Keto English Muffin (1 Minute in the Microwave)

These Keto English Muffins are just as good, if not better, than traditional store-bought muffins that are loaded with carbs. They’re gluten-free and contain only 4 net carbs per muffin. If that wasn’t enough they’re super yummy and have a moist, fluffy texture. Use them to elevate your breakfast routine and stay on track with your health goals.

I recently started a keto diet and am loving the results. What I’m not loving so far…missing my favorite guilty-pleasure foods, such as french fries, and traditional pizzas and burgers. However, I’m learning there’s plenty of guilt-free, keto substitutes to carb-heavy foods, such as these Keto English Muffins.

These from-scratch, low-carb biscuits are super easy and are ready in only one minute in the microwave. Even those on a busy schedule can add these into their weekday morning routine.

Not only is the texture light and fluffy, but the flavor is also mild yet familiar, making them a perfect keto substitute for English muffins. They’re also loaded with a way better nutrient profile. Let’s check it out.

Keto English Muffin Nutrition Facts

One keto English Muffin half has only 2 net carbs and 2 grams of fiber. It also has 6 grams of protein and 12 grams of healthy fats, with less than 150 calories.

These little circles of breakfast bliss will keep you fueled during the day and a great way to change up your usual egg, yogurt, or cereal routine. They can be topped with all sorts of goodies, but I prefer them best in an Eggs Benedict.

Ingredients for Keto English Muffins

• Coconut flour: This is a common substitute for wheat-based flour in keto baking. It’s gluten-free, and has way fewer carbs and a lot more fiber, keeping the net carbs down
• Almond flour: Commonly used as breading and to thicken mixtures, almond flour adds healthy fats and nutrients, all while keeping the carbs down. It also adds a lovely, subtle nutty flavor.
• Egg: Adds protein and helps hold everything together.
• Avocado oil: Another keto staple that’s loaded with healthy fats. It adds moisture and the ideal consistency.
• Baking powder: Just a bit is needed to help the muffins rise and become airy when cooked.
• Erythritol: A calorie and carb-free sugar replacement that doesn’t affect blood sugar levels. Just a bit is used to enhance the savory flavors.
• Salt: What else is there to say besides it makes everything more delicious?

How to Make Keto English Mug Muffins

1. In a medium bowl, stir together 3 tablespoons of almond flour, 1 tablespoon coconut flour, ½ teaspoon erythritol (zero-carb sugar), ¼ teaspoon baking powder, and a pinch of salt.
2. Stir in 1 large egg and 2 teaspoons of olive oil. Mix together until well combined and the consistency of a thick batter.
3. Pour batter into a large mug. Microwave on HIGH for 1 minute. Check the center with a toothpick. It should come out dry. 
4. Run a knife along the inside edge of the mug to loosen then turn the mug upside down onto a flat surface. You might need to give it a good tap to remove from the mug. Cut the muffin in half depending on the thickness and serve.

Note: These instructions are for one muffin and can easily be scaled by simply doubling all ingredients. Microwave separately or double the cooking time if you microwave two mugs at the same time. 

Answers to Common Questions

Are keto English muffins healthy?

Absolutely, especially compared to store-bought muffins. One muffin half has only 146 calories, 2 net carbs, 13 grams of healthy fats, and 6 grams of protein. They’re keto-friendly, gluten-free and made without processed ingredients or preservatives. 

How do they compare to the real thing?

I actually like the flavor better. It’s a little milder, with a hint of nuttiness from the almond flour. 

The texture is a bit different, with the keto version being a bit airier versus chewy. Again I prefer this and if you want a bit of crunch you can toast them before serving. 

How to bake keto English muffins

Instead of microwaving, you can bake the batter in ramekins at 350° F for 10-12 minutes.

How much does the batter make?

This recipe makes 4 English muffins halves depending on the thickness of the mug and how you slice them. You can easily cut the recipe in half or double it depending on how many you want to make.

How to know if it’s cooked

Cooking the mug muffins in 2 separate batches for 1 minute each should create perfectly fluffy muffins. To check if it’s done, insert a toothpick or knife into the center. It should come out clean without any wet batter stuck on it. 

What about leftovers?

You can make extra batter and cook it the next day. Alternatively, you can cook all the muffins at once, then store them in the fridge for easy leftovers. The best way to reheat them is in the toaster.

What should I serve them with?

The most classic way to enjoy them is part of a keto-friendly Eggs Benedict with Blender Hollandaise Sauce. You’ll be amazed at how easy it is to make.

Here are a few more ideas.

• Top with a fried or poached egg and meat such as bacon, ham, or sausage
• Smother with butter and fresh fruits or jam (watch out for sugar if on keto)
• Spread with peanut butter
• Top with avocado, salt, and pepper to make a smashed avocado English muffin

Leave a comment below and star rating if you made this recipe or want to share your thoughts.

 

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5 from 2 votes

Keto English Muffin

These Keto English Muffins are just as good, if not better, than traditional store-bought muffins. They're gluten-free, have only 4 net carbs per muffin, and microwave in 60 seconds. Use them to elevate your breakfast routine and stay on track with your health goals.

Course Breakfast

Cuisine American, French

Keyword gluten-free English muffin, Keto English Muffin, low-carb English muffin

Prep Time 2 minutes minutes

Total Time 3 minutes minutes

Calories 146kcal

Servings 4 half muffins

Author: Matt Ivan

Did you know? Servings and ingredient amounts can be adjusted on all my recipes. Click the green number above to change.

Ingredients

• ▢ 6 tablespoons almond flour
• ▢ 2 tablespoons coconut flour
• ▢ 1 teaspoon Erythritol, zero carb sugar
• ▢ ½ teaspoon baking powder
• ▢ ¼ teaspoon salt
• ▢ 2 large eggs
• ▢ 4 teaspoons olive oil

Instructions

• In a medium bowl, stir together almond flour, coconut flour, erythritol, baking powder, and salt.
• Stir in eggs and olive oil. Mix together until well combined and the consistency of a thick batter.
• Pour batter into 2 large mugs. Microwave separately on HIGH for 1 minute each or both mugs at the same time for 2 minutes. Check the center with a toothpick. It should come out dry.
• Run a knife along the inside edge of the mug to loosen, then turn the mug upside down onto a flat surface. You might need to give it a good tap to remove from the mug.
• Cut the muffins in half depending on the thickness and serve with desired toppings.

Notes

• This recipe makes 4 halves depending on the thickness of the mug and how you slice them. You can easily cut the recipe in half or double it depending on how many you want to make.
• Instead of microwaving, you can bake the batter in ramekins at 350° F for 10-12 minutes.
• You can make extra batter and cook it the next day. Alternatively, you can cook all the muffins at once, then store them in the fridge for easy leftovers. The best way to reheat them is in the toaster.

Nutrition Facts

Keto English Muffin

Amount Per Serving (1 half)

Calories 146 Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 2g13%

Trans Fat 1g

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 93mg31%

Sodium 189mg8%

Potassium 85mg2%

Carbohydrates 4g1%

Fiber 2g8%

Sugar 0g0%

Protein 6g12%

Vitamin A 135IU3%

Calcium 58mg6%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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Recipe adapted from Carb Manager recipes.