Oat Fibre Banana Muffins - High Fiber, Low Calorie, Gluten-free and Sugar-free

These Oat Fiber Banana Muffins are probably the HEALTHIEST muffin recipe you will ever find. With only 51 calories per muffin, these low calorie muffins pack in just over 6 grams of fiber per muffin. With only 2 grams of net carbs, these healthy banana muffins are also sugar-free and low carb!

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Healthy Banana Muffins

Some of you might be wondering why I would be posting a recipe called "Banana Muffins".  Don't bananas have a lot of sugar?  Aren't they Banana Muffins high in carbs?  Aren't bananas considered to be the "devil" fruit in the low carb world?  These types of questions are the ones that make me cringe when it comes to "low carb living".  However, creating these Oat Fiber Banana Muffins removed my cringe immediately!

Am I being a hypocrite?  Absolutely not!  I do try to create healthy, low carb recipes because it is the way I live my life.  I have done enough research to recognize how bad regular sugar is for our system.  From cancer to obesity, sugar has been linked to almost all diseases.

Just like these Chewy Keto Peanut Butter Collagen Cookies, Keto Pumpkin Blondies as well as these Healthy Keto Blueberry Muffins, I can always find a way to increase the fiber in my keto diet while still indulging in low carb treats!

High Fiber Muffin Recipe for Keto Diets

With that being said, I try to create low carb recipes to help reduce my overall carb intake.  Eating low carb for my main meals, allows me to eat fruit and higher-carb vegetables such as carrots.  This way, my daily overall intake of sugar is on the lower side.

It really gets to me when people try to tell me that carrots, apples, berries and even bananas are "bad" for you.  Not only are they packed with nutrients but they also come directly from Mother Earth.  I don't think that Mother Earth would produce a "food" product (i.e.- I'm not talking about things like poison ivy!) that was intended to harm us.

Moderation is key to a healthy life so eating a banana here and there is not going to harm you. Instead, a banana (or even only eating half a banana) is filled with necessary vitamins like potassium, magnesium, and folate.

I decided that since there would be enough carbohydrates coming from the banana itself, I needed to find a flour that had minimal carbs so that the overall carbohydrate value would be on the lower side.

Sugar-Free Banana Muffin Ingredients

You don't need too many ingredients to make these oat fiber banana muffins:

• High Fiber Flour Mix - To make this high fiber muffin recipe, you will need oat fiber, almond flour, and whey protein powder. The protein powder helps to give the muffins a little rise. You can use plain, vanilla, or chocolate. My favourite brand of whey protein powder for baking is Naked Nutrition.
• Egg Whites and an Egg - The egg whites add some protein to these sugar-free banana muffins while the egg helps to keep these muffins nice and moist.
• Milk - I used unsweetened almond milk but any type of milk or non-dairy milk will work
• Banana - You will need one small, super-ripe banana for these healthy banana muffins. I like to add ⅛ teaspoon of banana extract to get some extra banana flavour without the extra sugar and carbs.
• Sweetener - I used Swerve Brown Sugar replacement but any sugar substitute should work. Remember that every keto sweetener has different levels of sweetness so you may need to increase or decrease the quantity of sweetener in the recipe.
• Baking Soda, Salt, Vanilla, and Cinnamon - All these ingredients come together to round out the flavour of these low calorie muffins

Instructions for Oat Fiber Banana Muffins

These low calorie muffins only take one bowl, a whisk, and 10 minutes of hands-on time before they are popped into the oven!

Allow the sugar-free banana muffins to cool slightly before removing them from the muffin tray.

Variations

These healthy banana muffins can be easily customized to suit your taste or your macros.

• Crunchy - add chopped walnuts or any other nut
• Sweet - add sugar-free chocolate chips
• Double Chocolate - add chocolate whey protein powder plus 1 tablespoon of unsweetened cocoa powder and fold in some sugar-free chocolate chips.

See this High Fiber Breakfast Muffins for a banana-free version.

More High Fiber Keto Recipes

Looking for other high fiber keto recipes like this? Try these:

More Keto Breakfast Recipes

These are more of my favourite keto breakfast recipes:

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