These high-fiber breakfast muffins are full of superfood ingredients that are delicious and packed with protein! Plus, they are super easy to make and are so moist and delicious! They are the perfect grab-and-go breakfast to start your day or as a quick afternoon snack to keep you going until dinner time. Only 90 calories per muffin, over 10 grams of fiber and only about 2 grams of net carbs, these are the healthiest muffins around!
They are full of “superfoods” delicious ingredients that really pack a punch in the health department. The addition of oat fiber, coconut flour, chia seeds and egg whites helps you incorporate a lot of nutritionally dense foods in a little delicious muffin.
I mean let’s face it… fiber is not a sexy ingredient.
But I’ve helped it out and created seriously delicious, moist and a little chewy on top high fiber, low carb and protein-packed bundles of perfection
This recipe is based off my Oat Fibre Banana Muffins with a few tweaks to add some additional fiber, more protein and reduce the carbs by eliminating the banana.
Super healthy grab & go gluten-free breakfast
It took a couple of tries and a couple more tweaks and these delicious super easy gluten-free high fiber muffins were born.
I often double this recipe because they are perfect for Mr. Grumbles and I to eat for breakfast, lunch or as a snack! Plus, since they stay fresh for a VERY long time, you can make a big batch.
High Fiber Ingredients:
Oat Fiber - Oat fiber is an insoluble fiber made from grinding the oat hull, which is the shell that surrounds the oat kernel. Since it is purely derived from the oat husk, oat fiber actually is 100% fiber so, from a net carb standpoint, oat fiber does not contain any net carbs. Oat fiber doesn’t have a lot to offer in the way of nutrients, as it’s pretty much non-digestible. In this recipe, you will be adding 52 grams of fiber just by using oat fiber!
Chia Seeds - Chia seeds are rich in Omega-3s, antioxidants, protein, and fiber making them a wonderful and nutrient-dense addition to salads, smoothies, baked goods, and so many more tasty dishes! They are also a zero net carb food as the only carbs in chia seeds come from fiber.
Coconut Flour - Coconut flour is packed with fiber. A ¼-cup (30-gram) serving provides 10 grams of fiber which is 10 times more than the same quantity of all-purpose flour.
So, if you add all the fiber in this recipe together, the entire muffin recipe contains over 78 grams of pure fiber.
Pea Protein Powder
I have made these muffins with and without pea protein powder and both versions are great. However, I slightly prefer the addition of pea protein powder from a texture standpoint.
The type of pea protein powder that I absolutely love is Orgain Vanilla Pea Protein powder. Here in the US, you can buy it at almost any grocery store (including Walmart) as well as the big discount stores like Costco and Sam's Club. If you don't have any of those stores near you, you can also buy it on Amazon.
If you don't have any pea protein powder, you can probably substitute it with Casein powder. I do not suggest using Whey as the muffins will end up slightly rubbery.
If you don't want to use any type of protein powder, replace the pea protein powder with almond flour instead in equal amounts. Also, you could probably replace it with 2 tablespoons of additional coconut flour instead.
WHERE DO YOU BUY OAT FIBRE?
I buy my oat fiber from Vitacost and the brand I use is NuNaturals. It runs $4.79/lb and a little goes a long way so it lasts quite a long time.
As you can see in this post, I am spelling "fiber" as well as "fibre". Fibre is the same word as fiber. The only difference between them is their spelling. Fiber is preferred in American spelling; fibre is the preferred spelling in British English. Since I have dual citizenship, I decided to pay tribute to both my nationalities!
HOW TO CALCULATE THE NUTRITIONAL VALUE FOR FIBRE
Calculating the nutritional value of fibre depends on where you live.
Why do you ask?
The difference lies in which country you reside. I can only speak for Canada vs. the U.S.A, but Canadians do not remove the calories that come from fiber.
In the states, they take the total number of carbohydrates and subtract the number of fibre grams to get the "net" carb count and then multiply this by 4 to get the calories in a product. Therefore, the same product you buy in Canada may have a different calorie count than that in the USA.
Since I am currently living in the States and using American products and American nutritional calculators, I subtracted the fiber from the total carbs to get the net carbs.
Making High Fiber Low Carb Breakfast MUFFINS
This recipe couldn't be any easier.
- Add all the dry ingredients in a large bowl, then add all the wet ingredients
- Stir until all the ingredients are combined and then divide the mixture into each muffin well
With very little effort, these muffins turn out perfectly moist and have the most beautiful dome shape!
As for the number of muffins this recipe makes, that depends on the size of your muffins. I use a silicon muffin tin and only use cooking spray without muffin liners, fill the batter almost to the top and I get about 9 muffins. If you use muffin liners, you will most likely get 12 muffins as they hold less batter.
As for baking, if you make only 9 large muffins, it will take about 25 minutes to bake the muffins. For smaller muffins, check the muffins at the 20 minute mark.
WHAT IF I CAN'T FIND OAT FIBRE
I buy my oat fibre from Vitacost as they always seem to have the best prices. Amazon or your local health food store would also probably carry it.
However, if you still can't find any oat fibre, you could probably replace the oat fibre with almond flour.
Muffin Flavour Options
For this recipe, I used cinnamon with almond and vanilla extracts. You can add some ginger (freshly grated or dried), nutmeg or all spice instead of the cinnamon if you want. Try pumpkin pie spice or apple pie spice for a nice fall-flavour twist!
As for extracts, any type of flavouring extract can be used. I would only start with about ⅛-1/4 teaspoon of extract and then taste the mixture before adding any additional extracts. Extracts can be pretty "potent" when it comes to the flavour department so be careful when you add extracts to any recipe.
You can also add sugar-free chocolate chips or diced-up berries for a twist to this recipe. You could also dice some pecans or walnuts for an even better nutritional content.
Seriously, the sky is the limit on what you can add to this simple muffin mix!
If you decide to add additional ingredients, there are 2 things that I suggest. First, allow the muffin mix to sit for about 5-10 minutes before adding the additional ingredients. This allows some of the fiber from the coconut flour and chia seeds to absorb some moisture and helps to thicken the batter. Also, I suggest pouring the batter into the muffin wells and then adding the additional ingredients to the top and carefully swirling them into the batter using either a bamboo skewer or a stir stick. Since the batter is very liquid, using both of these 2 techniques ensures that they don't all end up on the bottom of the muffin.
Storing High Fiber Muffins
These muffins will stay fresh in an airtight container on the counter or you can keep them longer in the fridge.
These muffins also freeze REALLY WELL. Store them in a container or individually wrap them so you can just grab one and know that by lunch, they will have defrosted and will be ready to eat. They can also be microwaved directly from frozen - they should only take about 15-30 seconds depending on the power level of your microwave.
If you like this keto muffin recipe, you may also enjoy:
- Keto Cranberry Pistachio Muffins
- Easy Keto Chocolate Cherry-Stuffed Muffins - Low Carb and Gluten-free
- Keto Zucchini Cream Cheese-Stuffed Muffins
- Keto Blackberry Lemon Muffins
- Gluten-Free Banana Foster Muffins
- Nutella Swirl Breakfast Muffins
- White Chocolate Strawberry Cheesecake Muffins
- Easy Gluten-Free Chocolate Chip Banana Muffins
- Easy Apple Cheesecake Muffins
- ½ cup oat fibre
- ½ cup chia seeds
- ¼ cup coconut flour
- ¼ cup vanilla pea protein powder
- ¼ cup sugar-free maple syrup
- ½ cup brown sugar substitute
- 1 tsp baking soda
- ¼ tsp salt
- 1 tsp cinnamon
- 1 ¼ cup egg whites
- 4 oz sour cream
- 2 tsp vanilla extract
- ¼ tsp almond extract (optional)
- Preheat the oven to 350 degrees F. Spray or line 9 or 12 muffin wells and set the pan to the side.
- In a large bowl, whisk to gether all the ingredients until everything has been incoporated. Divide the mixture evenly between the muffin pan. OPTIONAL - sprinkle any additional ingredients such as nuts or chocolate chips over the top and carefully stir them into each muffin using a bamboo skewer or stir stick.
- Bake for 20-25 minutes or until the tops of the muffins have set.
- you can replace the pea protein powder with either an additional 2 tablespoon of coconut flour or ¼ cup of almond flour. Add an additional 1 tablespoon of sweetener as well.
- you can replace the sour cream with any type of icelandic yogurt or any dairy-free yogurt
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Breakfast, Snack
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
- Serving Size: 1 muffin
- Calories: 85
- Sugar: 0.8
- Fat: 4.3
- Carbohydrates: 12.6
- Fiber: 10.2
- Protein: 5.4
Keywords: fiber, keto, low carb, gluten-free, healthy, low calorie, high protein, easy recipe