Easy (and healthy!) High Fiber, High Protein, Low Carb Recipes

Like many I’ve had a lot of time to play around in the kitchen. I don’t usually bake much, but given the current quarantine situation I try to limit the amount of time I spend outside. I’ve cycled through dozens of recipes I’ve found online and on social media and in the end have come up with two I’m obsessed with. I’ve basically taken what I like from various ones and combined them into two recipes both of which, I think, are healthy while still being tasty. I do want to underline, however, that while I’ve been interviewing dietitians for over a decade, I am not one myself. These are just two high fiber, high protein, low carb recipes I love. I try to get at least 35 grams of fiber into my diet every day, which isn’t always easy which is why I love these muffins. The fact that my husband – who isn’t conscious of getting enough fiber in his diet or cutting down on sugar – and all the friends I’ve shared these recipes with love them too is what’s giving me the confidence to share them. Please let me know if you try! Above is an image of a platter with six of each of the muffins. If you follow the recipes below they should look like this.

If you have a sweet tooth, monk fruit or stevia are great option to add. I’ve spoken to many experts about this, and those are two most recommended ones.  When I add them I just make a point to look for 100% monk fruit or 100% stevia as many have sugar alcohol added (sugar alcohols usually end in “ol” if you’re looking for them on ingredient lists). I, like many people, find that sugar alcohols cause bloating and other digestive issues so I try to limit them (though I still reach for Halo Top now and again!). You’ll also notice that I use equal parts wheat bran, almond flour, and quinoa flour. Wheat bran is amazing for adding fiber, but it is an acquired taste so if you’re not a lover of GG crackers and aren’t used to the taste, you might want to use less (or none at all) and instead use more of the quinoa/almond combo. Almond is amazing because it’s high in fiber and low in carbs. Unfortunately it’s high in calories which is why I balance it with quinoa flour, which has a lot less calories and is also high in protein and fiber (but also higher in carbs). If you don’t like quinoa flour, coconut is a nice alternative that is also relatively high in fiber and has about the same amount of calories as quinoa flour (it’s very popular in diets like F-Factor, Keto, etc.).

With all that said..here are the two recipes!

Banana Muffins (makes six)

  • 4 medium bananas
  • 1.5 Tbsp. coconut oil
  • 1/4 almond milk
  • 1 cup with equal parts: almond flour, wheat bran and quinoa or coconut flour
  • 2 tsp. baking powder
  • 3 Tbsp. chia seeds

Mix everything with a hand mixer and put in the oven for 25 minutes on 350F.

Apple Muffins (makes 6)
  • 3 Tbsp. chia seeds
  • 1/4 cup almond milk
  • 1 cup with equal parts: almond flour, wheat bran and quinoa or coconut flour
  • 1 tsp. baking powder
  • 1 tsp. cinnamon
  • 1 egg
  • 1 cup unsweetened apple sauce

Mix everything with a hand mixer and put in the oven for 25 minutes on 350F.

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