High Fibre Breakfast Muffins
These muffins are the perfect way to start your day with a good mix of fibre - enough to keep your gut (and energy) happy without overdoing it. They’ve got a little bit of everything your microbes love:
Soluble fibre: oats, chia seeds, flaxseed, psyllium, banana
Insoluble fibre: bran, wholemeal flour, nuts, fruit and veggie skins
Fermentable fibre: oats, flaxseed, banana, carrot, apple
They’re also an easy grab-and-go option for busy mornings - a simple, gut-loving start to your day.
Dry ingredients
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1 cup rolled oats
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¾ cup wholemeal flour
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½ cup wheat bran
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¼ cup ground flaxseed (linseed)
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2 tbsp chia seeds
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1½ tsp baking powder
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1 tsp cinnamon
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¼ tsp salt
Wet ingredients
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2 eggs
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1 cup natural Greek yoghurt
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⅓ cup extra virgin olive oil
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⅓ cup honey
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1 tsp vanilla extract
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1 medium ripe banana, mashed
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½ cup grated carrot or zucchini
Add-ins (optional)
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½ cup chopped walnuts or almonds
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½ cup blueberries or grated apple
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2 tbsp psyllium husk (for extra soluble fibre boost)
Instructions
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Preheat oven to 180°C. Line a 12-cup muffin tray with paper liners or grease lightly.
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In a large bowl, combine all dry ingredients and mix well.
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In a separate bowl, whisk together wet ingredients until smooth.
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Pour wet mixture into dry ingredients and stir gently until just combined (don’t overmix).
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Fold in any optional add-ins like fruit or nuts.
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Divide mixture evenly among muffin cups.
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Bake for 22–25 minutes, or until golden and a toothpick comes out clean.
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Cool on a wire rack. Store in an airtight container for 3–4 days or freeze for up to 3 months.
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Enjoy warm with Greek yoghurt and berries, or a spread of almond butter.
These muffins are a great start but how does the rest of your day stack up?
FREE Gut Health Dietitian Fibre Counter Around 9 in 10 of us fall short on fibre without realising it. See how much you're really getting, and where you could add a little more.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
