Keto High Fiber Breakfast Muffins

This recipe for Keto high fiber muffins is a delicious way to add fiber while doing a Keto Diet.

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 on 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.

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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.

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.

This recipe for Keto high fiber muffins is a delicious way to add fiber while doing a Keto Diet.

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

keto high fiber 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. Which 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? 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.

Keeping your gut happy by adding enough fiber just makes sense.

Sound Fiber Advice

Not all the advice on fiber is sound. Frankly, I think some information can even prove to be disastrous for 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.

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 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.

Tag Us

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.

Also, check out our Amazon Store for our recommendations. You might be surprised by how many great keto options are at your disposal.

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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. 

Perfect Keto has offered our readers a 15%  discount on their products. Simply use this link for all qualifying products and the code FITTOSERVE at checkout. 

low carb high fiber breakfast muffins

Keto High Fiber Breakfast Muffins

Yield: 16
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

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.



  • 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 


  1. Preheat oven to 350 degrees.
  2. Line with cupcake liners two-12 capacity muffin tins.
  3. Make the topping by lightly toasting walnuts, almonds, pumpkin seeds, and coconut flakes on dry non-stick skillet pan using medium heat. Being sure to mix while toasting. Set aside. To this mixture add the chia seeds.
  4. In a large bowl combine well the golden flax meal, almond flour, sugar-substitute, cinnamon powder, baking powder, sea salt, and set aside.
  5. Using an electric mixer beat the eggs, vanilla, water, melted butter or coconut oil until well combined.
  6. To the wet ingredients add all the dry ingredients. Using an electric mixer stir the batter until it is thick and well combined.
  7. Pour evenly into the prepared muffin tins.
  8. Sprinkle the tops of the muffins with the topping.
  9. Bake at 350 F for 25-30 minutes until lightly brown around the edges and an inserted toothpick comes out clean.
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

Did you make this recipe?

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  1. Yvette Gallinar

    As always, this looks delicious!

  2. Just wondering.. when do you add the melted butter or oil when preparing the High Fiber Breakfast Muffins?

    • Hi Sharon, Thanks for taking the time to point out that I neglected to mention when to add the melted butter/coconut oil. It should be mixed in at the same time you add the eggs. I updated the post to reflect this. Thanks again.

  3. any thoughts about adding some shredded carrot to this as to try a carrot cupcake? even thought about cream cheese icing. I was afraid the batter was loose, but it has a great texture! Would like to do more with your recipe……..thank you

  4. Approximately how much batter goes into each muffin tins of?

  5. Can you freeze these muffins once made?

  6. In the list of ingredients, there is no coconut listed except for in the topping. I see no coconut added with the flaxseed and almond flour. However the instructions say to add the coconut flakes with the flaxseed. Should there be coconut flakes with the batter as well as mixed into the toppings?

    • Hi Leslie, I updated the recipe to reflect that the coconut flakes are for the topping. Thanks for making me aware.

      • Hello! I have been making these muffins using your recipe for a few months now and we absolutely LOVE them. I noticed today you changed the recipe (no more flaxseed, and you no longer put the nut/coconut mix into the batter). I’m curious, why did you change it?

      • Hi Amy, that recipe was made years ago and from time to time I will update a recipe if I feel it needs a little tweaking. Getting feedback when a recipe is loved is vital otherwise I have no idea why it’s not as popular as others and so updating is my way to ensure I am always sharing the highest quality.

  7. I have a couple of questions, but first, this recipe looks absolutely wonderful! I’m a “conventional” baker as a business, but have personally started a KETO diet, so am all in for making this recipe 😀 so my questions:
    1. May I substitute Coconut flour or even a second cup of Almond flour for the Flax?
    2. On the topping, may I substitute Millet seed for the Chia?

    I know that I really dislike people who take a recipe, alter it and then comment on it without ever trying the recipe as written, but I don’t have some of these ingredients and won’t be able to get them any time soon and I really want to try this NOW lol

    also, just a note, one of the comments asked if she could switch up the topping and leave out the nuts because of a nut allergy …. ummm if she has a nut allergy wouldn’t she have a bigger issue with the cup of Almond flour in the muffin itself? Forget the nuts in the topping, but the muffin main ingredient is a nut flour … or did I miss something??

    • Hi Kelly, keto baking has a steep learning curve even if you are an experienced baker. The flours substitutes behave differently. With being said you could try subbing the flax for another cup of almond flour but BOT coconut flour. You are correct in assuming that almond flour is a nut flour. I am going to recommend that you visit my post on keto baking since it answers a lot of your questions. keto baking

  8. I completely understand….for the record I prefer the previous recipe to the updated recipe:)

  9. I must still have the old recipe with flax seed. In the oven now. Will let you know how they turn out! A question though. I have a package of Bob’s Red Mill Hazelnut flour in my freezer. Since it is a nut flour, might I substitute half the almond flour with hazelnut flour?

  10. Jillian Smith

    Hello, I have one quick question. I see that chai seeds are listed in the topping section of the ingredients but noted in steps for combining with the flour, flax, baking powder Etc – is the measurement for the actual muffins 2 tablespoons of chai seed and we skip them in the topping? Thank you

  11. I I am a novice at the keto diet and have not used chia seeds before should they be toasted with the rest of the chopping

  12. How can I find your updated recipe? Also, is there a reason why I couldn’t add the seeds and nuts right into the muffin batter?

  13. Could you use stevia for the sweetener?

  14. Hi, I came across your recipe looking for high fiber breakfast muffin. I suffer from high cholesterol, and this is not from a poor eating habit, it is genetic as both my father and his mother (as well as others in that genealogical branch), so we’re trying some dietary changes first. I am also not following a keto diet and only know the broad strokes of how to follow one. Now that the context is out of the way, I have some questions about your recipe, as it intrigues and frankly looks delicious.
    – why 5 eggs? Seems like a lot
    – 1 cup sugar substitute seems like a lot of sugar. We normally use natural sugars such as pureed dates, apple sauce, or we use maple syrup, and last resort brown sugar (cassonade). What would be an equivalent amount with that in mind. Adding this would require a change in the liquids.
    Thank you

    • Hi Erik, The need for 5 eggs is essential for the texture since it uses almond and golden flax meal that does not behave like wheat flour. You can certainly reduce sugar substitute by half and I would recommend the brown sugar. I can’t vouch for the pureed dates, or apple sauce since I have not attempted to use these. Maple syrup may also work, say 1/4 cup and use only 4 eggs. Hope this helps. I also recommend you read the book Cholesterol Clarity, by Dr. Jason Fung it may really shed some light on how the keto diet may be beneficial.

  15. I see there is 2 1/2 tsp cinnamon and also 1 tsp cinnamon. Do they both go into the dry mix? Thanks.

  16. Hi, can i use chia seeds instead of flax meal? If yes then how much? Also is it possible to make it without any eggs?

  17. This was the second recipe I made and an awesome success! Ty

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