Grain Free English Muffins (in the microwave!)

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

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Prep Time 3

Cook Time 3

Course Bread And Crackers

Servings muffins

Calories 146 kcal

Equipment

2 4" ramekins
pastry brush

Ingredients

4 tbsp almond flour
1 tsp arrowroot powder I have also subbed Lupin flour with good results!
1 tsp ground chia seeds basil seeds work well too! You can grind the seeds or leave them whole.
1/2 tsp baking powder
pinch sea salt
1 egg
4 tbsp greek yogurt coconut yogurt works well too!
melted butter or ghee for brushing the ramekins

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

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