Oat Fiber Brownies

Oat fiber is becoming a more common ingredient, and if you combine it with a little coconut flour and cocoa powder you can make some very tasty high fiber brownies. While they aren't traditional brownies, they're surprisingly good considering their low calorie count. If you enjoy keto baking, give these a try! They are lower in fat, keto-friendly, high fiber with low net carbs. I've made them about 20 times already and would love to hear how the recipe works for others.

What is Oat Fiber

Oat fiber, which is different from oat bran, comes from the outer husk of oat grains. It's primarily composed of insoluble fiber and contains almost no calories, carbohydrates, fat, or protein. It has a mild "almost" neutral flavor and a powder-like texture. In baking, it adds bulk and structure without adding digestible carbs. It's becoming more and more popular in keto baking because it is not known to raise blood sugar.

Where to Find Oat Fiber

I'm guessing at some point it will appear in the grocery aisle, but for now you have to order it. I use Anthony's or Nu Naturals. If you read the reviews you can see all of the interesting ways people use it. The other recipe it works well in is these Oat Fiber Bran Muffins. They are not really bran muffins, but the vibe is similar. And of course it's one of the main ingredients in low carb bread.

Low Calorie Brownie Ingredients

Along with the oat fiber you'll need some other unusual ingredients, but nothing too wild. Even xanthan gum is pretty mainstream now and can be used for lots of little everyday things like thickening smoothies or softening homemade ice cream.Ten years ago this list would look like supplies for a science project, but today these are staples in many kitchens.

• Xanthan Gum (acts as a binder)
• Coconut Flour (texture and structure)
• Oat Fiber (fiber and structure)
• Unsweetened Cocoa Powder (flavor and structure), natural and Dutch process both work
• Alternative Sweetener (Allulose & Monk Fruit Blend or Coconut Sugar)
• Baking Soda, Baking Powder & Salt
• Applesauce (moisture)
• One egg and one egg white (binder and structure)
• Greek Yogurt (structure and moisture)
• Splash of Coffee or Water (moisture)
• Vanilla (flavor)
• Good Chocolate Chips

My Favorite Baking Sweeteners & Allulose

One thing I've learned about keto baking (or sugar free baking in general) is that the sweetener can make or break the end product. These brownies need allulose in either a blend or alone. I use a blend of monk fruit and allulose. The two brands I've tested with are Lakanto allulose & monk fruit and Wholesome Yum allulose & monk fruit. I would not bother making these with a erythritol blend unless it's something like Magic Baker which also includes allulose but magically does not give you that cool mouth feel. The allulose is key for texture.

Using Allulose (Rather Than a Blend)

Straight allulose powder will work too, but you'll need to use 1 ⅓ times the amount. I've been testing with straight allulose lately and 200 grams works perfectly. The It's Just brand is my go-to because it is very fine.

Pan Size

This recipe fits an 8-inch square pan, but if you'd like to halve it and use an 8x4 inch loaf pan, that works too. Before I scaled up to the 8-inch pan, I made many small batches. I also tested in my square muffin pan which worked well. If using a square muffin pan, line each cavity with little strips of parchment or a cupcake liner. The brownies bake up with a delicate texture that firms up as it cools.

Make Your Own Mix

If you like these brownies and feel like you'll be making them often, you can mix all the dry ingredients ahead of time. Since I tend to use different sweeteners, I just mix the xanthan gum, oat fiber, coconut flour, cocoa powder, leavening agents and salt and weigh out the amount needed for every batch. Sometimes I make half batch size in a loaf pan, so I weigh out half the amount.

Macros -- Double Check

Macros are going to vary a bit from brand to brand. The app I use has the total calories for the whole pan at 927 so that's 115 calories for ⅛ of the pan which is a decent size brownie since the whole batch weighs almost 24 oz. If you are serious about tracking net carbs and macros be sure to put it through your own software. People have different ideas about net carbs.

Digestion and Ingredients

People are sensitive to ingredients in these sorts of desserts. Allulose is perfect for some, but wrecks others. Same with oat fiber. Don't serve these to friends or enemies without letting them know the ingredients. I don't recommend making them for kids either. Definitely keep away from pets. Drink a lot of water.

• Muffin Tin Keto Chocolate Chunk Cookies
• Keto Strawberry Cheesecake
• Keto Oat Fiber Muffins
• Oat Fiber Chocolate Muffins
• Low Carb Applesauce Oatmeal Bars

Recipe