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!
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.
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!
- Prep the oven
Preheat the oven to 350F and line a 6-count muffin pan with paper liners. - 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. - 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. - Fold in the rest
Toss the grated carrot and diced pineapple into the batter and fold to combine. - 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.
PrintHigh Fiber Breakfast Muffins
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.
- 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
-
- Preheat the oven to 350F (180 C) and line 6 muffin cups with paper liners.
- 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.
- 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).
- Add eggs and melted coconut oil and pulse a few times to incorporate. Fold in grated carrot and chopped pineapple just enough to combine.
- 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.
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
Paul Chapman
These paleo muffins are great. Easy to make and delicious. How many grams of carbs are in them? Thx.
Laura Fuentes
The nutrition information has been added to the recipe. Enjoy!
KIMBERLY S
We get plenty of fiber from lots of fruits and veggies!!
★★★★★
Rebecca H
I always have dates or prunes on hand! Also, since I am gluten free, I love using coconut flour which is packed with fiber! =)
★★★★★
Mary
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.
Nicole
I love to add chia seeds to things like yogurt and smoothies!
Maria
Love oatmeal for breakfast and add chia seeds to greek yogurt for an added boost.
Maria
Love eating oatmeal for breakfast and adding chia seeds to greek yogurt for an added boost.
Amy J.
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.
Julie
I like adding ground flax seed to my cereal or smoothies to get extra fiber.
Katy Emanuel
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.
Tracey
P.S. My favorite way to get in more fiber is to snack on fresh prunes and fresh figs!
Tracey
Can you use frozen pineapple for this recipe? Thanks.
Laura Fuentes
absolutely! just let it thaw out a little and chop the chunks into smaller pieces
Theresa
When we are busy we add in Fiber one snacks to get more fiber.