruits can be substituted e.g. currants, sultanas, figs) 


  • Preheat oven to 170C
  • Stir sifted flour and baking powder with bran, cinnamon and sugar in a large bowl
  • Add fruit and nuts, and mix
  • Add canola oil
  • Whisk eggs with milk and thoroughly mix with all the ingredients. Mixture should not be too firm or runny, so don't add all the liquid at once.
  • Spray muffin tray indents then patty pans with canola oil
  • ¾ fill patty pans in a muffin tray
  • Bake for about 20 minutes or until an inserted bamboo skewer come out cleanly
  • Cool on a wire rack


  • These freeze well if wrapped tightly with plastic wrap
  • To reheat, microwave on high for ~1 ½ minutes (time will vary)