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.