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.
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.
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.
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-Substitutes 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.
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.
Favorite Keto Hack To Stay On Track!
Arming yourself with keto recipes is certainly key in doing this diet long enough to see the many benefits. But even with the best low-carb ketogenic recipes sometimes additional help is needed.
This is when we also encourage you to have the right supplements to help you get and stay in ketosis. Because when you have the right tools the keto diet becomes easier.
Perhaps you’ve struggled to get into ketosis consistently on your low-carb keto diet, or you’ve hit a plateau that doesn’t seem to budge, consider using Perfect KETO’s bundle to assist you.
It’s a great way to see the benefits sooner rather than later.
You’ll learn how to elevate your ketones naturally enter into ketosis more quickly. Being at a deeper level of ketosis will help reduce your appetite, carb cravings, and give you lasting energy. These are the things you want to see happen as they make this diet sustainable and it’s why we recommend them.
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- 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.
- 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