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.
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I added extra stevia/erythitol, and almost ate the batter without cooking it! AMAZING! They’re baking in my mini oven now. Can’t wait to taste the finished product! YUM!!
I’m a bit confused. You say 4 inch round ramekins are the perfect size to replicate a real English muffin, however, the link is to 4 OUNCE ramekins. Which is it, 4 INCH or 4 OUNCE? I need to know ASAP as I’d like to make these soon.
Very tasty. Thanks for this one!
You’re welcome!
Definitely gonna try these… please ignore/delete my previous comment asking about using the oven… I found the answer in the blog post.
Would these come out ok if they were baked instead of cooked in the microwave?
I Love, Love this muffin! Quick and easy to make! I love making to use for a nice breakfast sandwich for my sister and I or to eat with cream cheese and low carb jam.
I liked how quick and easy these are. Left out the cinnamon and used them as hamburger buns!
I left out the cinnamon and topped with scrambled egg and cheese, delicious!
Could you use the 4 inch nonstick tart pans with removable bottoms since I do not have any ramekins?
Howdy!
If I were to bake these in the oven, what temperature and time should I bake them? (I don’t use a microwave.)
Thank you!
Please read the blog post. Thanks!
My breakfast IS transformed. Either keep or skip the cinnamon, and create avocado toasts with feta and arugula!
Carolyn, I love English muffins, so thank you for this. I was wondering if I could use them for Eggs Benedict or would they become too soggy?
They should work just fine!
Question! Can these be made in the oven instead of microwave?
Please read the post as I discuss this already. 🙂
I know it’s good when my husband who eats nothing but white bread products says, “Wow! that’s actually good!”
Thank you for the recipe……it’s a keeper in my breakfast rotation.😊
Great to hear!
Well, I am not sure what I did wrong but it appears I now know how to make biscotti! I microwaved it for 90 sec ad it came out too hard to cut! The second ramekin I cooked for 50 seconds and it came out fine!
YOu must have an extremely powerful microwave! I haven’t heard of this issue. Glad you figured it out for the second muffin.
Hi Carolyn, I think it was more about the almond butter I used. I had to put it in a blender to mesh the nut and oil so I think it was dry ( I also noticed it had sugar as an added ingredient 🙁 which I did not notice when I bought it). So I think it was lacking in oil At the 50 second mark it had places that were still hard – I said it was fine but later realized-not so much! So I cut it into biscotti size pieces and blasted more until thoroughly hard! LOL, great biscotti though a little sweet due to the almond butter additive. I will try this again with a better quality almond butter and I will let you know how it goes… but I do think I am onto something for making biscotti!
Got it!
Ok Carolyn, sorry for such a long discourse. Tried the english muffins again today (using the same almond butter) and they came out fantastic. I don’t know what I did wrong the other day- with all of my distractions, who knows! But the recipe is a keeper!
Well glad it worked out in the end!
I’m missing avocado toast big time, and I think this English Muffin would be a good substitute. I’ll keep it savory and not add the cinnamon, maybe a pinch of garlic powder, as you suggest. I can see a lot of applications with this recipe. Thanks sooo much for the time and effort you put into all of your recipes. Your attention to detail really shines thru !