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    Home » Keto Bread » Nut-Free Instant English Muffins

    Published: Jul 10, 2016 · Modified: May 23, 2018 by Carolyn

    Nut-Free Instant English Muffins

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    1.8K shares
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    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.

    Low Carb Instant English Muffin Recipe, whips up in seconds. Nut-free, can be dairy-free and paleo.

    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.

    Craving English muffins? You have to try these easy low carb, nut-free muffins that whip up in minutes. Paleo-friendly.

    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.

    Low carb, grain-free English muffins with butter. Best keto breakfast ever! Nut-free, can be dairy-free and paleo friendly.

    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!

    Low carb, grain-free English muffins with butter. Best keto breakfast ever! Nut-free, can be dairy-free and paleo friendly.

    Nut-Free Instant English Muffins

    Enjoy these delicious grain-free, low carb English muffins that only take minutes to make. And this keto version is nut-free and can be made dairy-free and paleo too. Adapted with permission from SugarFree Mom.
    4.85 from 13 votes
    Print Pin Rate
    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 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

    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.

    Delicious low carb grain-free English muffins that take only a few minutes to make. These are nut-free and paleo-friendly. Good for THM, Atkins, Banting, LCHF

    1.8K shares

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    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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      Recipe Rating




    1. Marla says

      June 07, 2022 at 9:12 am

      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.

      Reply
    2. RebeccaJ says

      May 19, 2022 at 4:16 pm

      5 stars
      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.

      Reply
      • Carolyn says

        May 19, 2022 at 6:24 pm

        Cool idea!

        Reply
    3. RebeccaJ says

      January 14, 2022 at 10:03 am

      5 stars
      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.

      Reply
    4. Julie says

      January 05, 2022 at 8:57 am

      I don’t have a microwave ( I prefer not to use them). Have you tried baking these in the oven?

      Reply
      • Carolyn says

        January 05, 2022 at 1:36 pm

        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.

        Reply
    5. Christy Ann Taddei says

      January 04, 2022 at 11:42 am

      5 stars
      I made these this morning, simply love them. We definitely be one of my breakfast go to recipes.

      Reply
    6. Fareea says

      September 08, 2021 at 12:43 am

      Can I substitute the sunflower seed butter with anything else like coconut oil/ghee/butter

      Reply
      • Carolyn says

        September 08, 2021 at 8:10 am

        It needs to be a nut butter… all of your suggestions are pure oils and fats which won’t work.

        Reply
    7. Sandra says

      April 13, 2020 at 10:25 am

      If I substitute applesauce for the egg will that ruin them?

      Reply
      • Carolyn says

        April 13, 2020 at 12:47 pm

        Very likely, yes.

        Reply
    8. SUSAN PARODY says

      November 18, 2019 at 5:47 pm

      Now I can have a proper Eggs Benedict !! (minus the cinnamon) Thank you Carolyn

      Reply
    9. Jocelyn says

      December 20, 2018 at 2:50 pm

      5 stars
      I am totally intrigued now. I have to try this recipe for the days when I cut out carbs.

      Reply
    10. Anna says

      December 19, 2018 at 12:37 pm

      5 stars
      Love that you used sunflower seed flour to make these muffins! So delicious!

      Reply
    11. Allyson Zea says

      December 19, 2018 at 11:48 am

      5 stars
      Going to send this along to some of my friends, they will LOVE it!

      Reply
    12. Jennifer says

      December 19, 2018 at 11:31 am

      5 stars
      These english muffins are the BEST!! I make them at least once a week!

      Reply
    13. Jennifer says

      December 18, 2018 at 8:00 pm

      5 stars
      Such an easy and quick recipe! Love it!

      Reply
    14. Becky Hardin says

      December 18, 2018 at 7:40 pm

      Definitely need to try these. I am thinking maybe they would freeze well too.

      Reply
    15. Erin Sellin says

      December 18, 2018 at 4:55 pm

      5 stars
      I love this! Looks really easy to make!

      Reply
    16. Kristyn says

      December 18, 2018 at 4:04 pm

      5 stars
      I am all about low carb! I sure do love English muffins & these will not disappoint!

      Reply
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