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!
Your recipes are awesome! I really want to try these high fiber muffins, however, can’t find Oat Fiber. Can one substitute ground psyllium husk powder (flour) for it? Thanks K you!☺
Yes you could, although the taste will be a bit different. It will still be good!
really want to try these as well, are there any other substitutions you can suggest for the oat fiber?
Psyllium Husk Powder would work. You could maybe try coconut flour as well. Those will definitely not come out quite as tasty as oat fiber, but should be pretty good!
If i replace the oat fiber with coconut flour, do i use the same amount? thank you!
No as they are very different in absorbency. You would likely need less coconut flour, but that would take some experimentation since we haven’t tried it! Let us know if you do 🙂
I made them today with almond flour and they were AMAZING.
Did you use the same measurement for the almond flour as it calls for part fiber?
Hi! Did you find out how much almond flour to use?
Thank you!
I made them with almond flour instead of oat fiber too. And, yes, I used 1 cup and they were delicious!!
Dud you sub the oat fiber with almond flour?
Hi! I don’t have oat fiber. Did you find out how much almond flour to use?
Thank you!
are use one cup almond flour, and the 2nd cup I put half a cup of flax fibre quarter cup of which term and a quarter of a cup of wheat bran .
I add 1/2 to 3/4 of a cup of roughly chopped walnuts as well I eat them every week It’s a good recipe
I use one cup almond flour, and the 2nd cup I put half a cup of flax fibre ,quarter cup of wheat germ and a quarter of a cup of wheat bran .
I add 1/2 to 3/4 of a cup of roughly chopped walnuts as well I eat them every week It’s a good recipe
We need to know how you substituted!!!!!
Did you replace the ground flax meal for almond flour?
I was going to suggest the same thing, but I’m glad you said something and they turned out good.
I used psyllium husk and it is fine. But I’m not confident about the numbers when I entered the recipe into MFP. The ONLY thing I changed from the recipe above was a 1:1 conversion of oat fiber to psyllium husk. Can you help me to calculate the numbers for that recipe?
Mine turned out very dense and dry. It’s difficult to try to eat half of one.
Hi is organic fine oatmeal same as oatmea fibre. Anyway its what i used..in the oven n they look delish. Added walnuts, pure stevia drops and 2dsp of pure maple syrup
No, fine oatmeal is not keto friendly.
I made the recipe with 1-1 substitution of oat fiber with psyllium husk powder, and it didn’t work at all. the batter was all clumped together too dry. i tried adding liquid and that didn’t help at all. i baked it and it puffed up, collapsed, and was very gooey in consistency.
Hi Sophia, I’ve just done the same and it’s so dry! What extra liquid did you add? I’m going to try an egg I think?
I experienced the same when using psyllium husks. I added unsweetened almond-coconut milk really slowly until I got a consistency that looked good to me. It wound up being about 1.5 cups of extra liquid. They turned out pretty good!
Amazon!
I found oat fiber at Safeway — of all places. Btw the high fiber muffins are outstanding.
Where do u live, I’ve never seen it at Safeway?
I got my oat fiber on amazon.
This is where I got it:
Lifesource Foods Oat Fiber 500 – 16 oz https://www.amazon.com/dp/B014V10S4Q/ref=cm_sw_r_cp_tai_pOD5CbNA36JVJ
Trim Healthy Mama has oat fiber.
I love love love these muffins.. I will never go without them readily available in my house. Two in the morning with some coffee = perfection. And they are amazing with a little sugar free maple syrup drizzled on top YUM! Thank you guys for an awesome guilt free muffin recipe!!!
Haha I love them too! Megha has definitely already topped them with sugar free maple syrup. So good!
What brand SF Maple Syrup do you use?? I am trying to find a good one… your pancakes are AMAZING too.
We usually use “Cary’s” brand! Most brands should be fine though. Most of them use some suspect sweeteners but that sort of comes with the territory 🙁
Sounds wonderful except for the 15.4 grams of carbs for 1 muffin 🙃
Remember to subtract fiber to get total net carbs. Only .6g net carbs per muffin. 🙂
You subtract fiber to get net carbs. 15.4 – 14.7=the net carbs, which is .7.
OMG!! Finally!! Good baked goods. These are amazing!! Thank you! Love you guys!! I am a local Philly Wawa girl too!! 🙂
Yes! We’re leaving Philly soon 🙁 Glad you like the muffins!!!
Hello, I just put these in the oven but I doubled the recipe can these muffins be frozen? And I also used silicone muffin cups
Ya, these should be perfect for freezing.
Can I use vegan whipped cream or what whipped cream do you use ?
We use heavy whipping cream. I’m not sure how well a vegan version would work, but I imagine it would be fine.
Great recipe for “carb hunger”! I substituted flax meal with poppy seed meal, turned out to be great! (although I guess it’s something what’s not available in the US, but I still wanted to share 🙂
Hey nice recipe! Just wondering if this is 14.7g fibre per muffin? Also, do you think I could sub in almond milk instead of heavy whipping cream?
Yes, it’s per muffin. Almond milk should work fine as a sub!
Just made these, and they are great! I added zucchini, whole walnuts and Lily’s sugar free chocolate chips! CAN’T WAIT TO HAVE THESE FOR BREAKFAST TOMORROW!
We’ve been wanting to make these again ever since we published this recipe! Haven’t gotten around to it yet. Glad you liked em!
Hey guys, can I just double the oat fiber instead of using flax?
You can try that, just remember to make macro adjustments if you’re tracking them.
Oh man – I made these in the states and they were AMAZING! Came home to Australia again and they came out like little dense compacted rocks. I’m guessing the flax is ground finer here or something? Need to experiment with adding almond milk to the mixture to get the same batter texture I remember – only commenting so anyone else in Australia knows this might happen. If your batter comes out like play-doh, it’s not right! Haha
Sorted! Australians – use approx 100g each of oat fiber and flax meal, and 50-100ml of water / almond milk until the batter is as pictured. If you can roll it into balls, it’s not going to rise! 🙂
SO STOKED to be able to eat these again! Yay!
Thanks from a fellow Aussie 👍
Read your comment a lil late 🙁 Baked some rocks today ! Will try your measurements next time definitely 😊👍🏼 Thank you.
These muffins are great. Made them exactly as per the recipe first time around. Second around, I tweaked it a bit to suit my taste buds. Added 2 extra tbsp. of erythritol, a splash of skinny stevia liquid, 1/4 cup of water, 1/4 cup of sugar free chocolate chips and 1/4 cup of chopped walnuts. They came out awesome & quite most. Very happy. Thank you very much for the recipe.
Those are some great adjustments you made to the muffins. Sounds delicious!
That sounds amazing!!!! I’m trying that next time
I made a half recipe of these this evening. They were perfect!
Do you have any suggestions for other flavours that could be used?
Hi Dave! We’ve considered adding blueberries and piping them with a cream cheese frosting!
I️ just made these with pumpkin purée in place of the cream, and swapped one tsp of cinnamon for pumpkin pie spice. They are Sooooo good!!
Great to know! can you tell me how much pumpkin puree you used? Thanks!
Hello Megha & Matt! My oat fibre finally arrived from the US (I am in Canada) so I could finally make these muffins. Made 1/2 with a few blueberries and are they ever delicious warmed up! Am just wondering what other recipes you used oat fiber in. Thank you for all the work you do on behalf of all us Ketoers!
I live in Canada too and I found oat fibre in well.ca, better priced then in amazon.ca.
I would love to make these but I’m allergic to flax seeds. Is there something I could replace that with?
Thank you
Try like 1/2c of psyllium husk powder. That would be my best guess at a substitution, but I’m not 100% sure it will work.
What can I use in place of flaxseed meal? I have almond and coconut flour.
You can probably try adding in a bit of coconut flour, but flaxseed meal is pretty tough to replace.
Would these work with a small amount of fresh blueberries added in or would the taste be off?
That would work perfectly!
I just love these muffins. I make a batch every week! I add walnuts and sub flax milk for the whipping cream. Super yum!
Awesome! These are definitely one of the recipes we make most often. We’re starting to experiment with new variations on it now.
I just made these and they’re fab! I bought Oat Fibre especially for the recipe, and I shall be making a lot more of them!
Yay!! These are one of our favorites too – great for breakfast and snacking!
I made these today. They are in the oven. The batter tasted AH-maxing! I’m a little worried though that my batter was really thick, cookie dough thick. If that was too thick what could I add to get it to the right consistency? Also I’m finding that I have an intolerance to almond flour, do you think oat fiber could sub in other recipes that call for almond flour?
The batter should be really thick! Hope they turned out great:) Also, almond flour is VERY different from oat fiber in terms of absorbency so they wouldn’t be able to subbed for one another, unfortunately.
Hi Megha I will be making the high fiber muffins today but only have golden flax meal will that make a difference to the muffin tks
It should make a tiny difference in taste, but the muffins will work out fine.
Is oat fibre and oat bran the same thing? I have seen oat bran but not oat fibre.
Nope, different things!
On my fitness pal it says 15 carbs, I know the fiber subtracts most out but it scares me looking at my fitness pal saying I’m 15-30 carbs over for the day (depending on how many I eat) is there a way to change this? Should I not be eating one a day?
We just count net carbs. You’re going to have to see how eating higher fiber makes you feel. We usually eat 30-40g of carbs per day, but that is just what we’ve found works for us.
Omg great muffins, was yearning for bran muffins w/raisins, now we need some low Carb raisins lol , I will try zucchini and nuts next time might replace the raisins
Hi matt
Is bagrrys oat fibre a good brand to use coz that is what I am getting on amazon in India ?
I added some maple extra and make a crumble for a topping out of 2tbsp butter, 1 tsp cinnamon, 5 tsp oat fiber and 2 tsp swerve. They are baking right now. Also making them as mini muffins. Will post an update after i taste one.
Are these muffins gluten free?
It’s sort of a gray area. Oat fiber is made from oats, but is completely indigestible fiber. You should do research on your own to decide if you’re comfortable using it.
I’ve made these several times and they always come out great! The texture is fantastic and the flavor is stellar. The last time I made these, I added 1/2 tsp each of ginger, cloves, and cardamom to mimic my mom’s cranberry bread base. Neither of us could tell the difference.
HI! Can I substitute liquid stevia for the erythritol? If so, how much liquid stevia would be equivalent to 4Tbsp of erythritol.
Thanks! 🙂
Hey Denise! You sure can substitute stevia for erythritol! A good rule of thumb for stevia / erythritol is 1/8tsp of stevia is equivalent to 1 1/4 tsp of erythritol! Good luck! We look forward to hearing what you think of these muffins!
Hi! I just made a batch of these and I’m obsessed. Thank you so much for taking the time to develop, test and share all your recipes. I have one question regarding this recipe. I added the recipe to my MyFitnessPal list of recipes so that I could match the ingredients that I used and I get that each muffin has 2g. of net carbs. I even tried matching the ingredients to the ones you use and I still get 2 g. net carbs per muffin. I was wondering how is it that you get 0.6 g. of net carbs per muffin. Thanks for your time!
Hello! I just made a batch of these and I’m obsessed. Thank you so much for taking the time to develop, test and share all your recipes. I have one question regarding this recipe. I added the recipe to my MyFitnessPal list of recipes so that I could match the ingredients that I used and I get that each muffin has 2g. of net carbs. I even tried matching the ingredients to the ones you use and I still get 2 g. net carbs per muffin. I was wondering how is it that you get 0.6 g. of net carbs per muffin. Thanks for your time!
Hey Maria! My fitness pal doesn’t deduct fiber for ‘net’ carbs. You have to do that on your own, unfortunately.
Thanks for the reply Shannon. I am already deducting the fiber from the carbs (each muffin has 12g of carbs and 10g of fiber). Thanks for the help!
I use carb manager which does deduct fiber for net carbs and i’m coming up with 3 net carbs per muffin. I have same question??? They are Yummy!
I made these and followed the recipe exactly. They were amazing!! My 2 girls (12 and 1) and my husband also enjoyed them!! Thank you so much!
Did I miss something? Where is the oat fibre?
Thanks,
Wanda
Please disregard, I found it, I must has skipped over the listing. Looking forward to trying the recipe.
Thank you so much, these are great! We made them a second time doing one batch with erythritol and one with liquid stevia. We couldn’t tell the difference between the two!
I found this recipe to lack flavor. I substituted the ground flax meal with Spectrum brand Ground Flaxseed with mixed berries. The carb count on the package is only 1g higher and definitely adds a flavor.
My husband recently diagnosed with idiopathic IBS. His dr wants him to have 25 grams of fiber a day. We have been playing around with high fiber wraps, English muffins etc, but the idea if these muffins really pack the fiber punch he needs
I have them in the oven now, added some chocolate chips to half the recipe. Starting to smell them now. With so many great reviews , can’t wait to try. I LOVE muffins, so looking forward
Will post back after trying them
Thanks for an easy recipe that doesn’t have 8 million ingredients. Also loved the Amazon links, made it easy to get the few odd ingredients without having to run around to local health food stores
Ok back in a few
Ok back to report 🙂
So at 15 mins they were still a bit wet inside . I gave them 3 more mins. That may have been a minute too long. They were a little dry but still very good. They did not rise as much as I would have liked. But overall for the fiber punch they were very good.
I wonder what I could do to make the next batch a bit moister. I will admit I used sugar and brown sugar as we are not as concerned with sugar. Tho I will try next time with half brown sugar and half liquid sucralose. Just have to figure the measurement conversion. Wonder if adding some applesauce would moisten them.
As I intend to keep making them I’m considering measuring out packets of the dry ingredients and storing them in ziplock bags in the fridge
Thanks for a nice , relatively easy , healthy, tasty recipe.
My second time making these!! I love them. I followed the recipe the first time. Went back through the comments and tips because mine were soooo dry!! This time I doubled the sweetener and added a generous table spoon of mayonnaise and 1 tablespoon of water. They are amazing!! They are filling and easy to make. This is one recipe that I will use often !! Thank w!
I added 2 tbsps of pumpkin purée. I used a teaspoon of Lorain banana emulsion flavoring and also 4 pumps of pumpkin spice torani syrup. Next time I think I’ll also add walnuts.
I also used coconut milk ( Silk) instead of whipping cream.
Came out much moister than my first try without changes but the first time I also measured my flax before grinding which was about 1/3 too much so that may be why they were dry.
Anyway,fantastic recipe and will be in my kitchen from now on.
Hi!! 🙂 I lovery this recipe, the muffins came out very moist and tasty! Any way I can make these without the eggs? Thank you for sharing
G’morning, Matt and Megha,
I have a question. Can you use anything else besides whipping cream? I am becoming lactose intolerant?
Thanx! 😉
Coconut cream?
Can I use coconut flour or almond instead of ground flaxseed meal?
Oh probably not, honestly. Coconut flour is SUPER absorbent and would likely result in a dryer muffin.
Thanks, there were pretty great. They defiantly need a little butter melted on them though.
I added some chia seeds for extra fiber and it’s great!!! I freeze them and heat when I want one! Love this!
I use oat fiber and have made these many times, but someone just told me oat fiber is not keto and shouldn’t be used. Can you shed some light?
oat fiber is processed in your body differently, so it’s definitey keto.
Oat bran and oat fiber are QUITE different! Oat BRAN is not Keto. Maybe that’s what they were thinking!
CanI sub chia for the flax?
Eh, that’s going to throw off the batter quite a bit. You can try oat fiber or psyllium powder though.
Hey a good place for Oat fiber is Big Lots. If you have one in your area, they are great for these ingredients.
Just made these, they are amazing!!!! Very addictive, I might eat another two 🙂
We agree!
These are delicious! I added zucchini and love them. But after eating them two days I. A row, I’m out of ketosis. Why is oat fiber keto? I’ve seen mixed reviews on that. Thanks!
The carbs in oat fiber are basically all fiber!
Can you eliminate the sweetener completely so these are more bread like?
Absolutely!
These are WONDERFUL! I followed the recipe exactly as written and they are absolutely delicious. I was worried about the oat fiber making it taste “earthy” but it didn’t AT ALL! Thanks guys for another amazing recipe. So excited about your upcoming cookbook.
Hi based on your above of 1/8teaspoon liquid stevia to 1.25 teaspoon dry erythritol. I calculate 1 and 5/8 teaspoons (actually 1 and 4.8/8 teaspoons) liquid stevia for the 4 Tablespoons erythritol in this recipe. Is that correct?
Can I use monk fruit as the sweetener instead of erythrotil?
Absolutely!
Hey! I am excited I found you guys by searching for a keto/paleo bran muffin. I made them and they tasted great but they were a little dry. Is there anything I can do to make them more moist? Also could I add fresh fruit, like blueberries, raspberries, etc. What quantity measurement would you recommend?
You could absolutely add berries – we’ve added raspberries before and they turned out great. Any quantity you choose to add would work great, just be aware that it will change the nutrition!
I got my oat fiber from Amazon today so my first batch of muffins are in the oven right now. They smell amazing!
I absolutely LOVE these muffins! However, quick question- how long do these last for? Do they freeze well? I’m the only one in my household that eats them so I’ve been finding that they have started to mold over. Ideally, I would like to make a batch of 12 and freeze half of them, but I’m not sure how well they would hold up.
They freeze well!
I haven’t made these yet but I just wanted to comment on the maple syrup. I use Lakanto Maple Flavored Syrup and it tastes just like maple syrup. Looking forward to trying these muffins!
WOW! Best Keto recipe hands down ever! I didn’t have oat fiber the first time I made these so I substituted psyllium husk powder. Results with psyllium husk powder were eh, super dense and lots of chew. So I tried again when I tracked down oat fiber from amazon. What a difference. Light fluffy yummy sweet flavor. Like a true muffin. PLEASE PLEASE PLEASE more oat fiber recipes. Oat fiber pancakes?
Now of my comments or questions get past moderation what am I doing wrong?
I just made these a few minutes ago and I cannot thank you guys enough! These are going to make my mornings so much easier. I used psyllium husks (not powder) instead of oat fiber and maple extract instead of vanilla (no vanilla in the house lol). They were amazingggg! I added 1/4 cup water because of the husks and that really did the trick. Thanks again guys!
Awesome recipe. Would love more keto recipes. Thank you.
Check out the rest of our blog http://www.ketoconnect.net 🙂
Hi Matt and Megha!
I made these today and they came out very dense and dry, any idea what I may have done to cause this? Yours look very moist and fluffy. Mine are like little rocks but I followed the recipe to a T. Thank you in advance!
These were AMAZING. I have been waiting to find Oat Fiber to make them, but without any luck I decided to just sub in Almond Flour. They were great, even my BF who is a bread snob, loved them. I think I may throw a few blueberries in next time, or up the amount of cinnamon(I made 6) to really up the flavor.
I made these today and my very picky 5 year old gobbled them up, topped with butter. I put about 5 small blueberries in the top of each and made them into mini muffins. WIN!
I cannot find the oat fiber. If i use the ground psyllium husk powder, is there alot of carbs in this?
Some people have been substituting with almond flour or psyllium husk powder. You can see their adjustments in the comments 🙂
What would be the baking time for mini muffins? Love this recipe the oatfiber gives a fantastic taste. They really rise beautifully
Maybe about 10 minutes for mini muffins. They are done when a toothpick comes out clean!
Hi,
I tried using oat fibre (I double checked it was oat fibre not flour) in a cookie recipe and was surprised to see it raised my Blood Glucose. Have you tested the effects of oat fibre on your own BG?
I watched your You Tube video where you tested all the keto approved sweeteners — that was excellent! Thank you for doing that!
This recipe looks delish, I really want to try make these!
Not something I would use. Not a fan of adding fiber with no nutrients to meals
Are these mini muffins or regular size? Thanks!
Yes!
Just found this recipe. I have been doing keto for about a month and did WW for 2 years prior. I made high fiber muffins using wheat bran, protein powder, bananas etc. I ate them every.single.morning. I would make 2 dozen at a time and froze them and would just reheat every morning. I never got sick of them and they kept me ahem….going if you know what I mean. 😉 Anyway, since doing keto I have struggled to find things to keep me regular and getting enough fiber. I have tried chia pudding and its not quite cutting it. I stumbled on these muffins today and fingers crossed it does the trick! Thank you so much for posting. One thing I did do was add some water to about half the batch and experimented with the texture. The ones with water rose higher and are a bit more cake/muffin like. And more moist. Just a little trick if you guys are still making these. Thanks again!!!
These muffins are more than amazing! It’s what’s been missing in our low carb life. They taste so good you’d never know they’re kept. I’m having a hard time keeping them n the house. Making another double batch today so I’ll have some to put in the freezer. Thanks you soon much for all your great recipes….you’re making low carb easy!
Hi!
Can you freeze them?
Yes!
Hi guys! I love the idea of this, and as I fail badly with coconut flour every time, I looked for a low carb alternative and found lonjevity fibre flour, and I believe their produce is designed to help diabetics in low carb diets. It’s not as low carb as almond or coconut flour, but is double the numbers in fibre! And makes amazing chapatis to go with my curry!! Have you ever come across this stuff and is it Keto friendly do you know? Bet carbs are literally in the minus because of the high fibre content but don’t want to assume it’s ok and can’t find anything on it regarding Keto anywhere other than their site!
Thanks for another awesome recipe! Today’s to do list!!
Not something we would use. Not a fan of adding fiber with no nutrients to meals.
Not sweet enough for me! I added more butter on top, and a bit of maple monk fruit syrup.
Thank you!!! I loved the recipe, I substitute oat fiber for psillyum husk and they were were delicious!!!
Would wheat bran be okay instead of ground flax?
Wheat bran is too high carb, which is why we’ve substituted with ground flax to replicate a bran muffin.
Hi-I have made these twice and they are so delicious. I like to warm them up with a pat of butter. Thanks for the wonderful recipe!
I’ve made these dozens of times! I love this recipe and was thrilled the first time I made them. Also, very easy to make a little sweeter (I use a 1/4 tsp Now Stevia Extract Powder) or add extras into. I love to add frozen blueberries or Lily’s SF chocolate chips. This past fall, I made them with some pumpkin and pie spices. So good. Perfect in the mornings eaten warm with a pat of butter or with some homemade SF jam, or at night if you feel snacky but don’t want to do any damage. My non-keto family devour these, too, so that should tell you something.
Also, these taste great made with coconut oil and coconut milk if you’d rather be dairy free. No coconut flavor.
Lastly, depending on the oat fiber, more liquid may be required. I use a very finely ground oat fiber and have found that adding 50% more liquid results in a better rise and texture. I’ve used water instead of adding extra cream or coconut milk and there isn’t a flavor or texture difference.
Thanks for a great, customizable recipe!! It’s a staple in our home.
What is a good sub for the sugar? I can’t seem to find the erythritol anywhere.
Any other low carb sweetener like monk fruit, splenda, stevia
So I just made these thinking I would freeze and have them ready when I needed them, but my non Keto husband and 12 year old grandson devoured them before I got the chance! In fact my grandson (who won’t eat a veggie to save his life) begged me to make more the next day! So happy the kid is finally eating fiber, I’m gonna have a plate of these waiting every time he comes over. Thank you!
Can I make them using Nutrium?
Calories in Nutrim Oat Beta Glucan Supplement
Nutrition Facts
Nutrim – Oat Beta Glucan Supplement
Servings: 1 scoop (7.5g) 1 container (30 scoop (7.5g) ea.)
Calories 146 Sodium 315 mg
Total Fat 14 g Potassium 0 mg
Saturated 2 g Total Carbs 6 g
Polyunsaturated 2 g Dietary Fiber 3 g
Monounsaturated 10 g Sugars 1 g
Trans 0 g Protein 2 g
Cholesterol 0 mg
Hi guys! I started keto in April and love what it has done for my energy level, esp given my fibromyalgia, IBS, and other chronic pain issues. The high fiber muffins have been a staple for me since day one, but I came to appreciate them even more when I recently discovered just how much the flaxseed was helping to alleviate the onset of some menopausal symptoms. I ran out of oat fiber, so I went a week without my muffins and felt the difference immediately. Thank you both for helping me along my keto journey!
I’m having so much fun exploring keto with the help of your website, videos and recipes. Thank you Matt and Megha. I’m just waiting for the muffins to come out of the oven. I think one of you mentioned that you tend to err lighter on the sweet side, but I added one less Tbsp of erythritol and upped the cinnamon and the batter seemed plenty sweet. Keep the recipes and the resources coming.
I just ordered 4lbs of oat fiber so can’t wait til it arrives, so I can make these. I love all the individual variations, plan to try some of those too. Thanks for the recipes!
These are wonderful! They’ve become my go-to Keto breakfast, along with my morning coffee. I honestly credit these with keeping me on track. I look forward to these every day! I followed the advice of another commenter to drizzle them with sugar free maple syrup – delicious!! Thank you so much for sharing the recipe!
Thank you for this easy recipe!! I love ways to get extra fiber in my day without extra carbs, and these are awesome! I still have a sweet tooth since I’ve only been doing this 3 mths., so I added some stevia & extra erythitol….my question is can you bake in a 9×5 loaf pan and how long, if yes?
You could! Bake at 350 still, start with 15 minutes, then check it every 5-10 minutes until done. When a toothpick comes out clean it should be done!
Just made these and they are delicious. Some people say they arent sweet enough, but I dont think these would be good sweeter. To me, they are savory..I added a smidge more cinnamon.. just cause I love cinnamon. These are amazing with butter. Followed recipe exactly. I find it hard to find fiber on Keto, but one of these in morning will help. Love the recipe, thanks.
I am thinking that if you can’t use flax seed that chia seed may be a good substitute. The chia seeds have similar qualities that you can sub for eggs.
Don’t have Erythritol. What else can use?
Check out this graphic we’ve made which also includes conversion information: https://tinyurl.com/KetoConnectSweetenerConversion
For more information, check out http://ketoconnect.net/best-sugar-substitute/
Hi Meg! So, I use to purchase a homemade coconut flour bread from my local health food store as in all my keto research I’ve always read that almond and coconut flour are the best flour options while eating keto. Anyway, when I went in to pick up some of the coconut flour bread today the store was all out. The owner of the store told me that I NEEDED to be eating their “low carb” Oat Bran bread instead of the coconut bread because apparently, in his world, lol, coconut flour is NOT KETO!?!? I was baffled to say the least!
Funny thing….I’ve been Google searching OAT BRAN FLOUR for 45mins now and have not found one article, as of yet, that talks specifically about eating products made with oat bran flour in my Keto lifestyle!
I’m so confused!
Now I understand that the oat bran flour is super high in fiber BUT…would you consider it a good flour option? Do you have any nutritional info comparisons with coconut flour?
Also….I tried your muffin recipe and…like all of your recipes…I’M HOOKED! im super thankful for you and Matt and for all the work, info and suggestions you continue to put into making Keto Connect a huge success!
If you could let me know what ya think about the oat bran flour when your able, I’d be super grateful! Thanks Megha!
😀
Warning, oat fiber and psyllium husk powder are not a 1:1 substitution! i found out the hard way. I kept adding more liquid after seeing how thick my batter was, as per comments suggested. i still baked it even though i knew it wasn’t going to turn out. the muffins puffed up real big and then collapsed, they had a real stretchy gummy texture, completely inedible. 🙁 what a waste of ingredients.
I’ve made this recipe twice now. The first time I didn’t have ground flax on hand (I am not a fan of flax) so I substituted 1/2 cup almond flour and 1/2 cup ground chia for the 1 cup flax meal. I made them again today using the flax meal and let me say they are MUCH better with the almond flour and ground chia substitution, at least to my taste. Macros are slightly higher: Calories-143.5 Fat-12g. Net Carbs-1.5g. Protein-4g. but well worth it, in my opinion.
I also added 1/2 tsp. of nutmeg and 1/4 tsp. each of ground ginger and cloves.
Thanks Matt and Megha for your wonderful recipes.
For those of you who are allergic or just don’t like flax you can substitute 1/2 cup almond flour and 1/2 cup ground chia. The muffins turned out fantastic. I actually like them better than the original; however, I’m not a fan of flax. It does make the macros slightly higher but well worth it.
These are delicious!! They do really taste like bran muffins!! Thanks for the recipe!😀
I’ve made this as written before and they’re wonderful! However, would it be possible to replace the flax meal with either almond flour or coconut flour?
Hey guys greetings from Greece.
I really enjoy your recipes and videos,you have helped me a lot through my keto journey you know 🙂
Anyway i will make this recipe ’cause recently i bought oat fiber (cannot find it in Greece though) and except muffins i want to use it also in bread, so can you help me with the amount needed?
Thank you in advance and keep up the good work
I would not know how much to use in a bread, it depends on the other ingredients and their portions as well.
Hey do you guys know if Oat Fiber causes an insulin/blood sugar spike, being that it comes from oats, despite having almost no carbs?
Oat fiber is just the fiber/husk of the oat, so it should not cause a spike. Oat flour, on the other hand, has carbs and is the main part of the oat, so make sure you get the fiber, not flour.
Do you have other recipes with oat fiber? Can you give me a pumpkin version recipe for these. I really miss them this time of year and love using fresh pumpkin purée
Our protein cake has oat fiber in the recipe. We don’t have a pumpkin muffin but we have pumpkin bread that you can make into muffins if you wanted.
Made these this morning….my husband LOVED them! He said they’re his favorite breakfast baked-good to date! Thank you!
Hi, I made your Fiber muffins. They are great. Next time I’m going to adapt the recipe with more salt, more spices and a little liquid stevia. I have a question about your muffin sizes. I used a 12 cup muffin tray but had enough for at least 20 muffins by adding in a half cup of blue berries. Would it be possible for you to weigh the individual muffin that makes up your macros? so I can see if my muffins are smaller than yours and hence could I have 2 for the same macros. Thanks in advance.
My advice is to just enter your ingredients into a food tracker and then divide the total by 20 to see what the macros are for each muffin.
I made these in donut pans and they turned out amazing. Once cooled I gave them a light spray of coconut oil and then dusted them with powered Swerve and cinnamon. Wow! Welcome back donuts! I’ve missed you so much!
Great recipe! Thank you!
These muffins are AMAZING! They really taste like old fashion bran muffins to me, minus the raisins (that I never liked anyways!). I’m now looking for other oat fibre recipes – SO GOOD!
Thank you for another great recipe M and M! 😉 This time I used a modification suggested above and added shredded zucchini and walnuts. I also added pumpkin pie spice and a bit more erythritol. Next time I will add some orange rind with the pumpkin pie spice. Excellent with a pat of butter. Sometimes I’ll put cream cheese and keto jam with the basic recipe. They freeze very well for anyone is wondering. The super versatile recipe that can easily be tweaked to suit your taste. Excellent for anyone who is irregular as well. This is the kind of recipe that makes keto sustainable for me. Thanks again!
I really like these. It probably helps that I’ve been very strict since July. Sometimes I add coconut and pecans (plus a little coconut extract) or I’ve added 1/2cup of Lily’s chocolate chips and 1/2 tsp of orange extract
Just wanted to add that http://www.verywellfit.com has a recipe nutrition calculator and this is what it says it’s the nutrition for this recipe: (I have no idea which is correct??)
Calories 143
% Daily Value*
Total Fat 12.1g 16%
Saturated Fat 5.7g 28%
Cholesterol 86mg 29%
Sodium 160mg 7%
Total Carbohydrate 8.9g 3%
Dietary Fiber 3g 11%
Total Sugars 5.3g
Protein 4.1g
It really depends on the brand of ingredients you use. It may be slightly different than our calculations.
Verywellfit.com nutrition calculator for this recipe:
Calories 143
% Daily Value*
Total Fat 12.1g 16%
Saturated Fat 5.7g 28%
Cholesterol 86mg 29%
Sodium 160mg 7%
Total Carbohydrate 8.9g 3%
Dietary Fiber 3g 11%
Total Sugars 5.3g
Protein 4.1g
Hello Keto Connect. I just made these muffins and I think my flax meal has gone bad. The muffins taste off and I only have the flax meal open for 1 month in the fridge. Any way to substitute flax meal for something else and the amount.
Thank you Ozzie from Brooklyn
You might just not like the taste of flax meal. We recommend getting the golden flax meal as it has less of a “flax taste”. I wouldn’t substitute it with anything else.
I so want to try these, but I can’t use flax. Would ground chia seed work?
5* Good recipe, first time I tried oat fiber. It really has the taste of it! This is a good baseline to create variants, adding some pecans or a few goji berries, or stevia sweetened dark chocolate chips will be my next versions. Glad I found this recipe and this new ingredient of oat fiver.
Thank you for the good writeup. It in truth used to be a amusement account it.
Glance complicated to far brought agreeable from you!
By the way, how could we keep in touch?
I have no idea what I did wrong! I followed the recipe to the letter apart from as I am in the UK and can’t get oat fibre I used psyllium husk instead. The dough was really crumbly so I added an extra egg, added some milk, nothing worked. So I tried to bake them and they tasted awful, I think it was the worst think I’ve ever baked and I can bake! My daughter nearly puked into the bin after trying them! Any suggestions please!!
The psyllium husk fiber may not be as good as a substitute for the oat fiber. Maybe try experimenting with coconut flour. 🙂
For anyone who didn’t find out the hard way, psyllium is not a replacement for oat fiber. Psyllium is very absorbent and oat fiber is not. You can get oat fiber on line…..no it’s not oat bran, it’s a true fiber. If you really need a replacement, almond flour would be better.
Oat Bran and Oat Fiber, are they the same? I so want to make your High Fiber Muffin! Thanks. 🙂
Nope! Check the nutrition on oat bran! Tons of carbs.
I am so disappointed that many Keto sites are pushing the Oat Fiber as a healthy product….Since it is the HULL or outer covering Of the OATS which are GRAIN, then the pesticides/fertilizers or etc. would definitely be on the HULLS of the GRAIN (therefore a GRAIN product.
I just made these! They are so good! I put all of the dry ingredients in a bowl (missed the butter and Swerve instruction) and had to add an extra egg to get things to cling together at the end. Turned out really well and tastes like oats! Hubby loves them, too.
For the sweetener does it have to be Erythriol? I have:
Swerve Sweetener, Confectioners
Lakanto Monkfruit 1:1 Sugar Substitute golden
Granular Monk Fruit Sweetener with Erythritol
Would any of these work?
Swerve is made from mainly erythritol so that one would work 🙂
Followed recipe with oat fibre. They are delicious and thanks so much for this recipe. Amazed how light they are. I am loving discovering new ways to bake with oat fibre. What are your favourite recipes using it?
Some of our recipes with oat fiber can be found here: https://www.ketoconnect.net/?s=oat+fiber
I just made these with Almond flour instead of Oat fiber.
I ate four! They are amazing. I want to make it as a loaf and add Lilly’s choc chips!
Hi, in notes it says .6g net carbs but when I track recipe in carb manager it tells me 3 net carbs. I looked through ingredients and the only thing I can see is the oat fiber. bag says 4 carbs 3 fiber which gives entire recipe 3 net carbs. if I change it to 4 carbs 4 fiber it goes to 0 net carbs no matter the quantity. What would it be? Long question for a short answer I’m sure 😉 . Thanks so much, Jamie
It might be the erythritol that is making the carb higher. We subtract that from net carbs.
Is flax seed the same as flax meal? Thank you.
These are wonderful and the taste is spot on, I added a tsp of Yacon syrup for a bit more of a molasses flavour and molasses for a crunch but man, you guys have a winner on this one!!!
I made these muffins today. I used almond flour instead of oat fiber 1 cup for 1 cup substitution. I used 4 T. swerve and added some walnuts. For my oven, I had to add 6 more minutes, (3 at a time) until the toothpick came out clean. Their texture is perfect, they rose just like a regular muffin. I would have liked a little more sweetness, so I will either add more swerve to the top, or mix more in. Really the best recipe I’ve found since I’ve been eating low carb.
I’ve made the original recipe before and loved it! However, I now want to make this without the flax meal, so what would be a good substitute? A third or half the amount of coconut flour? Or the same or slightly less of psyllium husk? I would rather not use almond flour for these. Thanks in advance!
I make these every week as they are a great high fiber start to the day! Trying to get your fiber requirements in for the day is hard but these make it simple. I’ll tend to eat with with a serving of cream cheese. Delicious!
I add 1/2 a can of pumpkin puree and 2 tsp of pumpkin spice to add moisture and flavor. I also warm the cream and pumpkin in the microwave before adding to wet mixture (warm not boil) because the butter,sweetener and eggs tend to harden a bit in the bowl and warming these up helps ensure they combine better. My oven takes 25 minutes to bake with the modifications and typically they are done ( Nutrition per serving (12 servings) 158 calories, 6.3 g protein, 16.2 g fat, 6 g saturated, 5.6 g polyunsaturated, 4 g mono. 129.6 mg sodium, 18.5 g carbs, 16.1 g fiber (net carbs=1.4)
Doing keto right now so keeping sugars and carbs low. I’d like to try adding a banana. One banana will increase net carbs by 2 g per serving and increase sugar a smidge which isn’t horrible.
Thank you so much for this recipe!
I just tried making these for the first time after I received my bag of oat fiber from Amazon. I love them! I see them as a great way to get fiber into my macros and eating them with butter adds extra fat with a great tasting treat. Thank you!!
We liked these though they were a little dry – definitely need a pat of melted butter! I made a bunch of substitutions which I almost never do so I apologize to the purists!
I substituted 3/4 C almond flour & 1/4 C coconut flour for the oat fiber and I used 3/4 flax seed meal with 1/4 psyllium powder. I also used @3/4 C shredded carrot instead of artificial sweetner. (I know carrots aren’t Keto but artificial sweeteners aren’t real food so….)
I also threw in 1/4 C sunflower seeds & a few splashes of whole milk kefir.
As I said, we liked them and I’m going to work on making them a little less dry. Maybe some blueberries & 1/2 a banana.
Thanks for a good recipe that allows for experimentation!
Great recipe i cant wait to try this. healthy, delicious, scrumptious muffin i want to try. The high fiber ingredients will help to be on my keto diet as well. thanks for sharing this I am going to try this as soon as possible.
What happens if you skip the baking soda?
They won’t raise as much.
These are delicious! I love looking at others’ reviews and will definitely play around with add-ins. Warm with a big pat of salted kerrygold this morning…YUMMMMMYY!!
These were great. I wanted a high fiber breakfast solution. I’m looking forward to creating more “add-ins” for the basic recipe.
I know this recipe is keto based but I wanted to change out the flax meal for 2C Fiber One cereal ground down to 1C. This added more fiber less fat and calories. Problem is I can’t seem to get to 14.7g of fiber after researching flax meal and oat fiber in your recipe. The Fiber One added 56g of fiber plus 10g for a cup of blueberries,for a total of 17g per muffin! Just wondering if maybe a typo? Thanks.
I’m sorry I am really not sure about the numbers with Fiber One as we don’t use that cereal ever.
These were great! Made exactly according to the recipe (purchased the oat fiber on Amazon). I ate some and froze the rest. They freeze very well! Just make sure they are 100% cooled before freezing to prevent ice crystals from forming. When I took them out of the freezer, I left them in the container and put them in the fridge overnight to thaw.
I’m loving this recipe. Just added 100g of grated zucchini and popped the latest batch in the oven. One question, what is the baking soda reacting with?
Thanks a bunch for all your recipes!
I am really not sure, but maybe the baking powder.
The recipe states butter, should i use salted or unsalted butter?
Thanks in advance
I would use unsalted and then if you need more salt you can always add more
These tasted very close to bran muffins. I love how they maximize your omega 3 intake and take away cravings for something slightly sweet and ‘carb-filled’. I gave this 4 out of 5 stars simply because, although delicious and healthy, like lots of keto baking items, they aren’t as delicious as the real thing. That being said, I make this recipe often because I feel really good about eating it 🙂
Hi there….how do you calculate the calories as I’m working it out to be much much higher than 130 per muffin….I’m calorie counting whilst my other half is doing keto so both figures are important to me. Thanks
All this recipe is hand mixed right? I just want to make sure that I made them correctly as I did not use an electric mixer. In the ivwn right now! Hoping they come out good
Yes! That’s correct.
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.