Mar 2, 2016
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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!
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.
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.
High Fiber Breakfast Muffins
- ½ cup ground flax seeds (flax meal)
- ¼ cup walnuts
- 1 tablespoon coconut flour
- ¼ teaspoon baking soda
- ¼ teaspoon salt
- ½ teaspoon cinnamon
- ¾ cup prunes packed
- 3 large eggs
- 2 tablespoons coconut oil melted
- ¼ cup grated carrot about 1 large carrot
- ¼ cup pineapple chunks chopped
- 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.
i needed a good healthy breakfast muffin and this was it!
we all loved these fiber muffins!
These paleo muffins are great. Easy to make and delicious. How many grams of carbs are in them? Thx.
The nutrition information has been added to the recipe. Enjoy!
We get plenty of fiber from lots of fruits and veggies!!
I always have dates or prunes on hand! Also, since I am gluten free, I love using coconut flour which is packed with fiber! =)
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.
I love to add chia seeds to things like yogurt and smoothies!
Love oatmeal for breakfast and add chia seeds to greek yogurt for an added boost.
Love eating oatmeal for breakfast and adding chia seeds to greek yogurt for an added boost.
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.
I like adding ground flax seed to my cereal or smoothies to get extra fiber.
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.
P.S. My favorite way to get in more fiber is to snack on fresh prunes and fresh figs!
Can you use frozen pineapple for this recipe? Thanks.
absolutely! just let it thaw out a little and chop the chunks into smaller pieces
When we are busy we add in Fiber one snacks to get more fiber.
My family loves baked sweet potatoes!
Lots of leafy greens added to our meals.
We make smoothies!
I love adding extra fiber to smoothies. My kids don’t notice the difference!
Lentils and black beans are my favorite fiber. BTW, this muffin recipe sounds AMAZIN! I love using Sunsweet’s diced prunes in place of raisins in oatmeal cookies and other baked goods.
I always thought of prunes as food for ‘old people’ but I have lately discovered that they are a great way for our family to get more fiber. Thanks for the new recipe – I’ll have to give it a try.
We incorporate a flax/hemp seed blend into smoothies and soaked oatmeal as well as add chia seeds. Lots of lentils and other pulses add to our fiber intake along with plenty of fresh fruits and leafy green vegetables. Prunes on occasion are doled out when the little ones are suffering with constipation. I love the idea of incorporating them into a muffin. I’m plotting the addition of a bit of dehydrated powdered spinach to add some sneaky greens into the muffins! 😉 I often incorporate “sneaky” veggies but ALWAYS let the kiddos know what they ate afterwards!
We love beans, chia and prunes too!
I add sweet potatoes to certain recipes or bake them to eat with dinner. My family also likes to eat Sunsweet Ones right out of the package.
I love to sneak flax seeds into smoothies! Can’t even tell they’re in there!
I did this muffins yesturday evening. .. they are delicious. They landed in my kids’s lunchbox for today! I took some for my mornig coffe in the office. Today they are sweeter and so fruity. Our domestic patents for smuggling the fiber.. I’ m adding chia for ech baking, muffins and cakes. Almonds… we love theme as a snacks. Fruits and veggies in ever form. Besides we love bucweat groats – the white one, not roasted. Insteas of porridge I cook it with coco milk, apples, cinnamon and some raisins.
I’m so glad you enjoyed them! Thank you for sharing with others.
I buy those individually wrapped prunes.
I will add prunes and eat fruit. I also use miralax probably once a week. I’m excited to make these muffins, a yummy alternative. 🙂
let me know how much you enjoy them 🙂
We try to only eat whole grain bread, add fiber to smoothies, and occasionally snack on Fiber One products. I’ll have to try these muffins!
I add beans to salads and main dishes
I add chia seeds and flaxmeal to my overnight oatmeal. So quick and easy in the morning!
I eat oatmeal regularly and sometimes add it to my smoothies to help fuel my extra long days
We have oatmeal every morning and we eat legumes & beans!
Homemade oatmeal for breakfast sprinkled with chopped nuts and dried fruit like cherries, cranberries, or dates.
I love putting chia seeds in anything I can!!! Thanks for the recipe
I add finely shredded cabbage to ground beef I use in casseroles and use cauliflower rice in place of rice in soups/strews.
I make no bake cookies and sub ground chia seeds for about one half cup of the oats. They are delicious!
We’re fans of breakfast smoothies with kale or spinach, fruit, chia seeds and flax meal.
Look good! Can’t wait to try these!
We love using Chia Seed Powder in our smoothie to add more fiber 🙂
I eat raw vegetables for lunch, like sugar snap peas and sometimes popcorn as a snack
My 3 year old daughter and I love eating prunes right out of the bag and since she was 1 we have called them purple candy. 😉 Oatmeal and fresh smoothies are our other favorites. 🙂
I love to use ground flaxseed in baking, oatmeal, smoothies, and even sprinkled on toast with peanut butter 🙂
My whole family loves Sunsweet prunes for a snack! I also add lentils to most of my soup, chili, & stew recipes for extra fiber.
Chile is the best in my house.
I just add grinded flaxseed and chia seeds to pretty much everything I cook or bake. Since neither has a flavor, its very easy to add them to pancakes, cereal, even brown rice as it is cooking.
Muffins are our go to for adding fiber! I add milled flaxseed to muffibs,granola ,and smoothies.
I put prunes and spinach with apple juice in a smoothie. My boys love it.
We add veggies or fruit to at least two meals a day and snacks…and I drink a high fiber drink everyday that is wonderful with OJ
I eat a lot of Clif bars as well as my son for a quick breakfast. I also like to incorporate flax seed into the smoothies I make for me and my children on the weekends.
I start our day with a wholegrain cereal that I make with quinoa, wheat berries, oat groats, barley & cracked wheat mixed with granola, raisins and flax seeds. Try to have veggies with at least one meal each day and a fresh piece of fruit each day.
Thx for the muffin recipe; sounds yummy!
I like to put flaxmeal in recipes to sneak in extra fiber
I also love prunes! We like to chop and sprinkle them over cereal. I also add flax to my bread dough and spinach to my soups
Every time I cook dinner where I can I saute a few stalks of chopped celery and add in
My favorite high fiber snack? Prunes of course. They are our go to natural snack when kiddos need it.
I like to include dates as well. they are a great alternative to the Sunsweet Prunes.
I put handfuls of fresh spinach in my breakfast shakes.
I like to eat oatmeal with blueberries and a few almonds.
Good reminder because I tend to go in phases – being good for awhile and then slipping back and forgetting to restock those handy chia seeds, flax, etc. But we are good about having oatmeal frequently and have just started trying the overnight oatmeal concept and I am excited about a new oatmeal tactic to get us out of a rut. I have tried a lot of your recipes and really value their simplicity and healthiness for a busy family.
I like to add flax seeds to my smoothies when I make them for my boys. I make them with vanilla yogurt, frozen bananas, strawberries, and add some flax seed and milk – they love my smoothies!
I use 100% whole wheat bread, oatmeal, fresh fruit, and vegetables to add fiber to my family’s meals.
I eat Prunes.
Black beans and also dried fruit! But not together!
I love to sneak ground up chia seeds in muffins, pancakes and smoothies!
We use whole wheat for everything and add flax and Chia seeds to baked goods. I try not to peel fruits so that my kids get the fiber from the skin.
Big fan of beans over here! We have them several times a week. From dried to fresh; black, pinto, white, red, and I always make refried with the leftovers. I also try to add them whenever possible to a dish or salad; hot or cold!
What a great recipe!
I just make smoothies & sneak in seeds or I have been using green packets I found on amazon. Usually mix with berries & freeze in a popsicle mold! Kids love them & I can sneak anything in there I’d like them to eat!
Recipe looks yummy! My son has some issues also so there’s always added flax and chia to any baked goods and luckily he really likes prunes and apples of course 🙂
Lori in NY
I add more fiber to my diet by eating dates – yummy!
I add Milled Flaxseed to up my fiber intake.
My kids would love this recipe!
I add chia seeds to my smoothies! I also try to eat a variety of beans.
We add beans to everything!
I make chia seed pudding and we eat vegetables and dried fruits and cupcakes made with flax meal and veggies.
I think the recipe will be delicious and I like the fact that it does not have any sugar except of that in the prunes. I will try tis recipe and I hope my 4-yr old will like these muffins.
I usually eat lentils and beans. Of course I eat a lot of fruits and vegetagles. Have not been brave enough to try flax and chia seeds. Maybe I will give it a try!
I just try and incorporate high fiber fruits and veggies as well as bean dishes as sides in my family’s meals.
I’ve never been very creative about this – while wheat products and recipes that include flax seeds. Now that I’ve read the other responses, I guess my trying to make more bean meals is good too :p.
I actually have a question about the recipe – do your kids have any trouble with eating all those prunes in the muffins? My five year old are a bunch of prunes for small the other day and . . . let’s just say they worked too efficiently for him :/.
We add a lot of beans to our diet for extra fiber.
I eat oatmeal everyday and usually had chia and flax seed.
To add fiber I use flaxseed, chia seeds, hemp hearts in my cooking.
Chia, flax, and beans!
My favorite sources of fiber are oats, beans, and lentils!
I’d love to try this recipe. I add fiber to my diet by grabbing a handful of raisins a few times throughout my day.
I add chia seeds to some meals and to some of my protein shakes
We add more fiber to our diet by having fresh or dried fruit – like Sunsweet products – and fresh vegetables with every meal and snack.
Anything with flax seed. We use it a lot as an egg substitute since I have a food allergy kid!
“P” Fruits (pear, plum,peach) and breakfast bars with oats, coconut, chia
I enjoy a variety of seeds plus black beans, avocados, sweet potatoes, and oats are some of my favorites.
I try adding beans when I can, and eat oatmeal
My household could use more fiber in our diet. Beans are a source I use in soups/stews but this looks like a win muffin recipe. Thanks!
The wheat bran and not-so-tasty muffins sound all too familiar!
I need all the help I can get on this one!
I just started drinking green smoothies for breakfast. So I get my fiber from spinach.
I love to have a big container of fresh veggies and fruit beside me at work. It’s a lot healthier to much on those than chips and makes getting plenty of fiber easy and yummy!
I add a couple of spoonfuls of psyllium husk to my muffin recipes…no one ever notices. The prunes are a great idea!
I am looking forward to getting additional fiber to my family with these muffins!
Love this recipe! Can’t wait to try it and share with my little one. I love adding chia seeds to my muffins (or anything such as oatmeal, meatloaf, spaghetti a sauce, smoothies, pancakes, etc) for added protein, omegas and fiber. Thank you for sharing!
When I need more fiber, I eat oatmeal for breakfast 🙂
I sprinkle flax seeds on cereal and eat lots of dried plums and figs from our trees
I like to add quinoa and chia seed to almost every family meals.
For this recipe, can I substitute coconut flour with other flour like all purpose/wheat/almond etc ?
Anything green, and lentils are my two favorites.
Anything green, or lentils are my two favorite.
I love to add beans to my turkey taco meat. We get the fiber plus the meat goes farther – double win!
Oatmeal for breakfast.
I too put flax, chia seeds, nuts, coconut and greens into a lot of the things my family eats; Stir fry, smoothies, cold cereal, hot cereal, cookies, etc. I use my vitamix to blend the fiber in our smoothies and juices, rather than strain it out.
I prefer to eat lots of green salad, yogurt. I like prune, I will try this recipe.
In the mornings, I make a green smoothie with lots of fruits, spinach and chia seeds.
Snack time in our family is always fresh fruit or veggie, sometimes dipped in hummus.
Cooked and mashed red lentils in pancakes is a great way to sneak legumes into food 🙂
We eat lots of fresh veges and lots of legumes
I add flax seed and oatmeal to our smoothies! My son doesn’t taste it and he gets what he needs. I also use a vitamix for our juices so everything gets consumed.
I love sweet potatoes and oatmeal.
Best way to add more fiber to my family’s diet? PEANUT BUTTER BITES!! Oats, Coconut, Chia Seed, Raisins, Honey, Peanut Butter. They are a family favorite – a very easy breakfast with milk and a great afterschool snack!
I love green smoothies for breakfast and after school snacks. I add flax seeds quite often for a nice fiber boost. I am excited to try these muffins too.
I try add beans to many of my weekly recipes to increase my family’s fiber intake. I also encourage my kids to eat as much fresh fruit as possible –
Hi, I’m in search for low carb protein breakfast I can prepare in advance. I’m going to try this recipe tomorrow. To add extra fiber and good fats I blend avocado peels and unshelled raw pumpkin seeds into smoothies. The tricky part is to balance bitter taste of avocado peel though.
We get more fiber by eating homegrown salad everyday from our tower garden! These muffins look delicious!
adding flax seeds!
I add a lot of fiber to our smoothies — coconut, flax seeds, chia seeds, hemp seeds, greens when my daughter doesn’t veto them. And we love chia pudding.
I like to throw flax seeds into almost everything. Just give it a whir in my coffee grinder. But as a family we eat a lot of fruits and veggies and fresh whole grains!
I like to put lots of fruit and oatmeal into my kiddos’ smoothies.
I love to add grounded flax seed in muffins and yogurt.
I add flax seeds along with whole wheat flour to make rotis/tortillas. Sometimes I add boiled legumes to add more fiber to the tortillas or rotis.
Psyllium husks every morning, I drink them in a smoothie
My family loves granola bars. So I make my own and add ground flaxseed to them. I’m allergic to flaxseed, but my kids love the granola bars, so why not make it for a them!!!
I make the famous faux chocolate chip cookie dough dip that is primarily garbanzo beans. My kids wolf it down with apple slices.
We love apricots, chia seeds, and beans.
I try to add extra veggies to our soups/stews. Then I have them eat some cut up fruit or veggie sticks as after school snacks or just snacks in general.
I add ground flax, chia, and psyllium husks to our muffins & homemade bread. It adds a ton of fiber & no one has noticed a change in taste!
I put ground flax in everything from meatballs, soups and burgers, to smoothies and yoghurt. I also love adding chopped apricots to curries and any tomato based sauces, for fiber and natural sweetness for the children.
Congrats Anna! You are winner of the Sunsweet Gift Card! Please email me at [email protected]
Using whole apples and other fruits!
By adding chia and/or flax seed to oatmeal and cereal.
I add flax seeds to my baked goods and use beans in more savory dishes.
Prunes are a go-to source of fiber at our house, also pears and leafy greens in smoothies. Thanks for the recipe, we’ll have to try it!
Fruit, veggies, grains, seeds, and a lot of hydration!!
Prunes are a go-to source of fiber at our house, also leafy greens in smoothies, and pears.
Soaking chia seeds overnight in almond milk with spices makes an easy breakfast.
I try to work veggies into extra parts of the meal. For instance, if I am using ground beef, I grate zucchini into the beef to up the fiber content. Then serve veggies on the side as well. I also like to try to eat a smoothie or salad everyday.
Smoothies, overnight oats, homemade granola, beans/lentils, lots of fruits and veggies
I like to blend up a smoothie full of fruits and veggies with their skins on (after a good wash of course!) and sip on that as a fibrous and healthy snack
Beans! Soup, chili, salads! They are awesome.
I make chia pudding to get a fiber boost! I’m allergic to pineapple but I’m going to try this recipe with a sub. Can’t wait!
I add beans, whole fruit and veggies to every meal and snack to help boost my fiber! Also, a few high fiber breads and bars if necessary!
Spinach salad every day at lunch… for the kiddos, I need to be better with the fiber. This is a great way to start!
I incorporate lots of dark greens, veggies, etc, into my diet! I love putting spinach/kale into omelettes, smoothies and salads!
Thanks for the chance to win!!
I like to make homemade refried beans and add black beans to salads a lot.
My favorite way to add fiber is to eat oatmeal (cooked or cold) for breakfast and using lots of beans for lunch or dinner.
( What are some of your go-to ways to add more fiber into your diet) by adding fresh fruit & nuts to meals i also add beans to my salads & soups, beans peas are high fiber
I use my crock pot and cook some dried beans about once a month. I also use black beans in soups, salads and cassetoles. And of course, there’s always oatmeal!!
I use my vitamix to blend dark leafy greens and fruit, especially prunes and apples. I do this rather than juicing so that I maintain all of the fiber from the fruit.
I add beans when I can to get extra fiber.
I soak chia, oats/granola and fruits in yogurt with almond milk overnight in the refrigerator for a quick breakfast high in fiber and protein!
Chia seeds!! I love having smoothies for breakfast and when I do I add chia seeds everytime. Quick and easy breakfast that’s tasty And high in fiber
I eat soaked oatmeal every day for breakfast to start my day with fiber. I also sneak flax seeds into my homemade granola bars and other meals throughout the day!
Legumes are always a good bet!
I try to sneak flax meal and chia seeds in thinks like pancakes or waffles so everyone gets the benefit
Lentil stew, or adding beans to salads or dinners.
I like eating chia seeds and any time I make a bread I have to use chia seeds as a egg substitute since I am eggs free.