These Oat Fiber Banana Muffins are probably the HEALTHIEST muffin recipe you will ever find. With only 46 calories per muffin, these low calorie muffins pack in just under 10 grams of fiber per muffin. With only 2 grams of net carbs, these healthy banana muffins are also sugar-free and low carb!
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!
Combine all the dry ingredients in a large bowl. Whisk the ingredients together to incorporate.
Add the wet ingredients to the bowl and whisk until everything is well-mixed. Divide the mixture evenly between 12 muffin wells and bake for 20-25 minutes or until fully baked.
Allow the sugar-free banana muffins to cool slightly before removing them from the muffin tray.
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.
Is oat fiber the same as oat flour?
No. Oat flour is a whole grain flour made from grinding oats (most commonly rolled oats) into finely ground flour. It's a flour that has become an increasingly popular gluten-free alternative to all-purpose flour. Oat fiber, on the other hand, is an ultra-fine powder milled from grinding just the oat hull.
What is the nutritional value of oat fiber?
Since oat fiber is 100% fiber that is not absorbed, oat fiber is a zero-calorie food. ¼ cup of oat fiber contains 18 grams of insoluble fiber.
What does oat fiber taste like?
Oat fiber does not really taste like anything. It is simply a very fine powder with almost zero taste.
Where can I buy oat fiber?
I buy my oat fiber online on Amazon or from Modern Mountain.
What are the BEST brands of Oat Fiber?
I have tried SEVERAL different brands of oat fiber. There are some brands that for whatever reason have a horrible taste. I have always been pleased with either Modern Mountain Oat Fiber or Anthony's Oat Fiber.
Does Oat Fiber help to lower cholesterol?
I can tell you that from my own personal experience, eating more oat fiber helped to bring my total cholesterol down by 100 points! If you have high cholesterol, adding oat fiber to your diet daily may be worth trying!
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:
- ¾ cup oat fiber
- ¼ cup almond flour
- ¼ cup whey protein powder (plain, vanilla or chocolate)
- ½ cup brown sugar substitute (I used Swerve)
- 1 tsp baking soda
- ¼ tsp salt
- 1 tbsp cinnamon
- 1 cup egg whites
- 1 egg
- ¼ cup almond milk
- 3 oz ripe banana, mashed (approximately 1 small)
- 1 tsp vanilla extract
- ⅛ tsp banana extract (optional)
- Preheat oven to 350 degrees F. Line or spray your muffin tin.
- In a large bowl, whisk together all your dry ingredients.
- Next, add wet ingredients and stir to combine. Pour mixture into each muffin well and place in the oven for 20 minutes. Check muffins and if the toothpick does not come out clean, add an additional 2-5 minutes.
- You can try and replace the oat fiber with whole wheat flour or using all almond flour.
- The nutritional value is for the muffin recipe using oat fiber.
- Net carbs for each muffin is only 2 as each muffin contains 9 grams of fiber!
- Feel free to add some chocolate chips and walnuts!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Whole30, Keto, Gluten Free, Dairy Free
- Diet: Gluten Free
- Serving Size: 1 muffin
- Calories: 46
- Sugar: 1
- Fat: 1
- Carbohydrates: 11
- Fiber: 9
- Protein: 4
Keywords: low carb, healthy, breakfast, muffin, low calorie, high fiber, gluten-free, easy, sugar-free