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 tbsp (48.69 g) almond butter, or sunflower seed butter
- 1 large egg
- 1 tbsp (7.1 g) flax seed meal, or almond flour
- 1/2 tsp baking powder
- 1/2 tsp cinnamon
- 1/8 tsp salt
Instructions
- Grease two 4-inch diameter ramekins .
- In a medium 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 the prepared ramekins. Microwave the ramekins together 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.
Notes
Nutrition
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
Free Bonus: Secrets to Keto Baking!
Sign up for your favorite recipes delivered straight to your inbox plus get our FREE bonus: Secrets to Keto Baking!
I am wondering how I can make them savoury? Like instead of cinnamon, what could I put?
I tried this recipe and my husband loved them! And he doesn’t really do keto (though I’m the main cook so he often eats keto x] )
Leave out the cinnamon and maybe add some garlic powder?
I don’t use flax, so subbed hemp seeds and it worked perfectly. I made them into garlic toast by spreading with butter and roasted garlic, yum!
Just wish I could find a sunflower seed butter without added sugar!
the texture is perfect! Spread some cream cheese on and it’s heaven
Is there any reason that I can’t use butter for this recipe? Not a fan of nut butters.
The recipe sounds scrumptious!!
Yup, there’s a huge reason. You would end up with a pool of butter. Nut butters contain ground nuts, thus they have structure. Butter is essentially JUST fat and would melt into a greasy pool.
Thanks so much for the reply!
these are really easy to make and taste really good..
Mine cooked up perfectly. They rose nicely and retained their shape. They toasted beautifully and I loved the robustI taste. BUT—they were so dry! I had trouble swallowing each bite. I used a natural peanut butter that I had to stir first. I wonder if the PB was shy on oil. Think I should try adding some oil to it?
What kind?
I think it might have been. They should have a texture after being toasted, like a regular English muffin, but you shouldn’t have trouble swallowing. Try adding at least a teaspoon or two of oil.
I too had been missing English muffins on a low carb diet. Can’t wait to try. I do wonder if there is a carb count difference if using almond flour rather than ground flax seed.
It would be very minor for carbs, but flax has more fiber.
Oh my gosh!!! I am over the moon with this recipe. So simple, and FAST! I didn’t have flax meal, but I did have coarse ground almond flour, and I used a powdered almond butter mixed with water and a little coconut oil and a dash of stevia, which worked perfect. I could hardly believe how quick it came together, 90 seconds later I had two perfect little muffins. They toasted perfect, the texture was perfect, and best of all, I was absolutely satisfied when I ate them. Not like the typical 90 second bread recipe where you are left thinking, “what a waste of calories”, these babies are POWER! Thank you Carolyn, you score big time with this one!!!!!!
I am so glad you like them!
Excellent!!
I’m going to try these!
We do not own a microwave so I was wondering if you could make these in the oven? Do you have suggestions? thanks!
Please read the blog post.
ooops – you can disregard my comment – just saw that someone else posted the same one last year!
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.
Yes, sorry. I am updating this one soon!
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.
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.
Cool idea!
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.
I don’t have a microwave ( I prefer not to use them). Have you tried baking these in the oven?
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.