English Muffins (low carb)

June 20, 2018
0 Ratings
Photo by Brian Coppola
  • Prep time 30 minutes
  • Cook time 12 minutes
  • Makes 4
Author Notes

It is easy to miss flour-based English Muffins with the old “nooks and crannies.” There are a hundred different microwave-mug recipes out there for low carb versions of English Muffins, and it seems (more or less) that the world still needs a good low-carb version of this treat.

I am reporting here the first attempt! I was cruising around the interwebs again, looking for what was going on with English Muffins, and came across this one: https://janeshealthykitchen.com/paleo-english-muffins/

(egg whites, coconut butter, salt, baking soda and vinegar)

I just could not do it.

But I did extrapolate a bit. I kept most of the egg whites, all of the coconut butter, added some almond flour, baking powder, xantham gum, and a quarter cup of yeasty mash.

I ended up with a pasty dough rather than a batter, and I cooked them at 375 for 12 minutes in some small pie tins with mostly vertical walls.

I will undoubtedly play around with this recipe, but I have to tell you… these were good. The overall texture hung together with a fork split. Uncooked, there is a lingering grainy coconut in the bite, but the coconut is surprisingly underwhelming (all things considered, because I generally dislike coconut; if anything, there was something of a sweetness and I used the unsweetened flakes). Toasted up great. —Brian Coppola

What You'll Need
  • 3/4 cup egg whites (store-bought container) equiv. 4 eggs
  • 170 grams coconut flakes, unsweetened (Bob's Red Mill)
  • 1 cup almond flour
  • 1/3 cup hot water (about 120F)
  • 1 teaspoon honey
  • 1 teaspoon active dry yeast
  • 1 tablespoon baking powder
  • 1/2 teaspoon xantham gum
  1. Pre-heat oven to 375F (I used my countertop convention oven); and I carried out the entire procedure in my food processor.
  2. Add the coconut flakes to the food processor, and process them with the S-shaped blade, periodically scraping down the walls, until you get a nice consistency of coconut butter. It takes about 15 minutes.
  3. While the coconut butter is forming, make the yeast mash by mixing honey with hot water, then stirring in the yeast. By the time the butter is done, this should be a thickened froth. It’s a small amount of honey, and the yeast is going to consume a lot of it.
  4. Add all of the ingredients to the coconut butter in the food processor. Pulse to mix, scraping down the sides once or twice as needed.
  5. Scoop out in 4 portions into containers (pie tins) sprayed with oil. Flatten the dough into the containers with water-wet fingers.
  6. Bake at 375F for 12 minutes, until golden brown. Turn out on rack to cool.

See what other Food52ers are saying.

  • Brian Coppola
    Brian Coppola
  • Sandra

2 Reviews

Sandra May 9, 2019
Do you have the nutrition info on these low carb English Muffins?
Brian C. May 9, 2019
Hi Sandra - By my calculation, at this size they were 430 cal each (40 g fat; 16 g carb including 8 g fiber and 3 g sugar, so 8 net carb; 11 g protein; 88 mg sodium); they tasted great, but the fat content is high from the coconut flakes, and I have not gone back to try any modifications (your standard Thomas' English muffin is 120 cal (1 g fat; 23 carb including 3 fiber and 2 sugar, so 20 net; 6 g protein and 220 mg sodium). Cheers.