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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.
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Low Carb English Muffin Recipe
Enjoy a classic breakfast treat with these Keto English Muffins. They take 5 simple ingredients and less than 3 minutes to make!
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Servings: 2 muffins
Calories: 176kcal
Instructions
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Grease two 4-inch diameter ramekins .
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In a medium microwave-safe bowl, whisk the nut butter and egg together until smooth. Stir in the flax seed meal, cinnamon, baking powder, and salt until well combined.
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Divide the mixture between two well greased 4-inch ramekins. Microwave together ramekins on high for 90 seconds. Let cool for a few minutes.
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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
Storage Information: 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.
Nutrition Facts
Low Carb English Muffin Recipe
Amount Per Serving (1 muffins)
Calories 176
Calories from Fat 126
% Daily Value*
Fat 14g22%
Carbohydrates 6.5g2%
Fiber 3.8g15%
Protein 7.5g15%
* Percent Daily Values are based on a 2000 calorie diet.
