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High Fiber Breakfast Muffins

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These high-fiber muffins will forever change how you feel about healthy muffins.

This recipe is grain-free and good for you, and every bite packs delicious carrot-cake flavors of cinnamon, shredded carrots, and chopped pineapple.

These muffins are perfect for breakfast or an on-the-go snack!

large serving bowl filled with high fiber muffins

Are Muffins a Good Source of Fiber?

Unlike store-bought muffins or traditional muffin recipes made with refined flours, these muffins are a great source of fiber because they are made with fiber-rich ingredients like flaxseeds and prunes, providing each muffin with 6 grams of fiber.

Ingredients for High-Fiber Muffins

High fiber muffins aren’t made with refined ingredients like white flour and oil. This recipe gets its moist texture and yummy flavor from: 

  • Flaxmeal: also known as ground flax seed, it’s an excellent source of fiber and omega 3s.
  • Walnuts: work as a grain-free solution to give these muffins good texture. 
  • Coconut flour: a grain-free flour that binds the ingredients and helps the batter bake into a cohesive muffin. 
  • Baking soda: helps the batter rise. For best results, use fresh baking soda. 
  • Salt: balances the sweet pineapple and prunes.  
  • Cinnamon: works in tandem with the carrot and pineapple to give these muffins a carrot-cake flavor. 
  • Prunes: adds moisture and fiber. 
  • Eggs: an essential ingredient for coconut flour baked goods. 
  • Coconut oil: just the tiniest amount of melted coconut oil helps the muffins stay moist. 
  • Carrot: finely grated and folded into the batter. 
  • Pineapple: use fresh pineapple or frozen and thawed pieces for sweetness and flavor.  
high fiber muffin, cut in half and on a plate

How to Make Fiber Muffins

You will need a food processor or high-speed blender to make a batch of these muffins. The blades help break down the walnuts and prunes and incorporate them into a smooth batter that will bake evenly.  

Plus, this method makes it a quick, one-bowl muffin recipe! 

  1. Prep the oven
    Preheat the oven to 350F and line a 6-count muffin pan with paper liners. 
  2. Make the batter
    Mix the flax meal, walnuts, and coconut flour in a food processor and pulse. Add the baking soda, salt, and cinnamon. Pulse a few times to combine.  
  3. Pulse some more
    Add the prunes to the dry ingredients and pulse until they are chopped and incorporated into the mixture. Add the eggs and melted coconut oil, and pulse to combine. 
  4. Fold in the rest
    Toss the grated carrot and diced pineapple into the batter and fold to combine. 
  5. Bake 
    Scoop about ¼ cup of batter into each muffin cup. Bake for 22 minutes or until a toothpick comes out clean when inserted in the center. Allow the muffins to cool completely before eating. 

You can also watch this video to see how the muffins are made from start to finish: 

Once you make this recipe, give these coconut flour muffins a try! They’re also a terrific grain-free breakfast, with bits of juicy blueberry in every bite. 

Fiber Muffin Benefits

Aside from their amazing flavor and 6g of dietary fiber, these fiber muffins are packed with health benefits like omega-3s from the flax meal and walnuts.

This recipe also uses no added sugar since all the sweetness comes from whole-food sources like prunes and pineapple.

It’s a perfect morning muffin fix that won’t leave you with an energy crash hours later.

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High Fiber Breakfast Muffins

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★★★★★

4.5 from 28 reviews

Moist, nutritious high-fiber muffins that taste great? Check out these healthy, easy-to-make muffins that will soon become a terrific addition to your breakfast repertoire.

  • Author: Laura Fuentes
  • Prep Time: 10 minutes
  • Cook Time: 22 minutes
  • Total Time: 32 minutes
  • Yield: 6 muffins
  • Category: Breakfast
  • Method: Baking
  • Diet: Gluten Free

Ingredients

  • ½ cup (83 g) ground flax seeds (flax meal)
  • ¼ cup (30 g) walnuts
  • 1 tablespoon (8 g) coconut flour
  • ¼ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ teaspoon cinnamon
  • ¾ cup (113 g) prunes, packed
  • 3 large eggs
  • 2 tablespoons (28 g) coconut oil, melted
  • ¼ cup (28 g) carrot, grated, about 1 large carrot
  • ¼ cup (55 g) chopped pineapple chunks

Instructions

    1. Preheat the oven to 350F (180 C) and line 6 muffin cups with paper liners.
    2. In a food processor, combine flax meal, walnuts, and coconut flour until it resembles coarse sand. Add baking soda, salt, and cinnamon; pulse a few times to combine.
    3. Add prunes and pulse until they are chopped and incorporated into the mixture (you are not trying to make a paste, just a coarse dough of sorts).
    4. Add eggs and melted coconut oil and pulse a few times to incorporate. Fold in grated carrot and chopped pineapple just enough to combine.
    5. Spoon in about ¼ cup of muffin batter into 6 prepared muffin cups. Bake 22 minutes, or until the toothpick comes out clean. Allow muffins to cool down completely about 45 minutes before eating.

 

Equipment

Best Grain-Free Meals on the Planet

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Coconut Flour

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Nutrition

  • Serving Size: 1 muffin
  • Calories: 218
  • Sugar: 10.5 g
  • Sodium: 201 mg
  • Fat: 10.3 g
  • Saturated Fat: 4.9 g
  • Trans Fat: 0 g
  • Carbohydrates: 18.6 g
  • Fiber: 5.8 g
  • Protein: 6.9 g
  • Cholesterol: 93 mg

Did you make this recipe?

Tag @MOMables on Instagram and hashtag it #momables

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Reader Interactions

Comments

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    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. nicole

    August 16, 2022 at 6:08 am

    i needed a good healthy breakfast muffin and this was it!

    ★★★★★

    Reply
  2. michelle

    August 16, 2022 at 2:38 am

    we all loved these fiber muffins!

    ★★★★★

    Reply
  3. Paul Chapman

    February 03, 2019 at 12:07 pm

    These paleo muffins are great. Easy to make and delicious. How many grams of carbs are in them? Thx.

    Reply
    • Laura Fuentes

      February 07, 2019 at 11:14 am

      The nutrition information has been added to the recipe. Enjoy!

      Reply
  4. KIMBERLY S

    March 16, 2016 at 1:54 pm

    We get plenty of fiber from lots of fruits and veggies!!

    ★★★★★

    Reply
  5. Rebecca H

    March 13, 2016 at 8:02 pm

    I always have dates or prunes on hand! Also, since I am gluten free, I love using coconut flour which is packed with fiber! =)

    ★★★★★

    Reply
  6. Mary

    March 12, 2016 at 3:47 pm

    I love adding prunes as well to my cakes, muffins to add the fiber plus I just love to eat prunes straight from the bag. I love the sweetness and knowing they are all natural.

    Reply
  7. Nicole

    March 11, 2016 at 11:45 pm

    I love to add chia seeds to things like yogurt and smoothies!

    Reply
  8. Maria

    March 11, 2016 at 11:44 am

    Love oatmeal for breakfast and add chia seeds to greek yogurt for an added boost.

    Reply
  9. Maria

    March 11, 2016 at 11:38 am

    Love eating oatmeal for breakfast and adding chia seeds to greek yogurt for an added boost.

    Reply
  10. Amy J.

    March 11, 2016 at 1:00 am

    Thought I commented on this already, but apparently my phone are my comment :(. Anyways, I’m not great at deliberate fiber every day, but do try to incorporate whole wheat and beans into our diet. I also have a few go-to recipes that include flax seeds.

    Reply
  11. Julie

    March 10, 2016 at 8:32 pm

    I like adding ground flax seed to my cereal or smoothies to get extra fiber.

    Reply
  12. Katy Emanuel

    March 10, 2016 at 8:09 pm

    I bake with Chia seeds and also add them to yogurt and smoothies for the kids. Flax seed is another option we mix in to help.

    Reply
  13. Tracey

    March 10, 2016 at 6:11 pm

    P.S. My favorite way to get in more fiber is to snack on fresh prunes and fresh figs!

    Reply
  14. Tracey

    March 10, 2016 at 6:10 pm

    Can you use frozen pineapple for this recipe? Thanks.

    Reply
    • Laura Fuentes

      March 11, 2016 at 11:21 am

      absolutely! just let it thaw out a little and chop the chunks into smaller pieces

      Reply
  15. Theresa

    March 10, 2016 at 4:38 pm

    When we are busy we add in Fiber one snacks to get more fiber.

    Reply
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