Low Carb High Fiber Breakfast Muffins

low carb high fiber breakfast muffins

I may very well be the only girl who loved her bran muffins back in the 80’s but I not only loved them but ate them on a regular basis. I suspect it probably had something to do with the fact that they were quite sweet. Back in those days if it passed the “sweet” test, and had some healthy claim attached to them, this girl was all in.

Today, I won’t step anywhere near a bran muffin because of the wheat sensitivity I have. However, the idea of a muffin that is high in fiber for breakfast still really appeals to me.

Recently, I began to study more about the benefits of fiber and how it can fit nicely into a low carb ketogenic diet. Unfortunately, there is an abundance of information and opinions out there when it comes to fiber and a low carb diet. What’s more not all of the advice is sound. Frankly, I think some information can even prove to be disastrous to our health. With so many conflicting voices I try to limit where I learn to only a handful of reliable sources. One such resource is ketogenic.com. I highly recommend you give them a look.

Personally, I am not a fan of the zero carb diets that advocate no dietary fiber. It’s pretty common knowledge that for our gut health we need fiber. Do you know that 80 percent of your health stems from your gut? Which is why it’s often referred to as our second brain.

The past two decades have brought research pointing to the fact that gut health is critical to overall health, and that an unhealthy gut contributes to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression and chronic fatigue syndrome.

Today, you have many researchers that believe that supporting intestinal health and restoring the gut barrier will be one of the most important goals of medicine in our 21st century. I hope this sheds some light as to why you want to ensure your gut is healthy and that you find ways to add more fiber to it.

Where fiber can prove to be tricky in a low carb keto plan, is that many foods high in fiber can also be high in carbs. However, this does not mean we should not include any fiber in our diet.

We can include plenty of healthy low carb fiber that is also low in carbs by consuming leafy green vegetables, nuts, seeds and small amounts of berries.

Fiber comes in two forms soluble and insoluble, with our bodies needing adequate amounts of both.

Benefits of Soluble and Insoluble Fiber

  1. Soluble fiber can keep our hearts healthy because it passes through the digestive tract attracting cholesterol. For people with high cholesterol, this is can prove to be very beneficial.
  2. Soluble fiber may act as a tool to prevent spikes in blood glucose and insulin. It makes sense to include fiber in your diet, especially if you are a diabetic. What’s more because your sugar levels are on an even keel, it may keep your hunger hormones also under control.
  3. Because soluble fiber absorbs water as it passes through the digestive tract, it can help prevent diarrhea and constipation.
  4. Insoluble fiber may aid in weight loss because it may increase satiety.
  5. Insoluble fiber may help with our digestive health because it passes through the digestive tract into the colon where it can feed the gut microbiome.
  6. Fiber is also considered a pre-biotic, which means fiber actually helps to feed the beneficial bacteria in our gut.

Now that I laid a little ground work as to why fiber is important to our health, let’s get into the fun part, my low carb high fiber muffin recipe.

This muffin is studded with plenty of nuts and seeds and therefore high in fiber and protein. It’s an easy and delicious way to add fiber to your diet. I hope you give it a try and let us know your thoughts.

Are you struggling to eat a low carb keto plan? Thankfully, there are ways to make the transition easier and the keto lifestyle doable. With the ability to now get ketones exogenously (we can now drink our ketones), and be in in a state of therapeutic ketosis. People are experiencing the power of ketones sometimes for the first time. Making our journey to share this conversation much more easier. The testimonials that are coming from the community because of this new technology have been very encouraging.

Watch this explainer video and let us help you get started today.

Feel free to email us you questions regarding Keto//OS. We would love to assist you.

Low Carb High Fiber Breakfast Muffins


 1 cup golden flax meal

1 cup of almond flour

5 large eggs

1 cup of water

1/2 cup melted butter cooled or coconut oil

1 cup sugar-substitute (I use Swerve)

2 teaspoons vanilla extract

2 teaspoons cinnamon

3 teaspoon baking powder

¼ sea salt

½ cup walnuts

½ cup slivered almonds

½ cup of shelled pumpkin seeds

½ cup of unsweetened coconut flakes

2 tablespoons chia seeds

2 tablespoons of flax seed


¾ cup of nut and seed mixture

2 tablespoons of sugar-substitute

1 teaspoon of cinnamon

Combine and add a 1 teaspoon to each muffin before baking.


Preheat oven to 325 F

  1. Lightly toast walnuts, almonds, pumpkin seeds, and coconut flakes. Place in a large mixing bowl. *Reserve ¾ cup for the muffin topping.
  2. To the toasted nuts, seeds and coconut flakes add flax meal, almond flour, sugar-substitute, cinnamon powder, baking powder, sea salt, chia seeds and flax seeds. Combine well until full incorporated.
  3. In a stand-up mixer beat the eggs, vanilla, and water.
  4. To the wet ingredients add all the dry ingredients in step 2. Stir for about 5 minutes in a stand-up mixer until batter is thick and well combined.
  5. Bake at 325 F for 20-25 minutes in a muffin lined cupcake pans

Makes 1 ½ dozen cupcakes


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