These high fiber muffins are an easy, budget-friendly breakfast that keeps you full longer, supports better digestion, and gives you a wholesome start to the day without any extra oil.
For more healthy breakfasts, check out our Greek yogurt chia pudding, sweet potato oatmeal muffins, apple cinnamon overnight oats, and banana oatmeal muffins.
Wholesome Muffins That Make Mornings Easier and Healthier
These high fiber muffins are one of those simple breakfasts that make you feel good from the first bite. 🧁 They’re fiber-rich, naturally low in saturated fats, and made with everyday ingredients most of us already have in the pantry.
Louise and I love how these healthy oatmeal muffins come together in minutes, using wholesome ingredients like yogurt, oats, and fruit. It’s the kind of simple, home-cooked baking that fits so easily into a balanced routine without feeling heavy or complicated. 🌿
They’re also a wonderful option if you want something oil-free and budget-friendly. The oats and chia seeds add gentle texture and help keep these muffins soft and satisfying, while still supporting a balanced diet.
Make a batch at the start of the week and you’ll have meal prep breakfast muffins ready for busy mornings, afternoon cravings, or a cozy cup of tea. ☕
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Bananas: mashed bananas add natural sweetness and moisture. Substitute unsweetened applesauce for a lighter, whole wheat muffins style texture.
- Egg: helps bind the batter. Substitute 3 tablespoons of flour for an egg-free muffins recipe that still rises well.
- Greek yogurt: adds creaminess and protein. Use regular yogurt, non-dairy yogurt, low-fat Greek yogurt, or Skyr for even more protein.
- Honey or maple syrup: add gentle, natural sweetness. Swap with agave syrup or a sugar-free sweetener for a lighter muffin, or simply use regular sugar if that’s what you have on hand (about ½ cup to 1 cup, depending on how sweet you like them).
- Vanilla extract: boosts flavor. Swap with almond extract or a pinch of nutmeg for variation.
- Chia seeds: when mixed with water, they thicken into a gel that adds structure and extra fiber. You can swap them with ground flaxseeds, which work nearly the same way and keep the muffins soft and tender.
- Rolled oats: add texture and make these chia seed muffins super wholesome. Quick oats also work.
- Whole wheat flour: adds a hearty flavor and boosts the fiber. You can swap in all-purpose flour for a lighter texture, or try spelt flour or a 1-to-1 gluten-free blend if you want something more delicate.
- Cinnamon: adds cozy flavor. Substitute pumpkin spice or cardamom.
- Baking powder & baking soda: help the muffins rise. No substitutes recommended.
How to Make High Fiber Muffins
Step 1: Prepare the Pan and Make the Chia Gel
Preheat your oven to 375°F (190°C). Line a 12-cup muffin pan with lightly sprayed liners so the muffins release easily.
In a small bowl, stir the chia seeds with water and let them sit for a few minutes until they thicken into a gel. This helps create the soft texture we want in these high fiber breakfast muffins.
Step 2: Mix the Wet Ingredients
Mash the bananas in a large bowl until smooth. Add the egg, Greek yogurt, honey, vanilla, and the chia gel. Whisk until everything looks creamy and well combined.
Step 3: Add the Dry Ingredients
Sprinkle in the oats, flour, cinnamon, baking powder, baking soda, and salt. Gently fold the dry ingredients into the wet ones. Stop mixing as soon as the batter comes together so your healthy oatmeal muffins stay tender.
Step 4: Fill the Pan and Bake
Spoon the batter evenly into the muffin cups. Place the pan in the oven and bake for 20–25 minutes, or until the tops are golden and a toothpick comes out mostly dry.
Step 5: Cool Completely
Let the muffins rest in the pan for 5 minutes, then transfer them to a cooling rack. Cooling helps them set and release more easily. Once they’re completely cold, slip them into a plastic bag — by the next day, they’ll peel away from the liners much more cleanly.
Tips
- Don’t overmix the batter: This keeps the muffins soft and tender, making the best banana oatmeal muffins.
- Use very ripe bananas: They add natural sweetness and moisture, especially important in an oil-free muffins recipe.
- Lightly spray the liners: These are oil-free, so this small step prevents sticking and makes cleanup easier.
- Fill the muffin cups evenly: This helps them bake at the same speed and look uniform.
- Check for doneness early: Ovens vary — start checking at 20 minutes so your whole wheat muffins don’t dry out.
- Cool completely before removing: Oil-free muffins release much better from the liners after they’re fully cold.
- Store overnight for easy peeling: A few hours in a sealed bag softens the liners and makes them come off cleanly.
Frequently Asked Questions
Yes, unsweetened applesauce works well. It keeps the muffins moist and still gives you that soft texture you expect in high fiber breakfast muffins.
Absolutely. Use non-dairy yogurt and the recipe stays creamy and tender.
Liners make cleanup easier, but you can also grease the pan lightly. Just remember these are oil-free, so liners usually work best.
Yes, quick oats work fine. The texture may be slightly softer, but still delicious.
Spray the liners with a touch of oil. Let the muffins cool completely and store them in a sealed bag overnight. They’ll peel off much more easily.
Yes. Freeze them in a single layer, then store in a bag for up to 3 months.
Of course. Fold in chopped walnuts, pecans, or chocolate for a fun twist on healthy oatmeal muffins.
Use a 1-to-1 gluten-free flour blend and certified gluten-free oats.
More Easy Muffin Recipes
- Oil-free carrot cake muffins
- Zucchini muffins
- Apple cinnamon muffins
- Egg-free blueberry muffins
- Protein apple muffins
- Pumpkin muffins
- Egg-free apple muffins
- Easy banana muffins
If you tried this High Fiber Muffins recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
High Fiber Muffins (Oil-Free Oatmeal Breakfast)
Ingredients
- 3 large ripe bananas or 1 cup / 250 g apple sauce
- 1 large egg
- ½ cup Greek yogurt sub regular yogurt or non-dairy yogurt
- ¼ cup honey sub maple syrup or 1/2 cup to 1 cup sugar
- 1½ teaspoons vanilla extract
- 3 tablespoons chia seeds + 4 tablespoons of water
Dry Ingredients
- 1 cup rolled oats
- 1 cup whole wheat flour or all-purpose flour
- 1½ teaspoons cinnamon
- 2½ teaspoons baking powder
- ½ teaspoon baking soda
- 1 pinch salt
Instructions
- Prep & Make Chia Gel: Preheat oven to 375°F (190°C) and line a 12-cup muffin pan with lightly sprayed liners.In a small bowl, mix 3 tablespoons chia seeds with 4 tablespoons of water and let sit until gelled (1 minute).
- Mix the Wet Ingredients: In a large bowl, mash 3 large ripe bananas, then whisk in 1 large egg, ½ cup Greek yogurt, ¼ cup honey, 1½ teaspoons vanilla extract, and the chia gel until smooth.
- Add the Dry Ingredients: Stir in 1 cup rolled oats, 1 cup whole wheat flour, 1½ teaspoons cinnamon, 2½ teaspoons baking powder, ½ teaspoon baking soda, and 1 pinch salt until just combined — don’t overmix.
- Fill & Bake: Divide batter evenly into the muffin cups and bake for 20–25 minutes, or until a toothpick comes out mostly dry.
- Cool: Let muffins sit in the pan for 5 minutes, then transfer to a rack to cool completely. Once they’re completely cold, slip them into a plastic bag — by the next day, they’ll peel away from the liners much more cleanly.
Notes
- Bananas → Unsweetened applesauce.
- Egg → Sub 3 tablespoons flour for an egg-free batter that still rises.
- Greek yogurt → Regular yogurt, non-dairy yogurt, low-fat Greek yogurt, or Skyr.
- Honey / Maple syrup → Agave syrup, sugar-free sweetener, or regular sugar (½ cup to 1 cup).
- Vanilla extract → Almond extract, lemon zest, or orange zest.
- Chia seeds → Ground flaxseeds (similar thickening + fiber).
- Rolled oats → Quick oats.
- Whole wheat flour → All-purpose flour, spelt flour, or a 1:1 gluten-free blend.
- Cinnamon → Pumpkin spice or cardamom.
- Don’t overmix: Keeps the crumb soft and tender.
- Use very ripe bananas: They add extra sweetness and moisture, especially in oil-free muffins.
- Let the chia gel thicken: Give it a few minutes so it binds the batter properly.
- Lightly spray the liners: Prevents sticking in oil-free recipes.
- Fill cups evenly: Ensures even baking and uniform muffins.
- Check for doneness early: Start at 20 minutes to avoid dry whole-wheat muffins.
- Cool completely before removing: Oil-free muffins release cleanly once fully cooled.
- Store: A sealed bag softens liners for effortless peeling— 3 days at room temp, 5 days in the fridge, 3 months in the freezer. Reheat in the microwave.
Nutrition
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