Miss bread with breakfast? It only takes a couple minutes to make gluten free English muffins in a minute. And they are low carb, keto, and paleo friendly!
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Are you trying to move away from processed foods? The paleo diet seems to be the way to go. Although it’s tougher to do both low carb and paleo, it’s doable and really the healthiest way to eat.
I’ve been trying to do more paleo friendly low carb recipes on the website. And, personally, I find that my health is better when I eat more low carb whole foods. My weight is always better maintained as well.
Eggs are a staple for me. I like to eat them for all meals because they are so quick and easy to prepare. My husband prefers to eat his in a sandwich so I’ve been craving some bread with mine.
I decided to modify the low carb muffin in a mug recipe I have to make gluten free English muffins. Rather than use blanched almond flour, I used unblanched almond butter. You lose some of the benefits of almonds by removing the skins. That’s why it’s best not to buy the “naked” almond butter where the skins are removed.
It should take only half a minute or so to stir all the ingredients together. I used a standard sized ramekin and the muffin did puff up with a slightly rounded top.
If you are looking to do a sandwich, you may want to separate the batter into two smaller ramekins. That way, you can just slice each muffin in half and still stay within the serving size. If you are the only one eating, save the second muffin for later!
I’ve found that these little keto gluten free English muffins in a minute are the perfect way to make a quick breakfast sandwich. Just prepare the muffins in the microwave and fry up the eggs. In a matter of minutes, you’ll have a delicious egg sandwich.
When we make our eggwiches, we add bacon and cheese. It’s quicker than going to a fast food drive-thru. And, they are so much healthier than the ones made with high carb bread.
It’s not necessary, but toasting each half of the muffin makes it much crunchier. And I love it when the butter melts and soaks into the bread. These keto english muffins are also great for dipping into runny egg yolks.
When you want a quick and easy piece of bread with your meal, keep this recipe in mind. If you don’t have any almond butter, you can make the original recipe. But, I think using almond butter makes it tastier.
The first time I saw almond butter used in a low carb bread recipe was on the Low Carb So Simple website. You can find that recipe here.
In fact, my first attempt at these gluten free English muffins used twice as much almond butter and the muffin rose sky high and was super fluffy
I wanted something closer to a personal size. So, I decreased the amount of almond butter to better fit a serving. That was done just in case someone wanted to eat the whole muffin.
The fluffier version of the muffin in a minute may need to be tweaked more to use as a cake recipe. And I’d probably use the blanched almond butter for a sweet cake recipe.
Some people aren’t fond of using a microwave for baking. I was that way at first. But, the microwave doesn’t destroy the food any more than traditional cooking methods. And, it’s completely safe.
Do you bake personal sized recipes using your microwave? If so, what’s your favorite?
Low Carb Paleo English Muffins in a Minute Recipe
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Paleo Gluten Free English Muffin in a Minute
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Ingredients
- 1 1/2 teaspoons coconut oil softened if hard
- 1 1/2 tablespoons almond butter
- 1 egg at room temperature
- 1 tablespoon coconut flour
- 1/4 teaspoon baking powder
- 1/8 teaspoon salt
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- Stir together coconut oil, almond butter, and egg until well combined.
- Stir in coconut flour, baking powder and salt.
- Microwave on HIGH for 1 minute to 1 min 30 seconds.
- Remove the muffin from the cup and slice in half.
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Nutrition
Additional Info
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Lisa MarcAurele has been creating keto friendly recipes since 2010. She enjoys experimenting in the kitchen to create low sugar foods that taste like high carb favorites!
Pam says
Refined or Unrefined Coconut Oil?
Lisa MarcAurele says
Use what you prefer. I use unrefined.
Kelly says
Looks great! I’m allergic to nuts… can I use sunflower butter instead?
Lisa MarcAurele says
Yes! Any nut or seed butter works in the recipe.
Kristy says
Does it smell very eggy? I tried a variation of this and it came out super eggy smelling which I don’t really like But I have also noticed that everytime I make something with eggs in the microwave , is there a way around it?
Lisa MarcAurele says
I don’t find it eggy, but others may if they are sensitive to it. It tastes like bread to me, especially after toasting and adding on some butter.
Heather Owens Simelaro says
I like this, but I buy blanched almond flour because I have inflammation issues. The UNblanched has the skins, which contain lectins, known inflammation triggers. From what I have learned, the extra nutrients in the skins are canceled out by the lectins, which function like anti-nutrients. I don’t know if this would work with the almond flour vs. almond butter, but it looks so good! Hope this works!
Lisa MarcAurele says
I always make this with blanched almond flour as it tastes best.
Tami says
Can these be baked in the oven?
Lisa MarcAurele says
They can. I’d just put them in on 350°F until they test done.
June says
Was so excited to come across this recipe. Just made it up to test it out. Yay! Tastes great and good texture and so filling. Can’t wait till the weekend to have it with bacon and eggs. This totally changes our breakfast menu on the weekend. Our family is gluten free, paleo and Keto. I don’t tolerate refined starches which are found in virtually all gluten free products so this is a game changer for us all.
John says
just starting keto and will try this recipe. Thank you!!
Sami says
I made this with peanut butter instead of almond butter. Then, when it was finished I ate it with peanut butter and sugar free syrup. It was Amazing!!!! 🙂
Terra Crocker says
Thank you so much for sharing this recipe. I recently had to go gluten free and was missing out on my husband’s Sunday breakfast sandwiches. This is super quick and easy and delicious topped with egg, cheese and ham.
Lisa MarcAurele says
So glad the minute muffin worked out!
Amelia says
Wow! This recipe is just amazing!!!!!!!!!!!!!!!!!!!!!!!!!!
SaiJhi says
Wow! Wow! Wow!!!
I was super skeptical as I’ve never cooked/baked in the microwave. And I’ve never baked with almond butter. But I was so desperately craving toast or English muffins, breakfast sandwiches, avocado toast… read all the reviews and decided to try it out. Blown away!!! Thank you so much for this amazing creation. I was tempted to tweak, but didn’t on the first go and I’m glad I didn’t. I think I over cooked mine a bit so it didn’t toast all that well after, but still AMAZING!!!
Lisa says
Yay! Hope you try more minute muffins. They are super easy and convenient.
Maria Piera Santoro says
Can we make large batches of this? How can we change the recipe?
Lisa says
If you hover over the number of servings at the top of the recipe card, a slider will appear to adjust the ingredients for more servings. You can either microwave them all separately, or bake them in a 350°F oven until done (I’d check ever 5 minutes or so).
Amanda says
This was great! I used almond flour instead of coconut flour and it turned out really well. I’m happy I found this recipe!!! I also added ~1tbsp of 100% unsweetened cocoa, which made an excellent mug cake for my paleo ice cream. Thanks!!!
Lisa says
Sounds yum. Thanks for sharing.
Kristi says
WOW!! I’m so impressed! So easy and so satisfying. Thank you for sharing, I’ve missed this texture so much.
Lisa says
You’re very welcome Kristi! I’m glad it hit the spot for you.
Nana says
Hi lisa ! other than microwave and regular oven , what method can i use to bake this muffin ?
Lisa says
A toaster oven or an air fryer work too. You can probably do it on the grill as well. Cooking time would need to be adjusted to the method chosen.
Nicole Biller says
Does anyone else feel like the calories are calculated a bit off? When I add all those ingredients into MyFitnessPal I get about 302 calories?! Im not sure how that much almond butter and coconut oil (plus a whole egg) could add up to so few calories!
Lisa says
The data is for half the recipe.
Bryan B says
Yeah, kind of assumed it was for half ( one serving ). Anyhow, can’t wait to try it!
Dom says
That’s true. The coconut oil alone should be over 140 calories.
Cathi says
Just stumbled on this recipe. This is a game changer. Had it with a sausage patty and an egg. Will be part of my weekly breakfast. Thank you
Marshall Estes says
What size ramikin are you using?
my recipe
1/2 + 1/8 cup original egg beaters
2 tbsp Hodgson Mill coconut flour
2 tsp natures way coconut oil
1 packet 1.15 oz Wild Friends organic honey sunflower seed butter
1/2 tsp baking powder
4oz ramikins yield 3 small muffins from the small size ramikins
NO extra salt plenty in the egg beaters and the sunflower seed butter. Also cuts out the cholesterol
Lisa says
My ramekin is about 4 inches in diameter.
Preeti says
OMFG this is going to transform my eating! Just made my first batch & it’s just lovely. But a question…has anyone tried to make this in a small loaf tin in the oven? Wouldn’t it be perfect to be having eggs on toast?!
Lisa says
I’ve been meaning to try that, but haven’t yet.
Stephanie says
Can you use low fat English muffins. Cause I can’t find gluten-free English muffin instead
Lisa MarcAurele says
This is a recipe for gluten-free English muffins.
kam says
Off baking in the oven using a muffin tin, what temperature do you bake it at and for how long? Also, how far up do i fill the muffin tins? halfway? 3 quarters?
thank you in advance
Lisa says
I’d try 350 and fill halfway and see how that works. It may take a little experimenting.
Nancy says
OMG…so good! I used besan flour (chickpea) instead of coconut and evoo instead of coconut oil and tahini instead of almond butter. I have an anaphylactic response to tree nuts, rice and dairy. Thanks so much. I toasted it and dressed it with avocado, hummus, tomato and artichoke. Delicious!!!
Lisa says
Good to know those subs work!
Martina says
Super recipe! I managed to microvave the muffin (dumpling) for the first attempt. I had no almond butter but I had a powdered peanut butter so I used this with MCT oil. The taste was delicious, really great and very quick to cook. I love quick cooking.
thank you very much for the inspiration. 🙂
Regards,
Martina
Lisa says
You’re welcome Martina!
Roz says
How much powdered pb did you use? And did you mix with water? If so, how much?
Frangelica says
I made this recipe substituting butter for the coconut oil, rice flour for the coconut flour, added a pinch of xanthan gum , and then baked it in the top layer of a breakfast sandwich baker (the kind with layered grills you use to make a fast-food equivalent English muffin breakfast.
In 5 minutes I was ready to split my low carb, gluten free English muffin, and make an egg and cheese English muffin breakfast in the sandwich maker.
Delicious
Jayanthi says
Awesome recipe and so simple! I made this with flax egg (1 tbsp flax meal + 2.5 tbsp water) and it came out great.
Thank you!
Ken says
Just made these for my Keto diet. They are GREAT!! Made 6 to keep on hand for quick breakfast sandwiches.
SaiJhi says
How did you store them? How long did they keep? I’d like to make extra and keep for hectic mornings ?
Thanks in advance!
Lisa says
I refrigerate mine and they keep for a week or more.
Deborah Morris says
Made it with tahini for the almond butter. Worked like a dream and delicious. I added a scooch more coconut flour to balance the runniness of the tahini. Magical recipe, thank you!
Jackie says
I made it this morning and followed the instructions perfectly but when I ate it, it tasted too salty. How do I fix that? Thanks!
Lisa says
Omit the salt and try reducing the baking powder if still salty.
Tami F says
I’m allergic to nuts (coconut is ok). What can I use instead of the almond butter?
Lisa says
Sunflower seed butter is a perfect substitute!
Amber says
Excited about this recipe , I have to replace the nut butters. I am allergic to nuts with butter. Hence why I choose a Keto over a Paleo lifestyle.
Lisa says
Nuts are allowed on Paleo too. The biggest differences are carbs and dairy. Paleo is not low carb (although many recipes are) and it eliminates dairy.
Sarah says
Peanuts are not paleo.
Lisa says
That’s why almond butter is used in the recipe. But, peanut butter could be used for low carb as legumes are allowed on most low carb plans.
Denise says
easy and delicious …just like the picture… I would triple the batch next time and bake them in the oven…
Lisa says
Great idea! I haven’t tried it yet in the oven, but it is best for making larger batches.
Brittaney McDaniel says
How could I make a lot of these at once? Oven? What kind of pan?
Lisa says
I’d use baking rings on a sheet pan or a muffin top pan.
Shannon Hopkins says
I tried this. I am sorry but it was not good, to put it nicely. It was so dry I could not swallow it without a drink. It puffed up out of the mug. Not sure if I did something wrong but I followed the recipe exactly. Any suggestions?
Lisa says
The coconut flour measurement may have been off as different brands can vary. You may want to try just 2 teaspoons next time.
Tess says
Substituted 1/2 butter for avacado and it was very moist, my new favorite morning toast replacement.
Lisa says
I’ll have to try it that way. I love the taste of butter in low carb bread. Thanks for sharing!
Michelle says
Tess-
Do you mean you substituted half of the almond butter (3/4 Tbs) with Avocado (3/4 Tbs)? And that made it more moist? I want to try that, but just verifying exactly what you did…
kelly says
Thank you for this recipe. Any ideas on a wheat free/nut free flour substitution?
Just getting started with all of this, so not sure what works in place of
Lisa says
Sunflower Butter (AKA Sunbutter) should work.
Tish says
This is delicious! I substituted the egg for one egg white. Yummy!
Lisa says
Glad it worked out with an egg white.
Terita says
Lisa, I look forward to trying this but instructions say “remove the muffin from the cup”. What type of cup?
Lisa says
I use a ramekin or a small round Pyrex storage container.
Sarah says
What can I use in place of almond butter? Would sugar free natural peanut butter work? Can’t wait to try some of your recipes. Thank you 🙂
Lisa says
Any unsweetened nut or seed butter should work.
Sarah says
Thank you….looking forward to trying this recipe!!
M.Schmitt says
Can’t wait to try this recipe. I miss my toast with breakfast.
Lisa says
It is a good sub!
MICHELE ROSS says
Thanks for the recipes! Love to have toast in the mornings!
Lisa says
Enjoy!
Maria says
Would Almond Paste work as well as Almond Butter? I’m new to this so just learning about some of the low carb ingredients to work with.
Lisa says
I’m pretty sure it won’t, but you could try.
txgrandma says
Great idea! I have tried the almond flour recipe using sunflower butter and almond butter and loved them. I will try the coconut flour version for my next batch. I always make at least 4 at a time (just me) and keep the extras in the refrigerator to toast as needed. I also love to use a pat of butter after toasting and made a cinnamon/sugar sub to use on the top. A great occasional treat!
Thanks for all your great recipes!
Linda says
Can you make these and put them in the refrigerator and take them out when needed and toast them then
Lisa says
You can. In fact, that’s exactly what I do with them.
Sarah says
Can these be frozen? Toasted right away or do they need to be thawed out?
Lisa says
I haven’t tried it, but I’d say they can be toasted right from the freezer.
Randy Kilbourn says
I’m wondering if I could replace the Tbsp. of coconut flour with almond flour?
Lisa says
I’d have to give it a try. The texture might be a bit different, but it should work.
Linda says
I cannot wait to try this!! I am so tired of sweet protein bars for a fast on the go breakfast. Would love a bacon/cheese sandwich!!!
Lisa says
It is the missing piece of a delicious breakfast sandwich!
Tania Stende says
This looks good. I realize that it is supposed to be paleo but can I use regular butter instead of almond butter and would the amount change?
Lisa says
Almond butter is a key ingredient. You can use butter in place of the coconut oil, though.
Maria Lourdes Estrada-Ebben says
I tried it for the first time today! But since I do not have almond butter at the moment, I substituted it with butter. It is delicious! I will buy almond butter next time. I might taste the difference. Thank you for this easy breakfast for a busy working person like me!
Lisa says
Good to know the butter worked. I find adding a bit more fat keeps them from being too dry.
Medolark says
No fiber in this recipe?
Lisa says
There’s about 2g fiber. Updated!
Jennifer says
Hi! Can you tell me please if the nutrition information is for both servings or just one?
Thanks so much, can’t wait to try this, wow!
Jennifer says
Also.. any idea how many grams of carbs/serving are fibre vs sugar? Sorry, I’m just in the strict intro keto stage, so every microgram counts <3
Lisa says
Amounts for half the muffin are located in the top right of the recipe card.
Lisa says
It’s for half the muffin so double for it all.
Dragana says
Cool, tanks!
Dragana says
Thx for the recipe! Can it be made in a regular oven (on what temperature an how long)?
Lisa says
I’m thinking 350F for 10-15 minutes, but not sure of the time. You’d need to just take it out when it passes the toothpick test.