Enjoy a classic breakfast treat with these Keto English Muffins. They take 5 simple ingredients and less than 3 minutes to make!
English muffins have long been one of my favorite breakfast treats. I used to eat them fairly often, usually smothered in butter and peanut butter.
Obviously this isn’t a great keto breakfast option. Unless…
Unless we’re talking about delicious and easy Low Carb English Muffins. Like my Keto Oatmeal Recipe, these muffins are a total game-changer! Toast them up and serve with some butter and peanut butter. Or butter and sugar free jam.
However you top them, they will transform your healthy breakfast routine!
Why you will love this recipe
I have tried a number of keto English muffin dupes and I found them all to be lacking, both in taste and texture. None of them had that unique shaggy, rough texture of the classic. So I struck out on my own, playing with the ingredients until I was happy with the results.
Admittedly, they don’t look exactly like the real deal with they come out of the microwave. But once you slice them and toast them, they take on the appearance and texture. And they have only 2.7g net carbs per serving.
These Keto English Muffins take only a few short moments to make. So you can whip them up whenever you want. And you can make them completely nut-free too. Make sure to check out the Expert Tips section.
Ingredients you need
- Almond butter: You can use any seed or nut butter here. I used some almond macadamia butter from Wild Friends, but I’ve also used sunflower seed butter. If your nut butter is thick and not drippy, you need to add a tablespoon of oil or butter.
- Flax seed meal: I like the way flax meal makes these Keto English Muffins a bit shaggy and more rustic, like whole wheat. But you can also use almond flour.
- Egg: It will be easier to whisk in the egg if it’s room temperature.
- Cinnamon: This is optional but very tasty! Skip it if you plan to use the English muffins for savory dishes like breakfast sandwiches.
- Baking powder: Just a little baking powder to help the muffins rise in the microwave.
- Salt: If your nut butter is unsalted, consider adding a little more salt.
Step-by-step directions
1. In a medium bowl, whisk the nut butter and egg together until smooth.
2. Stir in the flax seed meal, cinnamon, baking powder, and salt until well combined.
3. Divide the mixture between two well greased 4-inch ramekins. Microwave both ramekins on high for 90 seconds. Let cool for a few minutes.
4. Run a sharp knife around the inside of the ramekins and flip the muffins out onto a wire rack. Slice in half and toast to your liking.
Expert Tips
The size of the ramekins makes a difference to how these low carb English muffins turn out. 4 inches in diameter is perfect for replicating the size of the real thing. You can cook them in microwave-safe containers that are a little bigger or smaller, but the cook time will change accordingly.
Don’t let them sit in the ramekins too long after cooking, as they tend to release moisture and become a bit soggy on the bottom. I like to let them cool for 5 minutes or so, then flip them out on a wire rack. Allowing air to circulate on both sides of the muffins helps dry them out a bit.
If you don’t have a microwave, try baking them in the oven at 350ºF. They will take 12 to 15 minutes. The edges should be golden brown and the top should be just firm to the touch.
Nut-Free Option: I have made these many times in the past with sunflower seed flour for a nut-free English muffin. Because sunflower seeds tend to react with baking powder, you need to add a teaspoon of lemon juice. Whisk it in along with the egg.
Frequently Asked Questions
This keto English muffin recipe has 6.5g of carbs and 3.8g of fiber per serving. That comes to 2.7g net carbs per English muffin.
Conventional English muffins are not a good choice for the keto diet and should be avoided. They have about 23g of carbs per serving, and only 3g of fiber. However, this low carb English muffin recipe is easy to make and really helps satisfy that craving.
Once baked in the microwave, remove the muffins from the ramekins and let the cool completely. Then slice them in half and store them in a covered container in the fridge for up to a week. You can also freeze them for several months.
More quick and easy keto recipes
Low Carb English Muffin Recipe
Equipment
Ingredients
- 3 tablespoon almond butter or sunflower seed butter
- 1 large egg
- 1 tablespoon flax seed meal or almond flour
- ½ teaspoon baking powder
- ½ teaspoon cinnamon
- ⅛ teaspoon salt
Instructions
- Grease two 4-inch diameter ramekins .
- In a medium microwave-safe bowl, whisk the nut butter and egg together until smooth. Stir in the flax seed meal, cinnamon, baking powder, and salt until well combined.
- Divide the mixture between two well greased 4-inch ramekins. Microwave together ramekins on high for 90 seconds. Let cool for a few minutes.
- Run a sharp knife around the inside of the ramekins and flip the muffins out onto a wire rack. Slice in half and toast to your liking.
Pamela Gilmore says
Excellent!!
Julie Ginther says
I’m going to try these!
Mimi says
We do not own a microwave so I was wondering if you could make these in the oven? Do you have suggestions? thanks!
Carolyn says
Please read the blog post.
Mimi says
ooops – you can disregard my comment – just saw that someone else posted the same one last year!
Melanie Mattox says
Hi Carolyn – assuming you stir in the lemon juice into the batter. I’ve read this 3 times and cannot find it mentioned in the directions. Thanks so much for all you do.
Carolyn says
Yes, sorry. I am updating this one soon!
Marla says
Would these work well for a home-made low-carb “egg McMuffin” like from McDonalds? Maybe leave out the cinnamon? I want something for a homemade breakfast sandwich like that.
RebeccaJ says
Carolyn,
I love these little muffins, but I was frustrated that I needed to get out all those ingredients for just a small amount. So, today, I multiplied the batch by 8, and put it into two silicone bread pans, and voila! It worked! I now have two perfect loaves of sunflower bread. I think I’ll slice it all, once it cools and freeze the pieces separately so that I can take them out and toast them whenever I want.
Carolyn says
Cool idea!
RebeccaJ says
Thank you, Carolyn, for yet another delicious recipe that I will incorporate into my routine. Since I was out of avocado oil, and I have to be dairy-free, I added sunflower oil instead. Also, I was lazy and did not sieve my ground sunflower seeds (I used the food processor), and it turned out just fine. I don’t mind a bit of crunchiness in my baked goods.
My one question for you: maybe I’m just particularly blind this morning, but I couldn’t see what you meant for us to do with the lemon juice. Did you mix it with the water? I left it out, and it was fine, but if you really do mean for it to go into the batter, I’d be willing to try it.
Julie says
I don’t have a microwave ( I prefer not to use them). Have you tried baking these in the oven?
Carolyn says
I haven’t but they should be fine. Can’t tell you the bake time but try 10 min at 350F and keep your eye on them.
Christy Ann Taddei says
I made these this morning, simply love them. We definitely be one of my breakfast go to recipes.
Fareea says
Can I substitute the sunflower seed butter with anything else like coconut oil/ghee/butter
Carolyn says
It needs to be a nut butter… all of your suggestions are pure oils and fats which won’t work.
Sandra says
If I substitute applesauce for the egg will that ruin them?
Carolyn says
Very likely, yes.
SUSAN PARODY says
Now I can have a proper Eggs Benedict !! (minus the cinnamon) Thank you Carolyn
Jocelyn says
I am totally intrigued now. I have to try this recipe for the days when I cut out carbs.
Anna says
Love that you used sunflower seed flour to make these muffins! So delicious!
Allyson Zea says
Going to send this along to some of my friends, they will LOVE it!
Jennifer says
These english muffins are the BEST!! I make them at least once a week!
Jennifer says
Such an easy and quick recipe! Love it!
Becky Hardin says
Definitely need to try these. I am thinking maybe they would freeze well too.
Erin Sellin says
I love this! Looks really easy to make!
Kristyn says
I am all about low carb! I sure do love English muffins & these will not disappoint!