Keto High Fiber Baking Mix - Nut-Free

This Keto High Fiber Baking Mix is a staple in my house! By quickly mixing a couple of high fiber ingredients together, you can have a pre-made nut-free high fiber baking mix ready for all your low carb and gluten-free muffins, cakes, brownies, bars and cookies!

this recipe

HEALTHY KETO Baking Mix

If you haven't yet read about how much adding additional fiber to my diet has helped several of my chronic health conditions, check out my SIBO, High Cholesterol and Constipation. In this post, I share my personal experience with all my ups and downs and how I finally regained control of my health!

Now, back to this recipe! This easy keto high fiber recipe is full of “superfoods” that really pack a punch in the health department.  The addition of oat fiber, coconut flour, chia seeds and flax meal helps you incorporate a lot of nutritionally dense foods in a single delicious nut-free keto recipe.

I mean let’s face it… when it comes to a keto diet, your fiber intake can sometimes be on the low side since the overal carbs in your diet are kept at a minimum.

But, this keto baking mix is a nut-free keto recipe that can be added to your keto diet without affecting ketosis. And, this high fiber recipe can turn pretty much be replaced in any keto recipe in a 1:1 ratio. Plus, since this keto high fiber baking mix contains flax and chia seeds, your baked goods end up super moist instead of crumbly.

This recipe is based on my Oat Fibre Banana Muffins as well as my High Fiber Breakfast Muffins with a few tweaks to add some additional fiber, and more protein.

High Fiber Ingredients

I have included the specific brand for each of the high fiber ingredients. You can either order them directly from the company's website or on other websites such as Amazon and Vitacost.

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 keto baking mix recipe, you will be adding 208 grams of fiber just by using oat fiber!

I use Modern Mountain 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. In a 1 cup serving, there is a total of 65 grams of fiber.

I use Bob Red Mill's Organic Chia seeds

Flax Meal – Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. A 1 cup serving of ground flaxseed contains 30 grams of polyunsaturated fatty acids (including the omega 3s) and 28 grams of dietary fiber. If you can only find flax seed and not flax meal, you can simply place the flax seed into a food processor and process until the flax seed turns into a powder.

I use Bob Red Mill's Organic Flax Meal

Coconut Flour – Coconut flour is packed with fiber. A 1 cup serving provides 20 grams of fiber which is 7 times more than the same quantity of all-purpose flour.

I use Bob Red Mill's Coconut Flour

So, if you add all the fiber in this recipe together, a single tablespoon of this high fiber mix contains almost 5 grams of fiber!

See recipe card for quantities

OTHER HEALTHY KETO INGREDIENTS

Pea Protein Powder– To complete this keto high fiber baking mix, you will need to add some protein powder. Since this keto baking mix is gluten-free as well as low in carbs, protein powder is added to replace the gluten protein molecule. Gluten is a protein naturally found in some grains including wheat, barley, and rye. It acts like a binder, holding food together.. Gluten is actually a protein molecule and not a carb.

However, since it can lead to inflammation in certain individuals, most people on a keto diet are also on a gluten-free diet. By adding protein powder, we are replacing the gluten protein with a gluten-free pea protein.

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 baking mix will result in almost "rubbery" baked goods.

If you don’t want to use any type of protein powder, replace the pea protein powder with almond flour or, for a nut-free keto recipe, replace it with sunflower seed flour instead in equal amounts.

Lastly, you may be able to replace the pea protein with 2 tablespoons of additional coconut flour instead. However, since coconut flour is very absorbent, you may need to add additional liquid to all your recipes when using this mix.

Instructions

Making this high fiber recipe mix is really easy!

Hint: You can double or triple this recipe so that you can easily whip up any type of keto high fiber baking mix. The general rule of thumb that I use when creating my own healthy keto recipes is that for every ½ cup of baking mix you will need 1 large egg. When replacing the almond flour in a keto recipe with this keto baking mix (this will also make any keto recipe nut-free!), you can substitute the almond flour with the exact amount of keto baking mix. Just be aware, that this keto baking mix contains vanilla pea protein so you may want to reduce some of the sweeteners when converting recipes.

FAQ

Is Oat fiber the same as Oat flour?

Oat fiber is not the same as oat flour. Oat fiber is the result of processing an oat's hul which is the outermost, indigestible seed-covering in which the groat is enclosed. Since it is 100% fiber, it is considered to be a zero calorie food since your body can not absorb it. Oat flour, on the other hand, is simply oats ground down into a powder and contains a high amount of carbohydrates.

Where can I buy oat fiber?

I use to 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. However, I have recently started using Modern Mountain Oat Fiber that I purchase on Amazon and I much prefer this brand.
Side Note – 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 should I store this baking mix?

This keto baking mix can be stored in an airtight container at room temperature for up to 2 months or in the fridge for up to 4 months. You can also store this in the freezer for up to a year.

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