Dante Carrillo
The keto diet is a popular choice for those looking to cut down on carbohydrates and sugar. However, this often means giving up bread and baked goods, which can be a challenge. Luckily, there are now several recipes for keto-friendly English muffins that use alternative ingredients like almond flour, coconut flour, and psyllium husk to create a low-carb, gluten-free version of the traditional English muffin. These muffins can be made in just a few minutes in the microwave or oven and are perfect for breakfast sandwiches, eggs Benedict, or simply topped with butter or sugar-free jam. For those who don't want to make their own, there are also commercial options available, such as Franz Keto English Muffins, which offer a convenient way to enjoy sandwiches and muffins while sticking to a keto diet.
| Characteristics | Values |
|---|---|
| Preparation time | 2 minutes |
| Carbohydrates | 5g |
| Calories | 222kcal-295kcal |
| Protein | 7g-11g |
| Fat | 20g-27g |
| Saturated Fat | 5g-9g |
| Cholesterol | 97mg |
| Sodium | 228mg-436mg |
| Potassium | 156mg |
| Fiber | 2g |
| Vitamin A | 295IU |
| Calcium | 81mg |
| Iron | 0.8mg |
| Storage | Refrigerate for 3-5 days or freeze |
| Recipe | Almond flour, coconut flour, baking soda, coconut oil/butter, egg/egg white, milk |
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What You'll Learn
Keto English muffin recipes
The keto English muffin is a low-carb alternative to the traditional English muffin, typically made with almond flour and baked in a microwave or oven. Here are some keto English muffin recipes that you can try:
Microwave Keto English Muffin:
This recipe uses a microwave to "bake" the muffin quickly. Here are the steps:
- Place butter in a microwave-safe 4-inch ramekin or mug and melt it. Allow it to cool slightly.
- Mix in an egg and a pinch of salt using a fork.
- Add almond flour and mix thoroughly until smooth.
- Finally, mix in baking powder.
- Microwave for about 90 seconds or until puffed and cooked through.
- Invert the muffin onto a cutting board and let it cool for a couple of minutes before slicing and toasting.
Oven-Baked Keto English Muffin:
If you prefer to use an oven instead of a microwave, here's a variation of the above recipe:
- Prepare the batter as directed in the microwave instructions.
- Transfer the batter to an oven-safe ramekin.
- Bake at 180°C/350°F for 10-12 minutes or until a skewer inserted comes out clean.
- Run a spatula around the perimeter to loosen the muffin if it's sticking to the ramekin.
- Slice and toast the muffin before adding toppings or spreads.
Keto English Muffin with Coconut Flour:
This recipe uses a combination of almond flour and coconut flour for a perfect texture. Here's how to make it:
- Melt butter in a ramekin.
- Mix in the flours (almond and coconut), egg, salt, and baking powder.
- Microwave or bake until the top feels firm and springy.
- Slice the muffin in half and toast until golden and crispy.
These keto English muffin recipes are quick, easy, and perfect for those on a low-carb or keto diet. They can be enjoyed with various toppings, such as butter, jam, or as a base for breakfast sandwiches.
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Nutritional information
Keto English muffins are typically low in carbohydrates, with most recipes yielding muffins with 3 to 5 grams of total carbohydrates per serving. This is a significant reduction compared to traditional English muffins, which usually contain over 20 grams of carbohydrates.
The calorie content of keto English muffins varies depending on the recipe, with some recipes resulting in muffins with around 220 calories, while others yield muffins with approximately 295 calories per serving.
Keto English muffins are also a good source of protein, providing between 7 to 11 grams per muffin. They are also relatively high in fat, with around 20 to 27 grams of total fat per serving, including 5 to 9 grams of saturated fat.
In terms of micronutrients, keto English muffins provide some fibre, vitamin A, calcium, and iron. They also contain sodium, with amounts varying depending on the recipe, ranging from around 200 to 400 milligrams per muffin.
It is worth noting that the nutritional information may differ slightly depending on the specific recipe and ingredients used. Additionally, some commercially prepared keto English muffins, such as the Franz Bakery brand, may have slightly different nutritional profiles due to variations in ingredients and manufacturing processes.
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Carb content
The traditional English muffin is not keto-friendly. It is made with wheat flour and has a high carbohydrate content, with over 20 grams of carbs per muffin.
However, there are several keto-friendly English muffin recipes available online, and some pre-made muffins can be purchased. These keto English muffins typically have a much lower carbohydrate content, with between 2 and 5 grams of net carbs per muffin.
One recipe for a keto English muffin uses almond flour, butter, baking powder, salt, and egg white. The dry ingredients are combined, and then the egg white is added and mixed until combined. The batter is then cooked in a ramekin in the microwave for 90 seconds to 2 minutes, or in the oven at 350°F for 10-12 minutes. The cooked muffin is then sliced in half and toasted.
Another recipe uses a combination of coconut flour and almond flour to achieve a bread-like texture without the density. This recipe also includes baking soda, coconut oil or butter, an egg or egg white, and milk. The ingredients are combined and mixed until a batter remains, which is then baked in the oven at 350°F for about 10 minutes.
Pre-made keto English muffins are also available from brands like Franz Bakery. These muffins are advertised as having low net carbs, but the exact carbohydrate content is not provided.
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Storage and reheating
If you have leftover keto English muffins, you can store them in an airtight container in the fridge for up to five days. You can also freeze them for longer-term storage. To freeze keto English muffins, first, let them cool, then slice them in half and wrap them in parchment paper. Place the wrapped muffins in an airtight container or freezer bag and store them in the freezer.
To reheat frozen keto English muffins, you can either thaw them first or reheat them directly from frozen. To thaw, simply leave them on the counter until they reach room temperature. To reheat from frozen, you can use a toaster, toaster oven, air fryer, or microwave. If using a toaster or toaster oven, you can toast the muffins directly from frozen until golden and crispy. If using a microwave, place the muffin on a paper towel and heat in 15-second intervals until warm and fluffy.
If you want to soften stale keto English muffins, sprinkle them with water, wrap them in foil, and heat them in the oven for around five minutes. You can also use the oven to toast the muffins and add some crispiness. Set the oven to 350°F/180°C and heat the muffins for 2-3 minutes, checking halfway through to ensure they don't burn.
For a quick reheat, the microwave is your best option. Place the keto English muffin on a microwave-safe plate and cover it loosely with a damp paper towel. Microwave in 10-second intervals on full power until the muffin is warm and soft. Serve immediately, perhaps with some butter to melt into the muffin for extra flavour.
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Toppings and serving suggestions
There are many ways to enjoy keto English muffins, from quick and simple to more elaborate preparations. Here are some topping and serving suggestions:
Butter and Jam
A classic way to enjoy an English muffin is to spread some butter on it and add a little jam. You can use grass-fed butter and your favourite jam, such as strawberry chia or blackberry jelly. This combination is a simple yet delicious way to start your day.
Breakfast Sandwich
You can also use keto English muffins as a base for a hearty breakfast sandwich. Stack your muffin with bacon or sausage, a fried egg, and some melted cheese. This sandwich will keep you full and satisfied until lunch.
Eggs Benedict
For a more indulgent option, try making eggs Benedict with your keto English muffin. Top the muffin with a ham steak, a poached or coddled egg, and a drizzle of blender hollandaise sauce. It's a perfect weekend treat and a great way to impress your guests.
Peanut Butter or Almond Butter
If you're looking for a protein-packed option, spread some peanut butter or almond butter on your keto English muffin. Look for peanut butter that contains only peanuts or peanuts and salt. This topping option is perfect for those who want a quick, nutritious breakfast or snack.
Avocado Toast
Avocado toast is another popular choice for keto English muffins. Simply smash some avocado on your muffin and add your favourite seasonings. You can also get creative and add other toppings like sliced tomatoes, crumbled feta cheese, or a drizzle of balsamic reduction.
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Keto English muffins are versatile and can be used for various dishes. Try using them as a base for tuna melts, English muffin pizzas, or even breakfast casseroles. Get creative and experiment with different toppings and ingredients to find your favourite combinations.
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Frequently asked questions
Yes, you can eat English muffins on keto. There are several keto English muffin recipes available, and some pre-made options.
Keto English muffins are typically made with almond flour, butter, baking powder, salt, and egg whites. Some recipes also include coconut flour, ghee, or coconut oil.
You can make keto English muffins at home in a few minutes using a microwave or oven. There are also pre-made options available online, such as Franz Bakery Keto English Muffins.
