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
- 1 tablespoon butter OR avocado oil
- 1 tablespoon sunflower seed butter
- 3 tablespoon sunflower seed flour Homemade Sunflower Seed Flour Recipe
- ½ teaspoon baking powder
- ½ teaspoon cinnamon
- ⅛ teaspoon salt
- 1 large egg
- 1 tablespoon water
- 1 teaspoon lemon juice
- 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.
Total fat: 14.89g
Calories from fat: 134
Total dietary fiber: 1.94g
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.
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.
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.
Christy Ann Taddei says
I made these this morning, simply love them. We definitely be one of my breakfast go to recipes.
Can I substitute the sunflower seed butter with anything else like coconut oil/ghee/butter
It needs to be a nut butter… all of your suggestions are pure oils and fats which won’t work.
If I substitute applesauce for the egg will that ruin them?
Very likely, yes.
SUSAN PARODY says
Now I can have a proper Eggs Benedict !! (minus the cinnamon) Thank you Carolyn
I am totally intrigued now. I have to try this recipe for the days when I cut out carbs.
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!
These english muffins are the BEST!! I make them at least once a week!
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!
I am all about low carb! I sure do love English muffins & these will not disappoint!