This post may contain affiliate links. Read our disclosure policy here.
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.
High Fiber Breakfast Muffins

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.
Francie Stout says
Quick and easy to make and oh so good! Love these muffins!
Jacquelyn says
Thank you, these are very enjoyable!
nicole says
i needed a good healthy breakfast muffin and this was it!
michelle says
we all loved these fiber muffins!
Paul Chapman says
Easy to make and delicious. How many grams of carbs are in them? Thx.
Laura Fuentes says
The nutrition information has been added to the recipe. Enjoy!
KIMBERLY S says
We always try to get extra fiber in our diets, these look like a great option.
Rebecca H says
These look great!
Mary says
I love the sweetness and knowing they are all natural. Thanks for the recipe!
Nicole says
These look great Laura! My kids will love these for sure!
Maria says
Yum!
Maria says
We love muffins in the morning! Delicious!
Amy J. says
Looking forward to trying this recipe out!
Julie says
High fiber breakfast muffins look great!
Katy Emanuel says
Such a great idea!
Tracey says
P.S. My favorite way to get in more fiber is to add it to my breakfast, so this recipe is perfect!
Tracey says
Can you use frozen pineapple for this recipe? Thanks.
Laura Fuentes says
absolutely! just let it thaw out a little and chop the chunks into smaller pieces
Theresa says
This is perfect for our busy schedule! Thanks Laura.
Nell says
My family loved these!
Jamie says
Lots of fiber in our meals, always!
Kristin C. says
We made these yesterday and they turned out great!!
Elizabeth Kindler says
I love adding extra fiber to my meals, these muffins look delicious!
Betsy L says
YUMMY!
Debbie H says
Thanks for the new recipe – I’ll have to give it a try.
Kathy D says
Lots of fiber in such a yummy breakfast, looks amazing!
Susie says
We love muffins!
Jennifer says
These look great!
Jessica K says
I love to sneak high fiber into anything. Can’t even tell they’re in there!
Beata says
I did this muffins yesturday evening. .. they are delicious!! Packed them in my kids lunch this morning!
Laura Fuentes says
I’m so glad you enjoyed them! Thank you for sharing with others.
Kris says
Looks delish!
Michelle says
I’m excited to make these muffins, a yummy alternative. 🙂
Laura Fuentes says
let me know how much you enjoy them 🙂
Christy White says
I’ll have to try these muffins!
Deb s says
I love this idea for breakfast!
Stacy L says
So quick and easy in the morning!
BonnieT says
Such a good idea for on the go breakfast!
Maria Rodriguez says
I loved these muffins, thanks for the recipe
Julie W. says
Homemade muffins that are healthy and full of fiber, yes please!
Amanda M says
Thanks for the recipe
Robyn Owens-Miille says
Yum!
Valerie says
They were delicious!
Allison Hubbard says
Looking forward to trying these!
Carrie says
Look good! Can’t wait to try these!
Annie says
we love fiber 🙂
Lorie lopez says
High fiber muffins are always so good!
Kristina Jones says
Muffins in the morning is our go to, especially for kids in the house, these look wonderful.
Alison Morawek says
These look great and easy to make!
Stacy says
Yum!
Heather says
Fiber in my household is always welcome!!
Claudia Lucha says
Need to try these asap!
Jessica hoover says
Muffins are our go to for adding fiber!
Julia says
My boys loved it!
Gerri says
These high fiber breakfast muffins look great!
Kelli F. says
My son loved these!! I will definitely make these again.
amee says
Thx for the muffin recipe; sounds yummy!
Amy Pacheco says
I love this recipe idea for extra fiber!
Jessica says
YUM!
KRISTI says
looks wonderful!
GK says
This is a great breakfast option for my kiddos!
April says
These look so easy & delicious!
LW says
I need to try this recipe out! My husband would love these.
Lynette Larkins says
I have tried a lot of your recipes and really value their simplicity and healthiness for a busy family.
Lori says
Yum!
Rebecca B. says
My family would love these!
Thomas Murphy says
I love muffins!
Faith M says
Love this idea!
Beckee says
High fiber breakfast muffins, Yes x 1000!!
Ashleigh Davis says
My kids would enjoy these so much, I need to make these this weekend.
Leslie says
I need to try these asap, I can always benefit from extra fiber!
Padma says
What a great recipe!
Cheryl Ellis says
My kids loved these muffins! Thanks Laura!
Krista says
Recipe looks yummy!
Lori in NY says
Yummy!
Karen Sablich says
These look great for an easy breakfast and something I can make ahead which is always a win.
Charlene says
My kids would love this recipe!
Dana says
Yum! These look delish and easy to make.
Aubrey says
Fiber in everything in this house! Thanks for the great idea.
Sofia says
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.
Stacy says
Maybe I will give these high fiber muffins a try!
Tracie M says
These look great!
Amy J. says
YUM!
Talia B. says
We add a lot of extra fiber into our diets, these look amazing!
Melanie says
I eat fiber everyday for breakfast, these muffins are a great option!
Cathy Thelen says
I need to try these out soon!
Andi says
Delish!
Kelly says
My favorite sources of fiber is always in something that is delicious, like these muffins.
cassandra says
I’d love to try this recipe!
latanya says
High fiber muffins, yes please! Thanks for the recipe.
Nancy says
These make for such a great on the go breakfast!
Emily says
Gotta try these asap!
Rebecca Ballowe says
Yummy!
Trish says
I can’t wait to try these out!
Laura B says
I love muffins in the morning! These look so good!
Karen LaCosse says
My household could use more fiber in our diet, this looks like a yummy option!
PreK Teacher says
These look wonderful! I will have to make them for my son this week.
Susanne says
I need all the help I can get on this one!
Rig says
Yum!
Kim Batley says
These muffins make getting plenty of fiber easy and yummy!
Kristi says
This is such a good idea for breakfast!
Lori McGinley says
I am looking forward to getting additional fiber to my family with these muffins!
Alisha Soukaseume says
Love this recipe! Can’t wait to try it and share with my little one.
Cathy says
I need these muffins in my life!
Carol Castillo says
These high fiber muffins look so good!
Nini says
Thank you for this wonderful recipe Laura!
Heidi Ross says
Love this idea!
Heidi says
Fiber and muffins are my two favorites!
Andrea says
We get the fiber plus the on the go portion – double win!
Tami says
Muffins for breakfast, yes please!
Lisa Lind says
Gotta try these soon!
Zeynep says
I will try this recipe soon!
Zilia says
I love a quick breakfast in this morning, these high fiber muffins look delish!
Joellyn says
We love fiber in this house, I will have to make these soon!
Tammy says
These look great!
Jamie says
I love muffins, and the added fiber is amazing!
suzanne kirkland says
These are a family favorite – a very easy breakfast!
Ashlee R says
I am excited to try these muffins!
Colleen M says
Love this idea!
Magdalena says
I’m going to try this recipe tomorrow!
Amber Canaan says
These muffins look delicious!
lili says
adding these ingredients to my grocery list to make this weekend!
Sarah says
High fiber, yes please!!
Bonnie N says
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!
Cheryl B says
I need to make these for my kiddos soon, they would eat these up.
Sarah says
These were delicious! My husband loves how easy they are to travel with to work as well!
Priyanka says
These look great Laura, thanks for the cooking inspo.
Jenni m. says
These would be gone within one day in my house, looks delicious and full of good fibers.
Abby Drake says
Easy and high in fiber so why not make it for my family!!!
Suzie says
These look so good! I will have to try them out asap!
Danielle says
We loved these high fiber muffins!! Thanks for the recipe.
Catherine l. says
I am always looking to add any fiber into my kids diets, these high fiber muffins look delicious!
Jessica says
Yum!
Anna says
My boys loved these! Thanks for the recipe Laura!
Stephanie says
Congrats Anna! You are winner of the Sunsweet Gift Card! Please email me at Stephanie@MOMables.com
Katy says
High fiber is everything in this house! Thanks for the recipe.
Stephanie says
My kiddos would love these!
Tammy Jones says
Looks delicious!
Anna says
Thanks for the recipe, we’ll have to try it!
Carin says
Looks great!
Anna says
Love this idea!
Val says
This makes such an easy breakfast.
Toni says
Yum!
Heidi says
These high fiber muffins look so good!
Kathrine says
I like a quick breakfast in the morning, this has everything you need in it!
Tabitha says
These look awesome!
Amanda says
Can’t wait to try this out!
Tara says
I made these this past week and my kiddos loved them!! My hubby included!
Molly says
This is a great way to start the day!
JoeyfromSC says
Thanks for the recipe Laura!
Andrea Williams says
Looks delicious!
Rebecca says
My favorite way to add fiber is into my breakfast! Such a good idea!
Arlene Mccurdy says
I love this high fiber option for breakfast!
Gwyneth Pruden says
Delicious!
Tracy Snipes says
I will have to make these soon!
Cindy W. says
Yum!
Merlin Alan says
I love a quick breakfast high in fiber and protein!
Luba says
Quick and easy breakfast that’s tasty And high in fiber!
Breanna says
I love starting the day with fiber, these muffins are a great option.
Anna W. says
Breakfast muffins are always a good bet in this house! I will definitely have to give these a try.
Julie says
These high fiber breakfast muffins not only look delicious but easy to make!
Shawnna says
These look great.
Cassie says
These look delicious!!