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.
PrintHigh Fiber 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
- Category: Breakfast
- Method: Baking
- Diet: Gluten Free
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) 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 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.
Nutrition
- Serving Size: 1 muffin
- Calories: 218
- Sugar: 10.5 g
- Sodium: 201 mg
- Fat: 10.3 g
- Saturated Fat: 4.9 g
- Trans Fat: 0 g
- Carbohydrates: 18.6 g
- Fiber: 5.8 g
- Protein: 6.9 g
- Cholesterol: 93 mg
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