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Home » Recipes » Muffins & Scones

High Fiber Breakfast Muffins

Published: Mar 2, 2016 · Updated: Jul 6, 2023 by Laura Fuentes · This post may contain affiliate links

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.
4.86 from 104 votes
Jump to Recipe

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.

High Fiber Breakfast Muffins

Laura Fuentes
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.
4.86 from 104 votes
Servings 6 muffins
Prep Time 10 minutes mins
Cook Time 22 minutes mins
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Ingredients
 

  • 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

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.

Equipment

Best Grain-Free Meals on the Planet
Coconut Flour

Nutrition

Serving: 1 muffinCalories: 239kcalCarbohydrates: 21gProtein: 7gFat: 16gSaturated Fat: 6gPolyunsaturated Fat: 7gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 82mgSodium: 185mgPotassium: 349mgFiber: 6gSugar: 10gVitamin A: 1186IUVitamin C: 2mgCalcium: 66mgIron: 2mg
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    Recipe Rating




  1. Jacquelyn

    November 12, 2023 at 5:26 pm

    5 stars
    Thank you, these are very enjoyable!

    Reply
  2. nicole

    August 16, 2022 at 6:08 am

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

    Reply
  3. michelle

    August 16, 2022 at 2:38 am

    5 stars
    we all loved these fiber muffins!

    Reply
  4. Paul Chapman

    February 03, 2019 at 12:07 pm

    5 stars
    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
  5. KIMBERLY S

    March 16, 2016 at 1:54 pm

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

    Reply
  6. Rebecca H

    March 13, 2016 at 8:02 pm

    5 stars
    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
  7. Mary

    March 12, 2016 at 3:47 pm

    5 stars
    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
  8. Nicole

    March 11, 2016 at 11:45 pm

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

    Reply
  9. Maria

    March 11, 2016 at 11:44 am

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

    Reply
  10. Maria

    March 11, 2016 at 11:38 am

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

    Reply
  11. Amy J.

    March 11, 2016 at 1:00 am

    5 stars
    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
  12. Julie

    March 10, 2016 at 8:32 pm

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

    Reply
  13. Katy Emanuel

    March 10, 2016 at 8:09 pm

    5 stars
    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
  14. 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
  15. 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
  16. Theresa

    March 10, 2016 at 4:38 pm

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

    Reply
  17. Nell

    March 10, 2016 at 3:36 pm

    My family loves baked sweet potatoes!

    Reply
  18. Jamie

    March 10, 2016 at 3:21 pm

    Lots of leafy greens added to our meals.

    Reply
  19. Kristin C.

    March 10, 2016 at 11:34 am

    We make smoothies!

    Reply
  20. Elizabeth Kindler

    March 10, 2016 at 11:06 am

    I love adding extra fiber to smoothies. My kids don’t notice the difference!

    Reply
  21. Betsy L

    March 10, 2016 at 10:53 am

    5 stars
    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.

    Reply
  22. Debbie H

    March 10, 2016 at 10:49 am

    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.

    Reply
  23. Kathy D

    March 10, 2016 at 10:39 am

    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!

    Reply
  24. Susie

    March 10, 2016 at 10:30 am

    We love beans, chia and prunes too!

    Reply
  25. Jennifer

    March 10, 2016 at 10:01 am

    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.

    Reply
  26. Jessica K

    March 10, 2016 at 6:37 am

    5 stars
    I love to sneak flax seeds into smoothies! Can’t even tell they’re in there!

    Reply
  27. Beata

    March 10, 2016 at 1:49 am

    5 stars
    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.

    Reply
    • Laura Fuentes

      March 10, 2016 at 11:44 am

      I’m so glad you enjoyed them! Thank you for sharing with others.

      Reply
  28. Kris

    March 10, 2016 at 12:56 am

    5 stars
    I buy those individually wrapped prunes.

    Reply
  29. Michelle

    March 09, 2016 at 11:44 pm

    5 stars
    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. 🙂

    Reply
    • Laura Fuentes

      March 10, 2016 at 11:44 am

      let me know how much you enjoy them 🙂

      Reply
  30. Christy White

    March 09, 2016 at 10:02 pm

    5 stars
    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!

    Reply
  31. Deb s

    March 09, 2016 at 9:25 pm

    5 stars
    I add beans to salads and main dishes

    Reply
  32. Stacy L

    March 09, 2016 at 9:24 pm

    I add chia seeds and flaxmeal to my overnight oatmeal. So quick and easy in the morning!

    Reply
  33. BonnieT

    March 09, 2016 at 9:18 pm

    5 stars
    I eat oatmeal regularly and sometimes add it to my smoothies to help fuel my extra long days

    Reply
  34. Maria Rodriguez

    March 09, 2016 at 9:10 pm

    5 stars
    We have oatmeal every morning and we eat legumes & beans!

    Reply
  35. Julie W.

    March 09, 2016 at 9:04 pm

    Homemade oatmeal for breakfast sprinkled with chopped nuts and dried fruit like cherries, cranberries, or dates.

    Reply
  36. Amanda M

    March 09, 2016 at 8:40 pm

    5 stars
    I love putting chia seeds in anything I can!!! Thanks for the recipe

    Reply
  37. Robyn Owens-Miille

    March 09, 2016 at 8:24 pm

    5 stars
    I add finely shredded cabbage to ground beef I use in casseroles and use cauliflower rice in place of rice in soups/strews.

    Reply
  38. Valerie

    March 09, 2016 at 8:12 pm

    5 stars
    I make no bake cookies and sub ground chia seeds for about one half cup of the oats. They are delicious!

    Reply
  39. Allison Hubbard

    March 09, 2016 at 8:06 pm

    5 stars
    We’re fans of breakfast smoothies with kale or spinach, fruit, chia seeds and flax meal.

    Reply
  40. Carrie

    March 09, 2016 at 7:57 pm

    5 stars
    Look good! Can’t wait to try these!

    Reply
  41. Annie

    March 09, 2016 at 7:54 pm

    5 stars
    We love using Chia Seed Powder in our smoothie to add more fiber 🙂

    Reply
  42. Lorie lopez

    March 09, 2016 at 7:40 pm

    4 stars
    I eat raw vegetables for lunch, like sugar snap peas and sometimes popcorn as a snack

    Reply
  43. Kristina Jones

    March 09, 2016 at 7:36 pm

    5 stars
    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. 🙂

    Reply
  44. Alison Morawek

    March 09, 2016 at 7:35 pm

    I love to use ground flaxseed in baking, oatmeal, smoothies, and even sprinkled on toast with peanut butter 🙂

    Reply
  45. Stacy

    March 09, 2016 at 7:33 pm

    5 stars
    My whole family loves Sunsweet prunes for a snack! I also add lentils to most of my soup, chili, & stew recipes for extra fiber.

    Reply
  46. Heather

    March 09, 2016 at 7:30 pm

    2 stars
    Chile is the best in my house.

    Reply
  47. Claudia Lucha

    March 09, 2016 at 7:17 pm

    4 stars
    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.

    Reply
  48. Jessica hoover

    March 09, 2016 at 7:16 pm

    5 stars
    Muffins are our go to for adding fiber! I add milled flaxseed to muffibs,granola ,and smoothies.

    Reply
  49. Julia

    March 09, 2016 at 7:08 pm

    4 stars
    I put prunes and spinach with apple juice in a smoothie. My boys love it.

    Reply
  50. Gerri

    March 09, 2016 at 6:25 pm

    5 stars
    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

    Reply
  51. Kelli F.

    March 09, 2016 at 2:52 pm

    5 stars
    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.

    Reply
  52. amee

    March 08, 2016 at 5:56 pm

    5 stars
    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!

    Reply
  53. Amy Pacheco

    March 08, 2016 at 4:18 pm

    5 stars
    I like to put flaxmeal in recipes to sneak in extra fiber

    Reply
  54. Jessica

    March 08, 2016 at 11:20 am

    4 stars
    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

    Reply
  55. KRISTI

    March 08, 2016 at 11:11 am

    Every time I cook dinner where I can I saute a few stalks of chopped celery and add in

    Reply
  56. GK

    March 08, 2016 at 9:01 am

    5 stars
    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.

    Reply
  57. April

    March 08, 2016 at 6:39 am

    I put handfuls of fresh spinach in my breakfast shakes.

    Reply
  58. LW

    March 07, 2016 at 11:30 pm

    I like to eat oatmeal with blueberries and a few almonds.

    Reply
  59. Lynette Larkins

    March 07, 2016 at 11:17 pm

    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.

    Reply
  60. Lori

    March 07, 2016 at 9:06 pm

    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!

    Reply
  61. Rebecca B.

    March 07, 2016 at 5:58 pm

    I use 100% whole wheat bread, oatmeal, fresh fruit, and vegetables to add fiber to my family’s meals.

    Reply
  62. Thomas Murphy

    March 07, 2016 at 5:24 pm

    5 stars
    I eat Prunes.

    Reply
  63. Faith M

    March 07, 2016 at 3:36 pm

    5 stars
    Black beans and also dried fruit! But not together!

    Reply
  64. Beckee

    March 07, 2016 at 2:14 pm

    4 stars
    I love to sneak ground up chia seeds in muffins, pancakes and smoothies!

    Reply
  65. Ashleigh Davis

    March 07, 2016 at 1:32 pm

    5 stars
    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.

    Reply
  66. Leslie

    March 07, 2016 at 1:22 pm

    5 stars
    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!

    Reply
  67. Padma

    March 07, 2016 at 1:14 pm

    5 stars
    What a great recipe!

    Reply
  68. Cheryl Ellis

    March 07, 2016 at 12:53 pm

    5 stars
    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!

    Reply
  69. Krista

    March 07, 2016 at 12:34 pm

    5 stars
    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 🙂

    Reply
  70. Lori in NY

    March 07, 2016 at 10:53 am

    I add more fiber to my diet by eating dates – yummy!

    Reply
  71. Karen Sablich

    March 07, 2016 at 10:43 am

    I add Milled Flaxseed to up my fiber intake.

    Reply
  72. Charlene

    March 07, 2016 at 10:19 am

    My kids would love this recipe!

    Reply
  73. Dana

    March 07, 2016 at 9:34 am

    I add chia seeds to my smoothies! I also try to eat a variety of beans.

    Reply
  74. Aubrey

    March 07, 2016 at 9:29 am

    We add beans to everything!

    Reply
  75. Sofia

    March 07, 2016 at 9:24 am

    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.

    Reply
  76. Stacy

    March 07, 2016 at 9:21 am

    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!

    Reply
  77. Tracie M

    March 07, 2016 at 9:17 am

    I just try and incorporate high fiber fruits and veggies as well as bean dishes as sides in my family’s meals.

    Reply
  78. Amy J.

    March 07, 2016 at 9:16 am

    5 stars
    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 :/.

    Reply
  79. Talia B.

    March 07, 2016 at 8:57 am

    5 stars
    We add a lot of beans to our diet for extra fiber.

    Reply
  80. Melanie

    March 07, 2016 at 8:52 am

    5 stars
    I eat oatmeal everyday and usually had chia and flax seed.

    Reply
  81. Cathy Thelen

    March 07, 2016 at 8:37 am

    5 stars
    To add fiber I use flaxseed, chia seeds, hemp hearts in my cooking.

    Reply
  82. Andi

    March 07, 2016 at 8:32 am

    5 stars
    Chia, flax, and beans!

    Reply
  83. Kelly

    March 07, 2016 at 8:16 am

    My favorite sources of fiber are oats, beans, and lentils!

    Reply
  84. cassandra

    March 07, 2016 at 8:11 am

    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.

    Reply
  85. latanya

    March 07, 2016 at 7:38 am

    I add chia seeds to some meals and to some of my protein shakes

    Reply
  86. Nancy

    March 07, 2016 at 7:33 am

    We add more fiber to our diet by having fresh or dried fruit – like Sunsweet products – and fresh vegetables with every meal and snack.

    Reply
  87. Emily

    March 07, 2016 at 7:32 am

    Anything with flax seed. We use it a lot as an egg substitute since I have a food allergy kid!

    Reply
  88. Rebecca Ballowe

    March 07, 2016 at 7:17 am

    4 stars
    “P” Fruits (pear, plum,peach) and breakfast bars with oats, coconut, chia

    Reply
  89. Trish

    March 07, 2016 at 7:12 am

    I enjoy a variety of seeds plus black beans, avocados, sweet potatoes, and oats are some of my favorites.

    Reply
  90. Laura B

    March 07, 2016 at 7:08 am

    5 stars
    I try adding beans when I can, and eat oatmeal

    Reply
  91. Karen LaCosse

    March 07, 2016 at 6:35 am

    5 stars
    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!

    Reply
  92. PreK Teacher

    March 07, 2016 at 5:09 am

    5 stars
    The wheat bran and not-so-tasty muffins sound all too familiar!

    Reply
  93. Susanne

    March 07, 2016 at 5:08 am

    5 stars
    I need all the help I can get on this one!

    Reply
  94. Rig

    March 07, 2016 at 2:16 am

    5 stars
    I just started drinking green smoothies for breakfast. So I get my fiber from spinach.

    Reply
  95. Kim Batley

    March 07, 2016 at 12:28 am

    5 stars
    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!

    Reply
  96. Kristi

    March 06, 2016 at 11:59 pm

    5 stars
    I add a couple of spoonfuls of psyllium husk to my muffin recipes…no one ever notices. The prunes are a great idea!

    Reply
  97. Lori McGinley

    March 06, 2016 at 11:48 pm

    5 stars
    I am looking forward to getting additional fiber to my family with these muffins!

    Reply
  98. Alisha Soukaseume

    March 06, 2016 at 11:15 pm

    5 stars
    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!

    Reply
  99. Cathy

    March 06, 2016 at 10:50 pm

    5 stars
    When I need more fiber, I eat oatmeal for breakfast 🙂

    Reply
  100. Carol Castillo

    March 06, 2016 at 10:32 pm

    5 stars
    I sprinkle flax seeds on cereal and eat lots of dried plums and figs from our trees

    Reply
  101. Nini

    March 06, 2016 at 10:28 pm

    5 stars
    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 ?

    Thank you.

    Reply
  102. Heidi Ross

    March 06, 2016 at 10:24 pm

    Anything green, and lentils are my two favorites.

    Reply
  103. Heidi

    March 06, 2016 at 10:23 pm

    4 stars
    Anything green, or lentils are my two favorite.

    Reply
  104. Andrea

    March 06, 2016 at 10:22 pm

    I love to add beans to my turkey taco meat. We get the fiber plus the meat goes farther – double win!

    Reply
  105. Tami

    March 06, 2016 at 10:20 pm

    Oatmeal for breakfast.

    Reply
  106. Lisa Lind

    March 06, 2016 at 10:14 pm

    5 stars
    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.

    Reply
  107. Zeynep

    March 06, 2016 at 10:08 pm

    I prefer to eat lots of green salad, yogurt. I like prune, I will try this recipe.

    Reply
  108. Zilia

    March 06, 2016 at 10:05 pm

    5 stars
    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 🙂

    Reply
  109. Joellyn

    March 06, 2016 at 10:05 pm

    We eat lots of fresh veges and lots of legumes

    Reply
  110. Tammy

    March 06, 2016 at 9:56 pm

    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.

    Reply
  111. Jamie

    March 06, 2016 at 9:46 pm

    4 stars
    I love sweet potatoes and oatmeal.

    Reply
  112. suzanne kirkland

    March 06, 2016 at 9:42 pm

    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!

    Reply
  113. Ashlee R

    March 06, 2016 at 9:39 pm

    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.

    Reply
  114. Colleen M

    March 06, 2016 at 9:34 pm

    5 stars
    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 –

    Reply
  115. Magdalena

    March 06, 2016 at 9:30 pm

    5 stars
    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.

    Reply
  116. Amber Canaan

    March 06, 2016 at 9:27 pm

    4 stars
    We get more fiber by eating homegrown salad everyday from our tower garden! These muffins look delicious!

    Reply
  117. lili

    March 06, 2016 at 9:24 pm

    5 stars
    adding flax seeds!

    Reply
  118. Sarah

    March 06, 2016 at 9:22 pm

    5 stars
    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.

    Reply
  119. Bonnie N

    March 06, 2016 at 9:21 pm

    5 stars
    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!

    Reply
  120. Cheryl B

    March 06, 2016 at 9:04 pm

    I like to put lots of fruit and oatmeal into my kiddos’ smoothies.

    Reply
  121. Sarah

    March 06, 2016 at 9:03 pm

    I love to add grounded flax seed in muffins and yogurt.

    Reply
  122. Priyanka

    March 06, 2016 at 9:00 pm

    5 stars
    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.

    Reply
  123. Jenni m.

    March 06, 2016 at 8:57 pm

    5 stars
    Psyllium husks every morning, I drink them in a smoothie

    Reply
  124. Abby Drake

    March 06, 2016 at 8:55 pm

    4 stars
    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!!!

    Reply
  125. Suzie

    March 06, 2016 at 8:54 pm

    5 stars
    I make the famous faux chocolate chip cookie dough dip that is primarily garbanzo beans. My kids wolf it down with apple slices.

    Reply
  126. Danielle

    March 06, 2016 at 8:48 pm

    5 stars
    We love apricots, chia seeds, and beans.

    Reply
  127. Catherine l.

    March 06, 2016 at 8:47 pm

    5 stars
    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.

    Reply
  128. Jessica

    March 06, 2016 at 8:38 pm

    5 stars
    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!

    Reply
  129. Anna

    March 06, 2016 at 8:38 pm

    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.

    Reply
    • Stephanie

      March 21, 2016 at 2:39 pm

      Congrats Anna! You are winner of the Sunsweet Gift Card! Please email me at [email protected]

      Reply
  130. Katy

    March 06, 2016 at 8:32 pm

    Using whole apples and other fruits!

    Reply
  131. Stephanie

    March 06, 2016 at 8:28 pm

    By adding chia and/or flax seed to oatmeal and cereal.

    Reply
  132. Tammy Jones

    March 06, 2016 at 8:28 pm

    I add flax seeds to my baked goods and use beans in more savory dishes.

    Reply
  133. Anna

    March 06, 2016 at 8:27 pm

    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!

    Reply
  134. Carin

    March 06, 2016 at 8:27 pm

    Fruit, veggies, grains, seeds, and a lot of hydration!!

    Reply
  135. Anna

    March 06, 2016 at 8:24 pm

    Prunes are a go-to source of fiber at our house, also leafy greens in smoothies, and pears.

    Reply
  136. Val

    March 06, 2016 at 8:24 pm

    Soaking chia seeds overnight in almond milk with spices makes an easy breakfast.

    Reply
  137. Toni

    March 06, 2016 at 8:23 pm

    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.

    Reply
  138. Heidi

    March 06, 2016 at 8:22 pm

    Smoothies, overnight oats, homemade granola, beans/lentils, lots of fruits and veggies

    Reply
  139. Kathrine

    March 06, 2016 at 8:22 pm

    5 stars
    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

    Reply
  140. Tabitha

    March 06, 2016 at 8:21 pm

    5 stars
    Beans! Soup, chili, salads! They are awesome.

    Reply
  141. Amanda

    March 06, 2016 at 8:21 pm

    5 stars
    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!

    Reply
  142. Tara

    March 06, 2016 at 8:18 pm

    5 stars
    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!

    Reply
  143. Molly

    March 06, 2016 at 8:13 pm

    5 stars
    Spinach salad every day at lunch… for the kiddos, I need to be better with the fiber. This is a great way to start!

    Reply
  144. JoeyfromSC

    March 06, 2016 at 8:11 pm

    5 stars
    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!!

    Joey J.

    Reply
  145. Andrea Williams

    March 06, 2016 at 8:10 pm

    I like to make homemade refried beans and add black beans to salads a lot.

    Reply
  146. Rebecca

    March 06, 2016 at 8:09 pm

    My favorite way to add fiber is to eat oatmeal (cooked or cold) for breakfast and using lots of beans for lunch or dinner.

    Reply
  147. Arlene Mccurdy

    March 05, 2016 at 9:38 pm

    ( 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

    Reply
    • Gwyneth Pruden

      March 06, 2016 at 10:57 pm

      5 stars
      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!!

      Reply
  148. Tracy Snipes

    March 05, 2016 at 4:32 pm

    4 stars
    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.

    Reply
  149. Cindy W.

    March 05, 2016 at 8:29 am

    I add beans when I can to get extra fiber.

    Reply
  150. Merlin Alan

    March 04, 2016 at 3:21 pm

    5 stars
    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!

    Reply
  151. Luba

    March 04, 2016 at 10:46 am

    5 stars
    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

    Reply
  152. Breanna

    March 04, 2016 at 8:52 am

    5 stars
    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!

    Reply
  153. Anna W.

    March 03, 2016 at 4:21 pm

    5 stars
    Legumes are always a good bet!

    Reply
  154. Julie

    March 03, 2016 at 2:42 pm

    5 stars
    I try to sneak flax meal and chia seeds in thinks like pancakes or waffles so everyone gets the benefit

    Reply
  155. Shawnna

    March 03, 2016 at 12:30 pm

    4 stars
    Lentil stew, or adding beans to salads or dinners.

    Reply
  156. Cassie

    March 03, 2016 at 8:43 am

    5 stars
    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.

    Reply

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