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 Low Carb Sugar Substitute
- 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!
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
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.
Is oat fibre and oat bran the same thing? I have seen oat bran but not oat fibre.
Nope, different things!
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.
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.
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 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.
Would these work with a small amount of fresh blueberries added in or would the taste be off?
That would work perfectly!
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.
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.
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.
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
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.
Thanks so much! Saw this after adding the recipe measurements of the ingredients. Had to add 250+ml of cashew milk to get it to the right consistency and they didn’t come out tasting quite right… can’t wait to try with your measurements to get the amazing muffins everyone is raving about!
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.
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!
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 🙂
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.
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.
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!!!
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.
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.
Does oat bran work in place of oat fiber?
It does work, but the macros are very different between the two so be careful you don’t kick yourself out of ketosis. You can order oat fibre online if like me you had a really hard time finding it in store. I bought the NuNaturals brand off of amazing and it’s great!
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.
Can I just use ground oats flour or mill