One of my fondest memories is of when Matthew and I lived in San Francisco and one morning he walked 45 minutes to my favorite muffin shop and bought me one for when I woke up. Not only did he walk all that way, but he bought my favorite kind, a bran muffin. This High Fiber Muffins recipe is my keto remake of bran muffins, and they hit the spot! Not only will you be getting your fiber fill for that day, but now you can associate them with the love that grew between Matthew and I.
High Fiber Breakfast Muffins
When it comes to breakfast I’ll pretty much eat anything. Put a bowl of soup or a bowl of keto oatmeal in front of me and I’ll eat it happily! That was until I created these muffins! Now, my go to breakfast isn’t even bacon egg cups anymore. I’d much rather grab a couple high fiber muffins, which taste heavenly, especially when warmed with some butter. Not only are these high in fiber, but they supersede all breakfasts for me due to their high fat content! Fiber is proven to decrease hunger so why not eat as much as you can!
Recipe for High Fiber Muffins
The secret ingredient in this recipe is Oat Fiber and we really don’t want to keep it secret any longer! It’s our new favorite keto baking ingredient. What makes it so great? It’s a zero calorie additive because of the high fiber count, it gives off an oat flavor without having to use actual oats, and it creates a moist, hearty baked good. We’ve used it in breads and cookies also and it never ceases to amaze us. We kid you not, this is an ingredient to have in your pantry, especially if you love baking!
High Fiber Muffins
These muffins are also great for meal prepping which is something Matthew and I implement often. It makes having to take meals to work so much easier and allows me to be more productive instead of thinking about food all day. If you’re into meal prepping or are thinking about starting you should also definitely give our chili with bacon and easy gluten free popcorn chicken a try! Although they aren’t high in fiber, need not worry because our High Fiber Muffins got you covered.
Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – High Fiber Muffins”
High Fiber Muffins
Ingredients:
- 1 cup flax seed meal
- 1 cup oat fiber
- 8 tbsp Heavy Whipping Cream
- 4 large eggs
- 4 tbsp Butter
- 4 tbsp erythritol
- 1 tsp Baking powder
- 1/2 tsp Baking Soda
- 2 tsp ground cinnamon
- 1/2 tsp vanilla extract
- 1/4 tsp Pink Himalayan Salt
Instructions:
- Combine dry ingredients and set aside.
- In another bowl melt butter and add erythritol. Combine well.
- Add eggs, heavy whipping cream and vanilla and combine.
- Add dry ingredients to wet mixture and combine well. Dough will be thick and sticky in consistency.
- Grease muffin tin or place cupcake papers into muffin tin and distribute the mixture evenly among 12 muffins.
- Bake at 350 for 15 minutes. Use toothpick to test once done. Serve warm with butter and enjoy!
This is a great recipe! Just wanted to check if you count the net carbs in heavy whipping cream and the eggs? I can not figure out how you are only getting 0.6 net carbs, thanks!
Because of the high fiber count!
That didn’t answer my question. I know you subtract fiber from carb count. I’m asking if you included the carb count in HWC and the eggs, thanks.
Hey Krista, I was responding to you saying you couldn’t figure out where the .6 net carb count came from. Yes, all nutritional information for each ingredient (including HWC and eggs) is calculated in the macros.
I just found this recipe and as with most of the commenters, I didn’t have oat fiber in my pantry. I did have some Acacia Senegal Tummy fiber I found on amazon (apparently good for ibs?) and a nut flour blend mix. So in place of the oat fiber I did 1/2 cup of each. I also had a can of pumpkin already opened that I needed to use, so I did 4 tablespoons pumpkin purée in place of 4 of the tablespoons of heavy cream. A couple dashes of stevia and Whoa! These were the best pumpkin muffins!! I had to shoo my children away from eating more than one! When I put all the ingredients into Carb Manager, it gives me 1.4 g net carbs (11.6 total-8.2 fiber). Love your recipes!
Oat fiber is one of my fave ingredients too. I am trying to find how many grams in 1/2 Cup and have different answers. How much would you guys say 1/2 cup weighs? Also how many grams is 1 cup of vital wheat gluten? Great work! Thanks!
You can convert to metric measurements under the ingredient list by clicking on metric. That converts it to 120g of oat fiber in 1 cup, so 60g might be your best bet for half a cup! Not sure about the vital wheat gluten.
I just want to double check on the size of the pan… these are mini muffins is that correct ??
I’m making these today , they sound and look so good. thanks
I need a sub for the oat flour. Will coconut flour work? Or maybe 1/2 cup coconut, and 1/2 cup almond?
Delicious recipe. Im making them every week since I tried them.
I tried making these twice. The first time the dry ingredients completely absorbed all the wet ones and I had to bin it. The second time I used 40g less of the dry ingredients and it turned out the same. I have no idea what went wrong, it just lost all moisture. Any ideas?
Ate ONE to try & threw out the remainder. Too dry & dense! Go figure????? 🙁
I’m with Nicola …….
I love your recipes. I was wondering if I could substitute monk fruit for the erythirol? If i did that, would i need to add anything as a thickener to the recipe?
Thank you for your help.
Hi Robin – you can find a conversion chart here that might help! Low Carb Sweeteners Conversion Chart
I try to follow a Low Carb/Healthy Fat based diet, and am trying to gradually phase out sugary things. These muffins have been a great help! I am new to low carb baking and can’t quite get on the sugar-replacement train yet. My favorite modification with these muffins has been to replace the erythritol with molasses and add fresh blueberries. This obviously bumps the carbs up a little, but by my calculations it’s still easily <5g per muffin, and it results in a beautiful dark color. Thanks for the inspiration and I look forward to trying out more of your recipes!