High Fiber Muffins

These high fiber muffins are soft, hearty, and naturally sweetened with banana and honey. Made with wheat bran, oats, seeds, and raspberries, they are a tasty, healthy breakfast packed with 6g of fiber.

We're all being told to get enough fiber in our diets, and these High Fiber Muffins are a tasty way to do just that!

I've been making these muffins for years and I've tweaked them again and again to make sure that they are as tasty and tender as they are healthy and fiber-rich.

The base is a mix of wheat bran, rolled oats, whole wheat flour, chia seeds, and ground linseed.

That combination creates a muffin that is hearty but still tender and fluffy. The mashed banana and Greek yogurt keeps them moist. The raspberries add small bursts of fruity tartness that balance the warm cinnamon and ginger.

I like to make up a batch on a Sunday and then we eat them for breakfast. They also freeze well, so we can pull one out for a healthy breakfast on the go.

The sweetness is subtle. The honey or maple syrup works with the ripe banana rather than overpowering it. Cinnamon and ginger add warmth without making the muffins taste like dessert.

Most adults don't meet their recommended daily fiber intake. Adding foods like these high fiber muffins made with wheat bran, oats, chia seeds, and linseed can help you reach your fiber goals.

Looking for more tasty ways to get fiber into your diet? Try Prune Compote, Chocolate Prune Smoothie, or Raisin Bran Muffins.

Jump to:

• Why You'll Love This Recipe
• Fiber
• Ingredients
• Instructions
• Variations
• Serving Suggestions
• Storage, Freezing, and Make-Ahead Advice
• Recipe tips
• FAQ
• 📖 Recipe
• 💬 Comments

Why You'll Love This Recipe

• These muffins have 6g of fiber - while a standard muffin has around 1g.
• You can get 20-25% of your daily fiber intake in one muffin!
• These high fiber muffins help you increase daily fiber intake in a simple, enjoyable way.
• The recipe uses everyday pantry ingredients.
• Greek yogurt and banana keep the muffins moist without excessive oil.
• They are freezer-friendly and perfect for meal prep.
• The flavor is gently sweet and warmly spiced, making them appealing to adults and kids.
• Each muffin is balanced with whole grains, seeds, fruit, and healthy fats.

Fiber

Dietary fiber is a type of carbohydrate found in plant foods that your body cannot fully digest. Instead of being broken down and absorbed like sugar or starch, fiber moves through your digestive system.

Fiber supports health in several practical ways:

• It helps maintain regular digestion.
• It supports healthy blood sugar levels by slowing the absorption of carbohydrates.
• Helps you feel full longer, which can support balanced eating habits.
• It plays a role in heart health by helping manage cholesterol levels.
• It feeds beneficial gut bacteria, supporting overall gut health.

General recommendations suggest adults aim for about 25 grams per day for women and 30 to 38 grams per day for men, depending on age. Many people fall short of that target.

Each of these high fiber muffins provides about 6 grams of fiber.

What I like about this recipe is that the fiber comes from multiple sources:

• Wheat bran provides a strong dose of insoluble fiber.
• Rolled oats contribute soluble fiber, including beta-glucan.
• Chia seeds and ground linseed add both soluble and insoluble fiber.
• Whole wheat flour boosts overall whole grain content.
• Raspberries add fruit-based fiber along with antioxidants.

This combination matters because you get a variety of fibers from whole foods.

Because these muffins also contain protein from Greek yogurt and healthy fats from walnuts and seeds, they tend to be more satisfying than a typical low-fiber muffin made with refined flour and sugar.

I find that pairing one with extra yogurt or a piece of fruit makes for a steady, balanced breakfast that keeps me full for hours.

Ingredients

I'll admit that there are quite a few ingredients in these high fiber muffins. But most of them are probably pantry staples for you, and hopefully you'll love these muffins and make them again and again so you use up that bag of wheat bran or chia seeds!

• Ground linseed. Mixed with water, this helps bind the batter and adds extra fiber and omega-3 fats. You can substitute additional chia seeds if needed.
• Greek yogurt. Adds moisture and protein while keeping the muffins tender. Plain regular yogurt can work, though it may be slightly thinner.
• Ripe banana. Provides natural sweetness and moisture. The riper the banana, the better the flavor.
• Neutral oil. Keeps the crumb soft. Avocado oil or light olive oil works well.
• Milk. Dairy or plant-based milk both work. Choose unsweetened varieties if using plant milk.
• Honey or maple syrup. Adds gentle sweetness. Maple syrup keeps the recipe fully dairy-free if paired with plant-based yogurt.
• Vanilla extract. Rounds out the flavor and enhances the sweetness.
• Wheat bran. The main source of fiber and structure in these bran muffins.
• Rolled oats. Add texture and additional whole grain goodness.
• Whole wheat flour. Provides structure and boosts the fiber content compared to white flour.
• Chia seeds. Add fiber, texture, and mild crunch.
• Baking powder. Helps the muffins rise.
• Baking soda. Reacts with the yogurt to create lift.
• Fine sea salt. Balances sweetness and enhances flavor.
• Ground cinnamon. Adds warmth and bakery-style aroma.
• Ground ginger. Brings subtle spice and depth.
• Frozen raspberries. Provide tart bursts of flavor. Blueberries can be substituted.
• Chopped walnuts. Add crunch and healthy fats. Pecans are a good alternative.
• Pumpkin seeds and sunflower seeds. Sprinkle on top for texture and visual appeal.

See the recipe card for quantities.

Instructions

Follow this step-by-step photo tutorial, then scroll down to the recipe card for the full ingredients list and method.

Stir the ground linseed (aka flax) and water together and set aside for 10 minutes to thicken into 'flax eggs'. 

In a large bowl whisk the flax eggs with the Greek yogurt, mashed banana, oil, milk, and honey or maple syrup. 

In a separate bowl combine the wheat bran, rolled oats, whole wheat flour, chia seeds, baking powder, baking soda, salt, cinnamon, and ginger. 

Add the wet ingredients to the dry ingredients and stir just until combined.

Let the batter rest for 15 minutes to allow the bran, oats, flax, and chia to hydrate, adding a small splash of milk if the batter becomes too stiff. 

Gently fold in the frozen raspberries and chopped walnuts. 

Spoon the  batter evenly into the prepared muffin cups.

Sprinkle the tops with the seeds, and bake for 22-26 minutes until set and lightly golden. 

Cool briefly in the pan, then transfer to a rack and allow to cool completely before serving, as the muffins firm up as they cool.

Variations

• Replace raspberries with blueberries.
• Use grated apple instead of banana.
• Add dark chocolate chips for a treat version.
• Swap walnuts for pecans or almonds.
• Stir in shredded carrot for a carrot bran muffin twist.
• Add orange zest for brightness.
• Make them dairy-free with plant-based yogurt.

Serving Suggestions

You can serve these high fiber breakfast muffins in many ways:

• With a dollop of Greek yogurt or Whipped Cottage Cheese.
• Split and toasted with a little butter or Whipped Honey.
• Alongside scrambled eggs.
• With a smoothie for a balanced breakfast. Try Mango Pineapple Smoothie.
• As part of a brunch spread.
• Packed in lunchboxes (check if you need to leave out nuts).
• With fresh berries on the side.
• As a brunch spread alongside a Fruit Platter and a selection of Fruit Compote Recipes.
• As a post-workout snack.
• With a cup of coffee or tea. Try it with Hawaij Coffee or Sweet Potato Latte.

Storage, Freezing, and Make-Ahead Advice

Store the muffins in an airtight container at room temperature for up to three days.

For longer storage:

• Refrigerate for up to five days.
• Freeze muffins for up to three months.
• Thaw at room temperature or warm gently in the microwave.

To make ahead, mix the dry ingredients in advance and store in a sealed container. Combine with the wet ingredients when ready to bake.

FAQ

⭐⭐⭐⭐⭐ If you love this recipe, please leave a five-star rating and review in the comments below! And if you make any modifications, let us know how it went so that we can all benefit from your experience. Happy cooking!

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