Delicious low carb, grain-free English muffins that only take minutes to make. And this version is nut-free and can be made dairy-free and paleo too.

I have some really talented and wonderful friends. I think that this can be a critical component to success, to surround yourself with other creative, talented people. They motivate you, they push you further, and they spark your own creativity. In turn, you motivate them and spark their creativity as well. It’s all too easy to see someone in the same field as your competitor, to wall yourself off and try to beat them. But I’ve found over the years that this is the wrong approach entirely. You are both much better off if you band together to share ideas and to help each other out. You both benefit from this collaborative effort: you learn, they learn, you grow, they grow, and you don’t have that awful competitive “me against them” feeling. The rising tide raises all boats in the harbour, as they say.

So I am going to give a huge shout out to my talented friend Brenda from Sugar-Free Mom. This is really her recipe, or rather a nut-free variation of her recipe, which I am publishing with her permission. I specifically asked her permission to play with her 2 Minute English Muffin recipe because I didn’t want to steal her thunder. The original is a fantastic recipe and she deserves the credit. But the minute I tried it, I also found I wanted to adapt it and see what else I could do with it. Because hey, that’s what I do! It’s hard enough for me to follow my own recipes the same way twice. I am always tinkering, I can’t help myself. It’s a sickness, it really is.

There are a number of instant microwave English muffin recipes floating around and I’ve tried a few of them. And found them all lacking, to be honest. There is one out there that I swear on my life the photos are real English muffins instead of the actual recipe, because my results looked nothing like it (and the taste was ho-hum too). So I was skeptical that Brenda’s could be any good but I had kids to feed one evening and I needed something I could make quickly. The only change I made to her recipe at the time was to use water instead of almond milk because I had none. I was impressed right away. While what comes out of the ramekin doesn’t exactly look like an English muffin from the outside, once it’s sliced and toasted, it can easily pass for the real deal.

For my version, I wanted to try to make it entirely nut-free. I love making my own sunflower seed flour, as it’s a great alternative to almond flour. You can purchase it, but it’s much less expensive to make your own. I also love making my own Sunbutter, which is also less expensive and has fewer carbs. I did find I had to play with the amounts a little because sunflower seed butter can be goopy and more liquidy than nut butters. But the results were absolutely delicious and make a wonderful low carb alternative to real English muffins. And they can be whipped up in an instant!

Nut-Free Instant English Muffins

Delicious low carb, grain-free English muffins that only take minutes to make. And this version is nut-free and can be dairy-free and paleo too! Adapted with permission from SugarFree Mom.

4.8 from 10 votes

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Course: Breakfast

Cuisine: Bread

Prep Time: 5 minutes

Cook Time: 2 minutes

Cooling Time: 3 minutes

Total Time: 10 minutes

Servings: 2 English muffins

Calories: 170kcal

Ingredients

• 1 tbsp butter OR avocado oil
• 1 tbsp sunflower seed butter
• 3 tbsp sunflower seed flour Homemade Sunflower Seed Flour Recipe
• 1/2 tsp baking powder
• 1/2 tsp cinnamon
• 1/8 tsp salt
• 1 large egg
• 1 tbsp water
• 1 tsp lemon juice

Instructions

• Grease two medium ramekins (about 1 cup capacity each) with coconut oil spray (or brush with melted butter).
• In a microwave safe bowl, melt butter and sunflower seed butter together on high for 30 seconds. Stir to combine.
• Stir in sunflower seed flour, baking powder, cinnamon, and salt. Whisk in egg and water until well combined.
• Divide mixture between prepared ramekins and microwave (at the same time) on high for two minutes. Let cool for a few minutes.
• Run a sharp knife around the inside of the ramekins and flip out onto a plate. Slice in half and toast to your liking.

Notes

Serves 2. Each serving has 3.32g NET CARBS.

Food energy: 170kcal
Total fat: 14.89g
Calories from fat: 134
Cholesterol: 15mg
Carbohydrate: 5.26g
Total dietary fiber: 1.94g
Protein: 5.90g

Nutrition Facts

Nut-Free Instant English Muffins

Amount Per Serving (1 g)

Calories 170 Calories from Fat 134

% Daily Value*

Fat 14.89g23%

Cholesterol 15mg5%

Carbohydrates 5.26g2%

Fiber 1.94g8%

Protein 5.9g12%

* Percent Daily Values are based on a 2000 calorie diet.