These keto high-fiber breakfast muffins are full of flavor and high in 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 keto diet can seem a bit challenging, but it does not have to be the case. You can easily increase your fiber intake while doing the keto 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 back 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!
If you are looking for more keto-friendly high-fiber recipes you might also want to check out my recipe for Keto High Fiber Bread and my Keto High Fiber Crackers.
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 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 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 keto high-fiber muffins are both 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 come 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 high-fiber muffin that was both effective and delicious.
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? 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 just makes sense.
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.
This 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.
Constipation A Common Issue With The Keto Diet
Constipation can be a common problem on the keto diet, this is especially true in 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 with a regular exercise routine and eating more fiber-rich keto foods, We’ve made this easier for you by creating gluten-free high-fiber muffins that are also high in flavor.
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 is 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 a diabetic. What’s more, because your sugar levels are on an even keel, it may keep your hunger hormones also 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 pre-biotic, which means fiber actually helps to feed the beneficial bacteria in our gut.
Now that I laid a little groundwork as to why fiber is important to our health let’s get into the fun part, my low-carb high-fiber muffin recipe.
Our keto high-fiber 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 to let us know your thoughts.
Best Sugar-Substitute Options For These High Fiber Muffins
As far as choosing your sweetener, my top choice is a monk fruit/erythritol blend. My personal favorite is Lakanto’s brand. But you can also use Swerve an erythritol sugar substitute.
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.
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.
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!
In case you don’t know, we have authored two books for you, Essential Keto Bread and Essential Keto Desserts, both inspired by your requests over the years. 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 the course 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 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!
Access hundreds of recipes that are all sugar-free, gluten-free, and keto-friendly.
Enjoy early access to recipes before they go live on the website. Plus, 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.
Keto High Fiber Breakfast Muffins
Looking for a delicious way to include more fiber into your breakfast? These keto high fiber muffins make a tasty treat and are low in carbs yet high in fiber.
- 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 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
Monday 16th of January 2023
I make these, I just mix the seeds and nuts into the batter. They are delicious!
Tuesday 17th of January 2023
Hi Cindy, Such a great idea! Glad you found an even easier way to make this recipe. Thanks for sharing.
Saturday 6th of August 2022
Can we use regular flaxseed instead of the golden? I have to order that as it isn’t carried around here.
Monday 8th of August 2022
Hi Mary, regular flaxseed is much gummier than golden flaxseed and will not produce the same quality. I would recommend making this recipe once you are able to find the golden flax. Amazon may be an option for you.
Friday 15th of July 2022
Try using olive oil instead of coconut, healthier and it works. I add a few teaspoons of psillium powder to it (metamucil). It ups the fibre content a lot, and you can't tell its there. I also add some raisins and use 50% flax & 50% oatbran.
Monday 18th of July 2022
Glad it was easy to customize for you Paul.
Thursday 28th of April 2022
One cup of sweetener seems like a lot…what brand did you use?
Saturday 30th of April 2022
Hi Wendy, it's a popular recipe here but rest assured you can reduce the sweetener as low as 1/4 cup if that's what you prefer. Personally, my favorite is Lankanto Monk Fruit sweetener.
Sunday 6th of March 2022
Hello Hilda. These are a real winner and will be saving them to my favourites. I too experienced the batter to be quite liquid when I mixed everything together and I was worried I had doubled something up. I hadn’t, but I didn’t want to risk them not turning out, so I added 1/3 cup coconut flour and 1/3 cup shredded unsweetened coconut to the batter. I was very pleased with the texture and taste.