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

• 1 cup rolled oats

• ¾ cup wholemeal flour

• ½ cup wheat bran

• ¼ cup ground flaxseed (linseed)

• 2 tbsp chia seeds

• 1½ tsp baking powder

• 1 tsp cinnamon

• ¼ tsp salt

Wet ingredients

• 2 eggs

• 1 cup natural Greek yoghurt

• ⅓ cup extra virgin olive oil

• ⅓ cup honey 

• 1 tsp vanilla extract

• 1 medium ripe banana, mashed

• ½ cup grated carrot or zucchini

Add-ins (optional)

• ½ cup chopped walnuts or almonds

• ½ cup blueberries or grated apple

• 2 tbsp psyllium husk (for extra soluble fibre boost)

Instructions

1. Preheat oven to 180°C. Line a 12-cup muffin tray with paper liners or grease lightly.

2. In a large bowl, combine all dry ingredients and mix well.

3. In a separate bowl, whisk together wet ingredients until smooth.

4. Pour wet mixture into dry ingredients and stir gently until just combined (don’t overmix).

5. Fold in any optional add-ins like fruit or nuts.

6. Divide mixture evenly among muffin cups.

7. Bake for 22–25 minutes, or until golden and a toothpick comes out clean.

8. Cool on a wire rack. Store in an airtight container for 3–4 days or freeze for up to 3 months.

9. Enjoy warm with Greek yoghurt and berries, or a spread of almond butter.