In the past, I’ve tried to add more fiber to my family’s diet in what I thought would be tasty baked goods. Most recipes, however, incorporate wheat-bran and grains and tend to yield dry, not-so-tasty muffins. If you’ve been searching for a tasty way to add more fiber to your diet without adding more grains, you are going to love today’s sweet, moist, and delicious high fiber paleo breakfast muffins recipe.
A couple of weeks ago, I partnered with Sunsweet to share one of my favorite chicken recipes and today, I’m excited to have teamed up with them again to share a recipe so good, you’ll wonder what took me so long to share it. The prunes add a lot of soluble fiber, vitamins, and is the only ingredient in this recipe that adds a natural sweetness to the batter. Watch how easy they are to make in this quick video.
For years, I’ve had to get creative in the kitchen to add more fiber to our diet, especially to my middle son’s and mine. He’s a very picky eater and has had digestive issues since he was very young. I also have to find more creative ways to eat more fiber that don’t include whole grains since I have to follow a (nearly) grain-free diet. As far as everyone else in the family, they could always use more fiber.
What I love about this recipe is that it comes together quickly, and it solves two big challenges for me, fiber and portability. Portable foods are always great, especially when you have three kids since it seems like I’m always searching for portable, nutritious snack foods.
Recently, I’ve changed up my morning routine and incorporated early morning workouts (at 5 am!) and since I’m not much of a morning person, setting my alarm for 4:40 am four times per week is something I’m still getting used to.
With my new morning routine, comes a new breakfast routine as well. Yes, I still have my very early morning coffee, but I also need a quick bite of something that will fuel an hour spin class workout. Since I don’t have much time to climb out of bed and get in my car, I’ve had to prepare great tasting items that I can eat very early in the morning and not feel weighed down during a workout (sorry, pancakes!).
To solve my dilemma, I created this delicious breakfast muffin that is high fiber, protein rich, easy to digest, freezable, has no sugar added and keeps me full of energy through my entire workout. Instead of adding sugar to the recipe, I used Sunsweet prunes for natural sweetness.
Prunes are so versatile, yet not many people use them when cooking. Pureed prunes can be used as a substitute for fats and in place of refined sugar – both techniques that can reduce calories and add nutrients without compromising flavor. This recipe is another great example of how delicious they can be.
As you know, eating healthy is a critical part of my life but why I do it is also important. As an active mom with three kids, I can’t afford to be sluggish or tired. I need to be able to be at my best for them and what I put in my body has an effect on how I feel. When I eat right, my energy is up, my mental focus and attention is apparent, and I’m able to be a happier mom.
What are some of your go-to ways to add more fiber into your diet?
High Fiber Paleo 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 1x
- Category: Breakfast
- Method: Baking
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) Sunsweet 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 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 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 toothpick comes out clean. Allow muffins to cool down completely, about 45 minutes, prior to eating.
Nutrition
- Serving Size: 1 muffin
- Calories: 275
- Sugar: 3.5g
- Sodium: 201.4mg
- Fat: 16.3g
- Saturated Fat: 5.4g
- Carbohydrates: 20.1g
- Fiber: 3.9g
- Protein: 6.2g
- Cholesterol: 93mg
Nell
My family loves baked sweet potatoes!
Jamie
Lots of leafy greens added to our meals.
Kristin C.
We make smoothies!
Elizabeth Kindler
I love adding extra fiber to smoothies. My kids don’t notice the difference!
Betsy L
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.
★★★★★
Debbie H
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.
Kathy D
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!
Susie
We love beans, chia and prunes too!
Jennifer
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.
Jessica K
I love to sneak flax seeds into smoothies! Can’t even tell they’re in there!
Beata
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.
Laura Fuentes
I’m so glad you enjoyed them! Thank you for sharing with others.
Kris
I buy those individually wrapped prunes.
Michelle
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. 🙂
★★★★★
Laura Fuentes
let me know how much you enjoy them 🙂
Christy White
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!
Deb s
I add beans to salads and main dishes
Stacy L
I add chia seeds and flaxmeal to my overnight oatmeal. So quick and easy in the morning!
BonnieT
I eat oatmeal regularly and sometimes add it to my smoothies to help fuel my extra long days
★★★★★
Maria Rodriguez
We have oatmeal every morning and we eat legumes & beans!
★★★★★
Julie W.
Homemade oatmeal for breakfast sprinkled with chopped nuts and dried fruit like cherries, cranberries, or dates.
Amanda M
I love putting chia seeds in anything I can!!! Thanks for the recipe