For those following a ketogenic lifestyle, finding convenient and delicious breakfast options that align with their dietary goals can sometimes be a challenge. Many people on keto diets are not a fan of the zero-carb diets that advocate no dietary fiber. These Keto High-Fiber Breakfast Muffins offer a flavorful and fiber-packed solution, perfect for a quick on-the-go, low-carb breakfast. They are a guilt-free twist on a classic favorite.
The Importance of Fiber on a Keto Diet
Adding fiber to a low-carb diet can seem a bit challenging, but that does not have to be the case. Fiber can be tricky on a low-carb keto plan because many foods high in fiber can also be high in carbs. It makes sense to include fiber in your diet, especially if you are diabetic. Do you know that 80 percent of your health stems from your gut? It's an easy and delicious way to add fiber to your diet. Soluble fiber can keep our hearts healthy because it passes through the digestive tract, attracting cholesterol. Soluble fiber may act as a tool to prevent spikes in blood glucose and insulin.
A Keto-Friendly Take on a Classic
The idea of a muffin that is high in fiber for breakfast still appealed to me. Many people remember bran muffins from the 1980s, often favored because of emerging science that pointed to the benefits of a high-fiber diet. However, these traditional muffins were often loaded with sugar and gluten. Fast forward to today, and I still believe in the benefits of fiber. These days, you couldn't pay me to eat a bran muffin. I've learned that my body just does not do well with any form of gluten. The following recipe offers a modern, keto-friendly twist, free from gluten and refined sugars, while still delivering that satisfying, fiber-rich experience. Brown flax seed meal makes a wonderfully healthy substitute for bran in these delicious and healthy low carb muffins.
Keto Raisin Bran Muffins Recipe
Indulge guilt-free with these Keto Raisin Bran Muffins-an irresistible twist on a classic breakfast favorite, perfect for low-carb lifestyles. Made with almond flour, nutrient-packed flaxseed meal, and a hint of cinnamon, these muffins are naturally gluten-free and brimming with wholesome goodness. Sweetened with a sugar-free alternative and featuring optional unsweetened raisins for a touch of natural sweetness, they're a deliciously satisfying way to start your day or enjoy as a snack. Packed with fiber from chia seeds and offering a moist, fluffy texture thanks to almond milk and melted butter, this recipe fits seamlessly into keto diets while keeping carbs in check. Ready in just 35 minutes from start to finish, these muffins are easy to whip up and make 12 servings-perfect for meal prep or sharing. Serve warm or at room temperature.
Ingredients:
- Golden flax meal
- Almond flour
- Sugar substitute (monk fruit/erythritol blend, Splenda, or generic brand)
- Cinnamon powder
- Baking powder
- Sea salt
- Eggs
- Vanilla
- Water
- Melted butter or coconut oil
- Topping: walnuts, almonds, pumpkin seeds, coconut flakes, chia seeds (optional)
- Optional: unsweetened raisins
Instructions:
- Preheat oven to 350 degrees.
- Line two-12 capacity muffin tins with cupcake liners or grease well with butter or coconut oil.
- Make the topping by lightly toasting walnuts, almonds, pumpkin seeds, and coconut flakes on a dry non-stick skillet pan using medium heat, being sure to mix while toasting. Set aside. To this mixture add the chia seeds.
- In a large bowl combine well the golden flax meal, almond flour, sugar substitute, cinnamon powder, baking powder, sea salt, and set aside.
- Using an electric mixer beat the eggs, vanilla, water, melted butter, or coconut oil until well combined.
- To the wet ingredients add all the dry ingredients.
- Distribute the mixture evenly among the muffin tins.
- Bake for 15 minutes. Use a toothpick to test once done.
Keto Oat Fiber Muffins Recipe
If you do any keto baking, chances are you have a bag of oat fiber around and are looking for oat fiber recipes. If that's the case, these Keto Oat Fiber Muffins are worth a try. Like bran muffins, they are dark brown, slightly grainy, and flavored with cinnamon and a hint of molasses. After low carb bread, these are my second favorite way to use oat fiber.
Read also: Easy Low-Carb Cheese Crackers
Oat Fiber vs. Oat Bran
One thing to know is that oat fiber is not oat bran. It is a gluten-free, easy-dissolving insoluble fiber made from grinding the hulls of oat groats. And since oat fiber is not absorbed by the body it contributes zero calories. That's a key point with this recipe because the other ingredients in the muffins are butter and cream, and the zero calorie oat fiber keeps the calorie count in check. Depending on whether you throw in almonds, they are somewhere around 140 calories for each 2 oz muffin.
Ingredients:
- Oat fiber
- Flax
- Baking powder
- Baking soda
- Salt
- Cinnamon
- Melted butter
- Cream
- Egg
- Water
- Molasses
- Allulose
- Maple & vanilla extracts (or just vanilla)
- Crushed almonds (optional)
- Raisins (optional)
- Blueberries (optional)
Instructions:
- Preheat oven to 350 degrees F. Line six muffin cups with paper liners. For larger muffins, line 4. These muffins work really well in the red, small, muffin pans Aldi sells seasonally.
- Thoroughly mix together the oat fiber, flax, baking powder, baking soda, salt and cinnamon. Set aside.
- Mix together the melted butter and cream, then stir in the egg, water, molasses, allulose and maple & vanilla extracts (or just vanilla).
- Add the dry ingredients to the wet ingredients and stir well.
- Divide among the muffin cups and top with crushed almonds.
- Bake at 350 for 15 to 18 minutes. Let cool for at least 20 minutes.
Keto Pumpkin Spice Muffins Recipe
Brown flax seed meal makes a wonderfully healthy substitute for bran in these delicious and healthy low carb muffins.
Ingredients:
- Flax seed meal
- Granulated Swerve
- Whey protein powder
- Baking powder
- Baking soda
- Spices
- Salt
- Pumpkin puree
- Eggs
- Vanilla
- Stevia
Instructions:
- Preheat oven to 325F and line 12 muffins tins with paper liners.
- In a large bowl, whisk together the flax seed meal, granulated Swerve, whey protein powder, baking powder, baking soda, spices and salt.
- In medium bowl, whisk together pumpkin puree, eggs, vanilla and stevia.
- Combine wet and dry ingredients.
- Distribute the mixture evenly among the muffin tins.
- Bake for 15 minutes. Use a toothpick to test once done.
Tips for Success
- Sweetener Choice: As far as choosing your sweetener, my top choice is a monk fruit/erythritol blend. Lastly, if you can't easily find a more natural sugar substitute, you can also use Splenda for baking or a generic brand of the same.
- Variations: The muffins aren't really keto if you add raisins, but if that's not a concern you can throw in a few. Almonds also add some crunch, so you can crumble some into the batter or just put them on the top. Blueberries work well!
- Muffin Liners: If you want to skip the muffin papers, these bake up nicely in silicone muffin cups -- particularly the smallish ones Aldi sells. They are smaller than regular size muffin cups so you get small but tall muffins with crowns. Aldi also sells some silicone muffin pans that have just 6 cavities/wells, but those are larger. With those, you'd probably only get about 3 or 4 muffins.
A Note on Nutritional Information
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.
Read also: Keto Calorie Counting: A Detailed Guide
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