These keto high-fiber breakfast muffins are full of flavor and fiber. They make the perfect on-the-go, low-carb breakfast. Who says that adding fiber to a keto diet can’t be delicious?
Adding fiber to a low-carb diet can seem a bit challenging, but that does not have to be the case. You can easily increase your fiber intake while doing a ketogenic diet with these low-carb high-fiber breakfast muffins.
Enjoy a delicious treat, increase your fiber intake, and reap the benefits.
I may have been the only girl who loved her bran muffins in the 1980s. But back then, adding fiber to our diet was really encouraged.
Probably because of the emerging science that pointed to the benefits of a high-fiber diet. So, I embraced this trend and consumed lots of bran muffins.
I want you to think of this recipe as keto bran muffins, except that these are way tastier and sugar-free!
In fact, we have a whole collection of keto high-fiber recipes that you should check out!
And….keto muffin recipes!
Keto High Fiber Breakfast Muffins
Looking back, I suspect I liked those bran muffins because they were quite sweet. Those bran muffins were probably loaded with sugar to cover the cardboard taste of bran.
Yet, I dutifully added bran to my diet, not realizing how much sugar I was consuming in the process. 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 so much since then.
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 high-fiber muffins are gluten-free, high in fiber, and delicious.
Yup, you can now have low-carb “bran” muffins without the worry of gluten or too many carbs.
High In Fiber, Low In Carbs Muffins
These days, you couldn’t pay me to eat a bran muffin. I’ve learned that my body just does not do well with any form of gluten. So, I avoid it at all costs.
Just because I no longer eat a diet that includes grains doesn’t mean I don’t need fiber in my diet. It just needs to be both low in carbs and grain-free.
The idea of a muffin that is high in fiber for breakfast still appealed to me. This is why I wanted a keto-friendly, high-fiber muffin that was both effective and delicious.
Keto High Fiber Muffins Ingredients
- Golden flax meal
- Finely milled almond flour, measured and sifted
- Eggs, room temperature
- Melted unsalted butter cooled or coconut oil
- Granulated sugar-substitute
- Vanilla extract
- Ground cinnamon
- Baking powder
- Sea salt
- Chopped walnuts
- Slivered almonds
- Shelled pumpkin seeds
- Unsweetened coconut flakes
- Granulated sugar-substitute
- Chia seeds
Low Carb Does Not Mean Zero Carbs
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? This 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.
Keeping your gut happy by adding enough fiber makes sense.
Keep Your Gut Healthy With Fiber
Today, many researchers believe that supporting intestinal health and restoring the gut barrier will be one of the most important goals of medicine in the 21st century.
I hope this sheds some light on why you want to ensure your gut is healthy and find ways to add more low-carb, high-fiber foods to your diet.
Fiber can be tricky on a low-carb keto plan because many foods high in fiber can also be high in carbs. However, this does not mean we should not include fiber in our diet.
We can include plenty of healthy, high-fiber foods in our diet by consuming leafy green vegetables, nuts, seeds, and small amounts of berries.
This is why an option like my recipe for low-carb high-fiber breakfast muffins works so well.
Constipation: A Common Issue With The Keto Diet
Constipation can be a common problem on the keto diet; this is especially true at the beginning when you are just starting the diet and your gut biome is getting accustomed to this way of eating.
The problem, however, is that it can be hard to find something that works since most of the products on the market are full of sugar and carbohydrates, which makes things worse.
A keto diet high-fiber muffin recipe with low carbs and gluten-free ingredients is a great way to help you fight constipation naturally without kicking you out of ketosis or affecting your waistline.
Sticking to a regular exercise routine and eating more fiber-rich keto foods is the key.
Benefits of Soluble and Insoluble Fiber
Fiber comes in two forms: soluble and insoluble, with our bodies needing adequate amounts of both.
- Soluble fiber can keep our hearts healthy because it passes through the digestive tract, attracting cholesterol. For people with high cholesterol, this can prove to be very beneficial.
- 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 diabetic. Moreover, because your sugar levels are on an even keel, it may also keep your hunger hormones under control.
- Because soluble fiber absorbs water as it passes through the digestive tract, it can help prevent diarrhea and constipation.
- Insoluble fiber may aid in weight loss because it may increase satiety.
- 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.
- Fiber is also considered a prebiotic, meaning it helps feed the beneficial bacteria in our gut.
Now that I have laid a little groundwork as to why fiber is important, let’s get into the recipe.
You’ll be happy to know that these high-fiber keto 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.
Best Sugar-Substitute Options For These High-Fiber Muffins
You could also use the stevia and erythritol-based brand Pyure for most of my baked goods. However, if using Pyure you will want to use half the amount called for in this recipe since it’s a much sweeter choice.
Lastly, if you can’t easily find a more natural sugar substitute, you can also use Splenda for baking or a generic brand of the same. It will work with great success.
I know not everyone would agree with me here, and I respect that, but in my book, it’s still better than regular sugar.
I sure hope you will give this recipe a try. Why not make enjoying a high-fiver keto breakfast part of your weekly meal plan?
Also, check out our Amazon Store for our recommendations. You might be surprised by how many great keto options are at your disposal.
Grab Our Books!
It’s my prayer these keto cookbooks will help make keto a delicious breeze for you.
Join Our Jesus And Keto Movement
Looking for an online support system to help you stay on keto? As a family, we came to the keto diet, looking at it from a Christian perspective. As believers, we live our lives supported by God’s grace.
So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation.
When we followed the Holy Spirit’s prompting, we got on the path to real transformation.
Knowing firsthand the benefits of this decision, we have created a closed Christian group that is using the keto diet to transform their lives.
We invite you to join our Private Facebook Group and see if it’s not the key you have been missing.
Be sure to request our FREE Jesus and Keto E-Book (First 7 Days). We hope it blesses you.
Fittoservegroup Keto App
Looking for a fast way to access our keto recipes? We’ve got you covered. There’s an app for that. Yup, there’s a Fit To Serve Group App, and it’s going to make your keto diet a delicious breeze!
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Enjoy early access to recipes before they go live on the website. Plus, there are bonus recipes that are exclusive to the app. Make your own personal cookbooks that you can use to organize your favorite recipes.
Search recipes by title, ingredients, keywords, and categories, and of course, every recipe shows complete nutritional facts.
Get the Fit to Serve Group App for easy-to-follow keto recipes made with easy-to-source ingredients.
The app is loaded with hundreds of yummy recipes for breakfast, lunch, dinner, snacks, and even desserts!
Learn more by visiting our Fit To Serve Group App Page.
- 1 cup golden flax meal , regrind in clean dry coffee grinder
- 1 cup of finely milled almond flour, measured and sifted
- 5 large eggs, room temperature
- 1 cup of water
- 1/2 cup melted unsalted butter cooled or coconut oil
- 1 cup granulated sugar-substitute
- 2 teaspoons vanilla extract
- 2 teaspoons ground cinnamon
- 2 1/2 teaspoons baking powder
- ¼ sea salt
- ½ cup chopped walnuts
- ½ cup slivered almonds
- ½ cup of shelled pumpkin seeds
- 1/4 cup of unsweetened coconut flakes
- 2 tablespoons of sugar-substitute
- 2 tablespoons chia seeds
- Preheat oven to 350 degrees.
- Line with cupcake liners two-12 capacity muffin tins or grease well with butter or coconut oil.
- Make the topping by lightly toasting walnuts, almonds, pumpkin seeds, and coconut flakes on a dry non-stick skillet pan using medium heat. Being sure to mix while toasting. Set aside. To this mixture add the chia seeds.
- In a large bowl combine well the golden flax meal, almond flour, sugar substitute, cinnamon powder, baking powder, sea salt, and set aside.
- Using an electric mixer beat the eggs, vanilla, water, melted butter, or coconut oil until well combined.
- To the wet ingredients add all the dry ingredients. Using an electric mixer stir the batter until it is thick and well combined.
- Pour evenly into the prepared muffin tins.
- Sprinkle the tops of the muffins with the topping.
- Bake at 350 F for 25-30 minutes until lightly brown around the edges and an inserted toothpick comes out clean.
- Store leftovers in the refrigerator for up to 5 days or freeze for up to 3 weeks.
Nutrition Information:Yield: 16 Serving Size: 1
Amount Per Serving: Calories: 185Total Fat: 15.8gSaturated Fat: 5.2gCholesterol: 59mgSodium: 56mgCarbohydrates: 4.8gNet Carbohydrates: 1.9gFiber: 2.9gSugar: 0.4gProtein: 6.4g