These Low Carb English Muffins are Grain Free, Gluten Free, Nut Free, Keto and can be Paleo. Making Healthy Homemade English Muffins at home has never been easier!
Low Carb English Muffins
When I first posted my 2 -Minute Low Carb English Muffin, I had no idea it would be such a big hit! Everyone was asking for a larger quantity so I adapted my single serving to make 4-6 servings in this recipe depending on the mold you use.
For this recipe I decided I'd try standard English Muffin rings I found on Amazon that are 4 inches in diameter.
They worked perfectly and were just the right size for the family. You can also make these using smaller ramekins that are about 4 ounces each and you will have a smaller English Muffin but you can get 6 servings from this recipe instead of 4.
Keto English Muffins
In the original 2 Minute English Muffin I had used almond butter. I tried it with cashew butter but ended up wanting to make these nut free. Below you'll also see I used heavy cream in the recipe but to make these paleo just swap with almond milk.
You really do need to let them cool before slicing. One cooled and sliced, then toast as you would like and enjoy with a bit of butter on top!
The outside texture has a perfect crust and while not as chewy as a traditional white flour English Muffin it is a pretty good competitor for anyone wanting to enjoy a "bread" that's low in carbs and still resembles something from your previous carb and gluten days.
Don't ask me how I achieved those pockets of nooks and crannies, I have no idea, but isn't it lovely?!
Low Carb Nut Free English Muffins
Brenda's Notes:
- I made these in English Muffin forms I found on Amazon that were 4 inches in diameter. You can make these smaller in ramekins that are 4 ounces each and you will be able to make 6 servings instead of 4.
- The Nutrition Info will change for 6 smaller Servings: Calories: 234 Fat: 20.3g Sat Fat: 5.9g Sodium: 312mg Cholesterol: 110mg Carbs: 6.9g Fiber: 1.3g Sugars: 1.3g Protein 7.8g Net Carbs: 5.6
- You can also use nut butter like cashew, peanut butter or almond as I did in my 2 Minute English Muffin.
- These can be baked, cooled and frozen individually!
- Heres's another NUT FREE version: 1 Minute Low Carb Cinnamon English Muffin (nut free)!
- This recipe was first published in May of 2016 and updated in June 2018 with a video.
Low Carb Nut Free English Muffins (Grain Free, Gluten Free)
Ingredients
- ¼ cup tahini paste
- 3 tablespoon ghee coconut oil or butter
- ¼ cup sesame flour or almond flour if no nut allergy
- ¼ teaspoon salt
- 1 ½ teaspoon baking powder
- ¼ cup heavy cream or almond milk for paleo
- 3 eggs beaten
Instructions
- Preheat oven to 350 degrees.
- In a microwavable bowl or in a small saucepan on the stove, combine the tahini paste and the butter and heat on low or 30 seconds in the microwave. Stir to combine.
- In another bowl whisk together the sesame flour, salt and baking powder.
- Stir that into the tahini mixture.
- Pour in the heavy cream and stir to combine.
- Last add the eggs and stir to combine.
- Grease a baking pan if using English Muffin molds or grease 6 ramekins.
- Pour the batter evenly into the forms or ramekins. I used a little more than ¼ cup in each English Muffin form. You will use less when dividing into 6 ramekins.
- Bake for 20 minutes or until a toothpick in center comes out clean.
- Allow to cool for about 5 minutes.
- Gently remove and slice in half.
- Toast as desired and enjoy!
- These can be baked, cooled and frozen individually.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Tammy
Just made these, so yummy, thank you!
Brenda
Thanks! Glad you liked them!
Keri
How about egg free? Would it work with flax substitute for the egg.
Brenda
I've not tried it sorry.
Karri
Any luck with making this egg free? I'm curious too!
erin
Do you ferment at all? Have you ever thought of making this and letting it sour in the fridge for a day or two?I wonder how that would work. I love the sourdough taste.
Brenda
I've never tried that, please let me know if you do!
Emily
These look yummy 🙂 Just one small note, if you want to make these truly Paleo, the butter should really be replaced with either coconut oil or ghee.
Happy baking!
Brenda
Thanks! I thought butter was still used in paleo, like bullet proof coffee?
Diane
What is the best way to toast these English muffins I tried the skillet method and they didn't get crispy thank you
Brenda
I have a convection toaster oven.
Dawn
Just tried them with sunbutter. They came out very dark and the taste was very unappealing. Texture wasn't bad but the only thing english muffin like about these is their shape.
Lauren
Could I use coconut milk instead and unsweetened peanut butter?
Brenda
I used unsweetened peanut butter in the orignal recipe so i think it would work fine and coconut milk should be fine too.
Sandra
Thanks so much Brenda. I will definitely give the nut free version a try.
Sandra
Hi, I tried this recipe and it came out pretty good. I really don't care for the taste of nut butters. Can anything else be substituted for the nut butter?
Brenda
I will be posting a nut free version on Wednesday May 25.
Kirsten Dangler
Hi Brenda, can I use unsweetened coconut milk like "SO Delicious, Coconut milk"? Or for that matter have you tried sweetened?
Kirsten
Brenda
You can change out the sweetener. I've not used sweetened.
Chelsi
Could you use sunflower seed butter? We have a nut allergy in our house.
Chelsi
Never mind, I must've missed it in the comments before, but I just saw that I can! Thanks!
Brenda
My nut free version is almost ready, I will be sharing next week.
Peg
I made these today and I'm so happy to have them on hand for low carb breakfasts. They're really good. So good, that I went on Amazon and ordered your cookbook. I'd like muffins & scones, that I know you have recipes for.
monika
ANy chance you could provide the gram measurements? Makes for much easier baking!
THanks!
Brenda
Theresa Stretten
Hi, I have not made these yet but plan to because I think baking them might be a better texture than microwave. I do have to say I've made your 2minute English muffin with almond butter (I actually find it more neutral than cashew) It was absolutely the best bread like thing I've made since going low-carb. I have enjoyed "Egg McMuffins" several times since I discovered the recipe. That was always my favourite breakfast! Thanks for doing all the testing and hard work for the rest of us!
Gloria Warrick
For those into recycling, clean used tuna fish cans look the same size, couldn't those be used instead of having to buy them?
Maria
I wouldn't suggest using a used clean tuna fish can as virtually every food can on the market are now lined with plastic. Some are BPA free. All will leach toxins into your food when heated. Glass would be your best option.
kristin
can you post a link to the english muffin rings on Amazon please? i can only find 3 3/4 inch rings -thank you!
Brenda
I just bought these basic ones, not even on prime, but they are 4 inches in diameter.http://www.amazon.com/2080-English-Muffin-Mold-Rings/dp/B0044FAW1E?ie=UTF8&keywords=english%20muffin%20rings&qid=1462704245&ref_=sr_1_2&sr=8-2
Gloria
Why couldn't you use clean tuna fish cans?
Brenda
I think that would work too!
Elaine
I don't have the English Muffin rings but I have 4.5" mini cheesecake pans, with removable bottom so might use these for my first attempt of your EMuffin recipe!
Q: is there a way to reduce the fat content a little bit? I know good fat is good for you and am finally away from low fat...but would like to save some fats for rest of the day.
Brenda
I've not really subbed anything to try to lower the fat.
Merline
I cot the oil in half, and it worked just fine, better actually!
Terry S
I have 6 (2 sets) of 4-inch Wilton mini cake pans. They come in a set of 3. I got them at Michaels and used a 50% off coupon on 2 occasion. They're a little over $7 for 3. They work great for mini cakes, muffins and these muffins.
France
Maybe, cashew milk would work as well!
Ann
Can you use another nut butter?
Brenda
In my notes, I mentioned peanut butter, almond butter and even sunflower seeds butter.
Dita
Brenda do you think these would bake properly if I used my 6 slot muffin top pan. Can't wait for you reply -- these look wonderful!!!!! Thanks for all your hard work.
Brenda
Thanks Dita. I looked at the muffin top pan I have and it just seems too shallow for the batter to me, but if you try it please let me know how it goes.
Samah
I just tried this in my muffin top pan (in two batches). They came out beautifully. Too short to slice in half- but each is the thickness of an EM
I reduced the baking time to 12-15 minutes.
Debra
These look pretty nice but at 320 calories each, I'll have to pass. If someone has a lower calorie option, please pass it along.
Brenda
As I mentioned above, these can be made into 6 servings, each is 234 calories, in my notes I've provided the nutrition info.
Laurie Brown
I made these and they are delicious! Thank you! I do have a question--when I printed the recipe it says 10.3 grams of sugar. I can't find where all of that sugar is coming from. Love your site. Thank you for your time!
Brenda
I will look into it, might be a mistake somewhere.
monika
Calories don't make something healthy or unhealthy?
Get your head outta your....
Elaine
yes, Monika, you are correct, but....if you want to be healthy AND you need to lose weight, then calories DO matter! Think outside your own little box....
Danny
No they don't . . . conventional wisdom on that is increasingly being proven wrong. It's not as simple as calories in, calories out. It depends on what kind of food the calories come from.
Terri
Any ideas of how to adapt this for us allergic to nuts? Thank you!!!
Brenda
Not yet, my youngest is begging me to find a way to adapt this. I will be working on it.
Diana
I was telling my sister about the 2 minute recipe and suggested she use her Sunbutter squeeze pack instead of a nut butter. unfortunately the sunbutter is sweetened. just pretend ur muffin has jam on it! What do you recommend as a substitute for the almond flour?
Brenda
I'm working on a nut free recipe, 3 experiments so far, i will post it next week.
AuroraDawn
Maybe coconut flour?
Linda
SunButter also has a No Sugar Added version with an orange cap. 2 Tblsps = 4 g total carbs, 2 g dietary fiber, 1 g sugar, as well as 8 g protein. Take it from me; I'm a LONG-TERM (almost 50 years) Type 1 diabetic!
Christie
You can use sunflower seed flour in a 1:1 sub for almond flour
Kimberley
Maybe try it with wow butter. It's a peanut free spread that tastes like peanut butter.
MichaelC
First of all, these are the best air fresheners ever. I can't believe how yummy the kitchen smells from a microwave "bread".
I've been tweaking your 2-minute version since you published it. I've made two variations:
"Sweet" where I add a little Stevia and some pumpkin pie spice and then serve a toasted half topped with fresh berries.
"Savory" where I've added chives and cheddar and then serve toasted topped with fried or scrambled eggs.
Awesome recipe. Keep 'em comin.
LaWanda
Hi, Brenda. Can you tell me what baling powder is? I have never heard of it. Many thanks. I can't wait to try these.
Shannon
I think its suppose to say baking powder.
Lori
Hi LaWanda! I believe it is 'Baking Powder'.
Brenda
Oops, typo, it's baking powder.
Juanima Hiatt
Hi Brenda! I'm excited to try these. I've been craving a good piece of toast, and this would be perfect. Have you found a good way to store these? Would they keep in a Ziploc on the counter? Or do you think they'd do better pre-cut, and kept in the freezer? 🙂
Brenda
I've just refrigerated them but individually wrapped might be a good idea in the freezer.
AZ@...And a Dash of Cinnamon
I just made cashew butter a few days ago too! May have to try this out with it 😉
Darlene
How do you make cashew butter? Is it the same way you make almond butter, since I know how to do that?!