If you do any keto baking, chances are you have a bag of oat fiber around and are looking for oat fiber recipes. If that's the case, these Keto Oat Fiber Muffins are worth a try. Like bran muffins, they are dark brown, slightly grainy, and flavored with cinnamon and a hint of molasses. After low carb bread, these are my second favorite way to use oat fiber.
Oat Fiber vs. Oat Bran
Oat Fiber is Not Oat Bran
One thing to know is that oat fiber is not oat bran. It is a gluten-free, easy-dissolving insoluble fiber made from grinding the hulls of oat groats. And since oat fiber is not absorbed by the body it contributes zero calories. That's a key point with this recipe because the other ingredients in the muffins are butter and cream, and the zero calorie oat fiber keeps the calorie count in check. Depending on whether you throw in almonds, they are somewhere around 140 calories for each 2 oz muffin. They're dense and more substantial than they appear!
Allulose Bran Muffins
The recipe is a spin-off of one I found on Keto-Connect. Those muffins were good, but kept coming out a little dry, so I had to add water. In addition I changed the recipe by using allulose instead of erythritol and adding a tiny bit of molasses. Molasses isn't keto, but I don't think ½ teaspoon divided among six muffins would be an issue. And finally, I used a touch of maple extract. It's optional, but adds background flavor.
Keto Oat Fiber Muffins Add-Ins
The muffins aren't really keto if you add raisins, but if that's not a concern you can throw in a few. Almonds also add some crunch, so you can crumble some into the batter or just put them on the top. I haven't tested with blueberries, but they are next on my list. Update: Blueberries work well! Next up will be prunes.
Where to Buy Oat Fiber for Oat Fiber Recipes
I have a feeling oat fiber will start appearing on more grocery store shelves, but for now the easiest way to get it is off Amazon. I've been very happy with a brand called Anthony's.
Nutrition & Macro Counts
By request, I've added the macros (calories, fat, protein, carbs, fiber) listed in MyFitnessPal. These are ballpark figures and may not be entirely accurate. If you are on any kind of diet, you should always enter the counts from any website into your own calculator to ensure accuracy. If you are watching carbs, remember to subtract the fiber from the carbs (in this case that is 11-10=1) to get the net carbs.
Recipe
Keto NOT Bran Muffins with Oat Fiber
Ingredients
- ½ cup oat fiber (finely ground) 45 grams, not oat bran
- ½ cup flaxmeal 45 grams
- ½ teaspoon baking powder
- ¼ teaspoon baking soda
- ⅛ teaspoon salt
- ¼ teaspoon cinnamon
- 2 tablespoon melted butter 28 grams
- ¼ cup heavy whipping cream 60 grams
- 1 ½ tablespoons water 22 ml
- 1 large egg 54 grams
- ½ teaspoon molasses
- 3 tablespoons allulose
- ½ teaspoon vanilla extract or ¼ each maple and vanilla
- sliced almonds, crushed (optional) For topping
Instructions
- Preheat oven to 350 degrees F. Line six muffin cups with paper liners.
- Thoroughly mix together the oat fiber, flax, baking powder, baking soda, salt and cinnamon. Set aside.
- Mix together the melted butter and cream, then stir in the egg, water, molasses, allulose and maple & vanilla extracts (or just vanilla).
- Add the dry ingredients to the wet ingredients and stir well. Divide among the muffin cups and top with crushed almonds.
- Bake at 350 for 15 to 18 minutes. Let cool for at least 20 minutes. The texture improves as they cool.
Anna
I used the granulated kind.
Anna
Hi, did you use liquid or granulated allulose? Thanks!