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Grain Free English Muffins in the microwave

With just a handful of basic ingredients, you can bake up a batch of these grain-free English muffins in about 90 seconds. No yeast or proofing time required so forget the store-bought gluten-free English muffins and whip up a batch of these instead.

Store bought English muffins, as most store-bought bread, are made with white flour which will most likely raise your blood sugar. You can add protein, fiber and healthy fats to help slow down digestion and in turn keep blood sugar levels a little more stable but now I have a great option for you. No need to worry about the impact on your blood sugar level when you eat these English muffins.

I took on the challenge of making a grain free English muffin that was tasty, easy to make and blood sugar friendly for Levels Health. It was a fun challenge made necessary after a blood sugar spike of 111 points from a store bought gluten free English muffin. I also tried a sprouted grain, sourdough English muffin that gave me a spike of 47 points. (Ideally we want to stay under a 30 point rise in glucose with our meals). I ultimately tested 3 English muffins with the same “breakfast” fillings of 2 eggs, 2 slices of bacon and 2 slices of goat cheese- each with a total of 32 grams of protein. My glucose response to each is in the notes below. I hope you love these tasty, tender, easy homemade English muffins as much as we do!

Why You’ll Love This Recipe For Grain Free English Muffins

It couldn’t be simpler to make these grain free English muffins and they take no time at all. You can make them fresh in the morning or bake up a batch or two during your meal prep and keep them on hand all week.

Ingredients To Make English Muffins

  • Almond flour – Use store bought almond flour or make your own with a high speed blender.
  • Arrowroot powder
  • Ground chia seeds – You can use store bought ground chia seeds or grind your own in a coffee grinder.
  • Baking powder
  • Sea salt
  • Egg
  • Greek yogurt – I used plain full fat Greek yogurt.
  • Melted butter or ghee for brushing the ramekins.

Equipment

How To Make Grain Free English Muffins

  • Mix all of the ingredients together in a small bowl.
  • Brush the ramekins with melted butter or ghee.
  • Allow the batter to sit a couple of minutes so the chia seeds swell and absorb the moisture.
  • Divide the batter between the two ramekins.
  • One at a time, bake the English muffins in a microwave for 90 seconds each (microwave times and temps can vary)
  • Turn the English muffins out of the ramekins and allow to cool.
  • For best results, slice in half and toast until golden brown or to desired crispness and enjoy! (I used my toaster oven “toast” function).

Storage

These grain-free English will keep well in the fridge for up to 4 days or 4 months in the freezer. Just make sure they are stored in an airtight container.

Pro Tips

Here are a few things you can do to make sure your grain free English muffins turn out well every time.

  • Grease the ramekins really well or your English muffin will get stuck.
  • Make sure to let the batter sit for a few minutes so the chia seeds absorb the moisture.

FAQs

Can you make grain free English muffins?

Yes, though grain free is not traditional, it is possible to make English muffin style muffins without using white flour.

Can I make a double batch of these English muffins?

Yes, absolutely! Just make sure to bake each one separately.

Do you have to toast these English muffins?

I do recommend you toast them for the best flavor and texture.

Did you make this recipe? If you did, please tag me and share on Instagram!

hand holding a breakfast sandwich- homemade english muffin, egg, cheese, bacon

Grain Free English Muffins (in the microwave!)

Beth Bollinger of Nest Wellness
I took on the challenge of making a grain free english muffin that was tasty, easy to make and blood sugar friendly for Levels Health. It was a fun challenge made necessary after a blood sugar spike of 111 points from a store bought gluten free english muffin. I also tried a sprouted grain, sourdough english muffin that gave me a spike of 47 points. (Ideally we want to stay under a 30 point rise in glucose with our meals). I ultimately tested 3 english muffins with the same "breakfast" fillings of 2 eggs, 2 slices of bacon and 2 slices of goat cheese- each with a total of 32 grams of protein. My glucose response to each is in the notes below. I hope you love these tasty, tender, easy english muffins as much as we do!
4.19 from 33 votes
Prep Time 3 minutes
Cook Time 3 minutes
Course Bread And Crackers
Servings 2 muffins
Calories 146 kcal

Equipment

Ingredients
 

Instructions
 

  • Mix all of the ingredients together in a small bowl
  • Brush the ramekins with melted butter or ghee
  • Allow the batter to sit a couple minutes so the chia seeds swell
  • Divide batter between the two ramekins
  • One at a time, bake the English muffins in a microwave for 90 seconds each (microwave times and temps can vary)
  • Turn the english muffins out of the ramekins and allow to cool. For best results, slice in half and toast until golden brown or to desired crispness and enjoy! (I used my toaster oven "toast" function).

Notes

glucose response from GF english muffin
This was my glucose response to a gluten free english muffin breakfast sandwich. This was an 111 point rise (the app only goes to 100!)
glucose response to sprouted sourdough english muffin
My glucose response to a sprouted grain, sourdough english muffin breakfast sandwich was a 47 point rise. Ideally, we want to stay under a 30 point rise in glucose.
glucose response homemade grain free english muffin
My glucose response to my homemade, grain free english muffin sandwich was level!

Nutrition

Calories: 146kcalCarbohydrates: 7gProtein: 9gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 83mgSodium: 148mgPotassium: 81mgFiber: 2gSugar: 2gVitamin A: 121IUVitamin C: 0.03mgCalcium: 147mgIron: 1mg
Keyword english muffin, gluten free, grain free english muffin, KETO, microwave english muffin, paleo
Tried this recipe?Let us know how it was!
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