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.
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!
I added some chia seeds for extra fiber and it’s great!!! I freeze them and heat when I want one! Love this!
Thanks, there were pretty great. They defiantly need a little butter melted on them though.
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.
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?
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
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.
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 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.
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!
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.
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!
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!
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!
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!
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.
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 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.
Hi matt
Is bagrrys oat fibre a good brand to use coz that is what I am getting on amazon in India ?
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