Oat Fiber Chocolate Muffins are low calorie chocolate muffins made with oat fiber, an ingredient often used in keto baking. I have been doing more and more keto baking and have lowered the sugar substantially. And I promise, they taste great! Even people who don't follow keto or love sugar will enjoy them. Just be sure to let them know the ingredients first.
Oat Fiber Chocolate Muffins Keto-Friendly
The first version included all-purpose flour and a little sugar, but the new version is gluten-free and made with mainly oat fiber and coconut flour. There's also a lot of Dutch process cocoa powder, so they are very chocolatey. I've included some important notes about the sweeteners in the recipe card and below. In short, use an allulose & monk fruit 1:1 blend.
Ingredients
- Oat Fiber -- I usually use Anthony's brand, but there are some new ones now. And just in case you didn't already know, oat fiber is not the same as oat bran or oat flour and can't be used interchangeably. Most grocery stores where I live don't carry it so I order it from Amazon or Netrition.
- Coconut Flour -- Bob's Red Mill
- Unsweetened Cocoa Powder -- Dutch process (Guittard Rouge) or any brand. Natural will work, but muffins may have flatter tops.
- Allulose & Monk Fruit Blend -- Wholesome Yum monk fruit and allulose blend brown combined with Wholesome Yum monk fruit and allulose blend confectioners'. 100 grams total (50 grams of each). Alternative is pure powdered allulose, in which case you have to use a little more.
- Xanthan Gum -- You can leave it out, but muffins will lack structure.
- Baking Powder
- Baking Soda
- Salt
- Applesauce -- Unsweetened
- Egg White
- Whole Egg
- Greek Yogurt -- Plain whole milk Greek yogurt.
- Brewed Coffee -- For more coffee flavor, you could use a teaspoon of espresso powder. Water or any other liquid should work. The coffee really just loosens up the batter and I use it because I always have it around.
- Vanilla Extract
- Chocolate Chips -- Most of the calories in this recipe come from the chocolate chips. I use Lily's sugar free or more often than not just use Guittard dark. The extra carbs are worth it.
Macros
Here's how I got the macros, which you can double check or correct me if they seem off. The whole batch of 6 has 499 calories, so 1 muffin (⅙ of the recipe) is about 83 calories with 4 grams of protein, 4 grams of fat. The total carbs for the whole recipe add up to 53, but the carbs from the oat fiber (4.05) and sugar alcohols in the sugar free chips (14) are probably not absorbed, so the total carb count is probably more like 40 for the whole batch and about 8 net carbs per muffin. Might even be less because of the fiber in the coconut flour.
| Ingredient | Amount | Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| Oat Fiber | 18 grams | 16.2 | 4.05 | 0 | 0 |
| Coconut Flour | 18 grams | 54 | 7.2 | 3 | 1.5 |
| Unsweetened Cocoa Powder | 24 grams | 48 | 12 | 4 | 1.1 |
| Monk Fruit & Allulose Blend | 100 grams | 0 | 0 | 0 | 0 |
| Unsweetened Applesauce | 2 tbsp (30 g) | 12 | 3.2 | 0 | 0 |
| Egg | 1 large (50 g) | 70 | 0.6 | 6 | 5 |
| Egg White | 30 grams | 15 | 0.2 | 3.6 | 0 |
| Whole Milk Greek Yogurt | ¼ cup (57 g) | 57 | 3.5 | 4.5 | 3 |
| Xanthan Gum | ¼ tsp | 2 | 0.5 | 0 | 0 |
| Baking Powder | ¾ tsp | 1 | 0.4 | 0 | 0 |
| Baking Soda | ¼ tsp | 0 | 0 | 0 | 0 |
| Salt | ⅛ tsp | 0 | 0 | 0 | 0 |
| Brewed Coffee | 2 tbsp | 0 | 0 | 0 | 0 |
| Vanilla Extract | 1 tsp | 12 | 0.5 | 0 | 0 |
| Lily's Sugar-Free Chocolate Chips | ⅓ cup (42 g) | 180 | 14 | 2 | 14 |
| Total | 499.2 | 53.12 | 23.1 | 24.6 |
Recipe
Oat Fiber Chocolate Muffins Keto-Friendly
Ingredients
- 2 ½ tablespoons oat fiber (not oat bran or oat flour) (18 grams)
- 2 ½ tablespoons coconut flour (18 grams)
- ¼ teaspoon xanthan gum (scant)
- ¼ cup unsweetened cocoa powder (Dutch process) (24 grams)
- ½ cup monk fruit and allulose blend (see note) (100 grams)
- ¾ teaspoon baking powder
- ¼ teaspoon baking soda
- ⅛ teaspoon salt
- 2 tablespoons unsweetened applesauce or other type fruit puree (pear, prune)
- 1 large egg (50 grams)
- 1 large egg white (30 grams)
- ¼ cup 5% Greek yogurt (56 grams)
- 2 tablespoons brewed coffee or another liquid like water
- 1 teaspoon vanilla extract
- ⅓ cup extra dark chocolate chips or sugar free chocolate chips (42 grams)
Instructions
- Preheat oven to 350 degrees. Line 4 to 6 muffin cups with paper liners. This recipe will give you 4 larger size (around 3 oz) or 6 smaller (2 oz) muffins.
- Put the oat fiber, coconut flour, xanthan gum, cocoa powder, sweetener, baking soda, baking powder, and salt in a mixing bowl. Stir until they are evenly blended, then make a well in the center.
- To the well, add applesauce, egg, egg white, Greek yogurt and vanilla. Stir the liquid ingredients together, then stir everything together until dry ingredients are moistened. Add the coffee or water and continue to stir until evenly blended. Add the chocolate chips.
- Divide the mixture between the muffin cups. If you make 4, the batter will go almost to the top and will go over a little when baking, which makes the tops fun to peel off but maybe not so pretty.
- Bake at 350 degrees F for 20 to 25 minutes or until tops are cracked and muffins appear set. Let them cool before serving. They are fine warm, but they're also good completely cool, as the chocolate resolidifies and seems more fililng.
Anna says
The allulose is easy to find, but the oat fiber is tricky!
Sue says
These sound interesting. I don’t have allulose or oat fiber. It might take me awhile to track down ingredients but I do hope to try them sometime.