90 second Keto Cottage Cheese Pumpkin English Muffin
Servings 2 servings
Calories 173kcal
Ingredients
- 2 tablespoon cottage cheese (I used 4%)
- 3 tablespoon sunflower seed flour or almond flour
- 1 tablespoon sunflower seed butter or almond butter
- 1 tablespoon pumpkin puree
- 1 tablespoon Monk Fruit Allulose Brown sweetener
- 1 large egg
- 1 teaspoon pumpkin spice or make it homemade
- ½ teaspoon baking powder
- ¼ teaspoon pumpkin liquid stevia optional
- pinch of salt optional
Optional Toppings
- sugar free raspberry jam and cream cheese
Instructions
Microwave Directions
- Grease two ramekins or microwave-safe bowls with olive oil, avocado oil or coconut oil cooking spray. Set aside.
- Place the ingredients together in a small bowl and stir together until combined.
- Place one dish into the microwave and cook for 1 minute. Check with a toothpick in center. If it comes out clean it's done, if not, cook another 30 seconds. Repeat with second dish.
- Allow to cool enough to slice in half and toast.
- Store in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.
Oven Directions
- Bake in a preheated 350 degrees F oven for 8-10 minutes.
Air Fry Directions
- Air fry for about 5-8 minutes at 375 degrees F.
Notes
5 grams of net carbs per serving (serving size is one muffin)
Nutrition
Serving: 1serving | Calories: 173kcal | Carbohydrates: 7g | Protein: 10g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.1g | Cholesterol: 3mg | Sodium: 49mg | Potassium: 144mg | Fiber: 2g | Sugar: 1g | Vitamin A: 1195IU | Vitamin C: 1mg | Calcium: 74mg | Iron: 1mg