Yummy Keto High Fiber Breakfast Muffins

low carb high fiber breakfast muffins

It’s a delicious recipe for keto high fiber breakfast muffins. Who says that adding fiber on keto diet can’t be yummy?

Has it been a bit of a mission to add fiber into your diet? Are you looking for a delicious way to increase fiber on your low carb keto diet? Well, my low carb keto high fiber breakfast muffins are the perfect way to increase fiber and reap the benefits.

I may have been the only girl who loved her bran muffins back in the 80’s. Fiber was really encouraged during that decade, probably because of the emerging science that pointed to the benefits of high fiber diet.

I embraced this trend and therefore consumed lots of bran muffins. It was just a matter of time before I created keto high fiber muffins.

ketogenic girl accelerated meal plan

Too Sweet Bran Muffins

Looking back, I suspect I liked those bran muffins because they were quite sweet. Those bran muffins were probably loaded with sugar in an attempt to cover the cardboard taste of bran.

Yet, I dutifully added bran to my diet not realizing how much sugar I was consuming.  In my mind, if it passed the “sweet” test, and had some healthy claim attached to it, I was all in.

Let’s just say this girl has learned soooo much since then. Grateful that I’ve learned a better way, like using a keto high fiber muffin instead.

Fast forward to today and I still believe in the benefits of fiber. However, these days it needs to be a low carb high fiber option if I am going to allow it into my diet.

That’s why these keto high fiber muffins are both gluten-free, high in fiber and delicious.

High In Fiber Low In Carbs

These days you couldn’t pay me to eat a bran muffin. Because I’ve learned that my body just does not do well with any form of grain. So I avoid grains at all cost.

Just because I no longer eat a diet what has grains, doesn’t mean I don’t need fiber in my diet. It just needs to come as a low carb high fiber option.

The idea of a muffin that is high in fiber for breakfast still appealed to me. Which is why I wanted a keto high fiber muffin that was both effective and delicious.

Recently, I began to study more about the benefits of fiber and how it can fit nicely into a low carb ketogenic diet. Unfortunately, there is an abundance of information and opinions out there when it comes to fiber and a low carb diet.

Not everyone understands including low carb high fiber makes sense in keto diet.

Low Carb Does Not Mean Zero Carbs

Personally, I am not a fan of the zero carb diets that advocate no dietary fiber. It’s pretty common knowledge that for our gut health we need fiber.

Do you know that 80 percent of your health stems from your gut? Which is why it’s often referred to as our second brain.

The past two decades have brought research pointing to the fact that gut health is critical to overall health, and that an unhealthy gut contributes to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression and chronic fatigue syndrome.

Sound Fiber Advice

Not all the advice on fiber is sound. Frankly, I think some information can even prove to be disastrous to our health. With so many conflicting voices I try to limit where I learn to only a handful of reliable sources.

A great place to learn more about low carb high fiber is on ketogeniccom. They have several great articles that point to the science of eating low carb high fiber.

Keep Your Gut Healthy With Fiber

Today, you have many researchers that believe that supporting intestinal health and restoring the gut barrier will be one of the most important goals of medicine in our 21st century.

I hope this sheds some light as to why you want to ensure your gut is healthy and that you find ways to add more low carb high fiber to your diet.

Where fiber can prove to be tricky in a low carb keto plan, is that many foods high in fiber can also be high in carbs. However, this does not mean we should not include any fiber in our diet.

Keto High Fiber Breakfast Muffins

 

Which is why an option like my low carb high fiber breakfast muffins works so well.

We can include plenty of healthy low carb high fiber into our diet by consuming leafy green vegetables, nuts, seeds and small amounts of berries.

Benefits of Soluble and Insoluble Fiber

Fiber comes in two forms soluble and insoluble, with our bodies needing adequate amounts of both.

  1. Soluble fiber can keep our hearts healthy because it passes through the digestive tract attracting cholesterol. For people with high cholesterol, this is can prove to be very beneficial.
  2. Soluble fiber may act as a tool to prevent spikes in blood glucose and insulin. It makes sense to include fiber in your diet, especially if you are a diabetic. What’s more because your sugar levels are on an even keel, it may keep your hunger hormones also under control.
  3. Because soluble fiber absorbs water as it passes through the digestive tract, it can help prevent diarrhea and constipation.
  4. Insoluble fiber may aid in weight loss because it may increase satiety.
  5. Insoluble fiber may help with our digestive health because it passes through the digestive tract into the colon where it can feed the gut microbiome.
  6. Fiber is also considered a pre-biotic, which means fiber actually helps to feed the beneficial bacteria in our gut.

Now that I laid a little ground work as to why fiber is important to our health, let’s get into the fun part, my low carb high fiber muffin recipe.

Our Low Carb High Fiber Breakfast Muffins are studded with plenty of nuts and seeds and therefore high in fiber and protein. It’s an easy and delicious way to add fiber to your diet. I hope you give it a try and let us know your thoughts.

If you are looking for more low carb keto-friendly high fiber recipes you might also enjoy the following recipes:

Low Carb High Fiber Breakfast Bread

Low Carb High Fiber Cheesy Crackers

My Favorite Keto Tip

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Learn more about how the science works by watching these short explainer videos 

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Feel free to email us your questions regarding Keto//OS. We would love to assist you.

Keto High Fiber Breakfast Muffins

Keto High Fiber Breakfast Muffins

Hilda Solares

Yields 16 cup cakes

10 minPrep Time

25 minCook Time

35 minTotal Time

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Ingredients

  • 1 cup golden flax meal
  • 1 cup of almond flour
  • 5 large eggs
  • 1 cup of water
  • 1/2 cup melted butter cooled or coconut oil
  • 1 cup sugar-substitute (I use Swerve)
  • 2 teaspoons vanilla extract
  • 2 teaspoons cinnamon
  • 3 teaspoon baking powder
  • ¼ sea salt
  • ½ cup walnuts
  • ½ cup slivered almonds
  • ½ cup of shelled pumpkin seeds
  • ½ cup of unsweetened coconut flakes
  • 2 tablespoons chia seeds
  • 2 tablespoons of flax seed
  • Topping:
  • ¾ cup of nut and seed mixture
  • 2 tablespoons of sugar-substitute
  • 1 teaspoon of cinnamon
  • Combine and add a 1 teaspoon to each muffin before baking.

Instructions

  1. Preheat oven to 325 F
  2. Lightly toast walnuts, almonds, pumpkin seeds, and coconut flakes. Place in a large mixing bowl. *Reserve ¾ cup for the muffin topping.
  3. To the toasted nuts, seeds and coconut flakes add flax meal, almond flour, sugar-substitute, cinnamon powder, baking powder, sea salt, chia seeds and flax seeds. Combine well until full incorporated.
  4. In a stand-up mixer beat the eggs, vanilla, and water.
  5. To the wet ingredients add all the dry ingredients in step 2. Stir for about 5 minutes in a stand-up mixer until batter is thick and well combined.
  6. Bake at 325 F for 20-25 minutes in a muffin lined cupcake pans
7.8.1.2
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https://www.fittoservegroup.com/2017/05/10/low-carb-high-fiber-breakfast-muffins/

Nutrition Facts
Serving Size 18
Servings Per Container 1 muffin

Amount Per Serving
Calories 181 Calories from Fat 142.2
% Daily Value*
Total Fat 15.8g 24%
Saturated Fat 5.2g 26%
Trans Fat 0g
Cholesterol 59mg 20%
Sodium 56mg 2%
Total Carbohydrate 4.8g 2%
Dietary Fiber 2.9g 12%
Sugars 0.4g
Protein 6.4g 13%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

I sure hope you will give this recipe a try. Once you do, make sure you remember to tag us on Instagram and Facebook. It’s what keeps this girl encouraged to keep sharing and perfecting her recipes.

Looking for the most affordable way to test your ketone levels? The Best Ketone Test has finally made this possible.

 

 

 

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Summary
Recipe Name
Low Carb High Fiber Breakfast Muffins
Author Name
Hilda Solares
Published On
Preparation Time
Cook Time
Total Time
keto meal plans

2 Comments

  1. Yvette Gallinar
    As always, this looks delicious!

     

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