Quick Paleo English Muffins


 Quick Paleo English Muffins

A fast, grain free, low carb English muffin.

Quick Paleo English Muffins.  Grain free and low carb / beautyandthefoodie.com

Quick Paleo English Muffins. Grain free and low carb / beautyandthefoodie.com

  These are a low carb life saver in the morning. I am so happy with these Quick Paleo English Muffins, they make life, and my way of eating so much easier.  They can be be made with different options for different diet restrictions. And each way I’ve tried them, they are still tasty. So versatile too. I can use them for English muffin with nut or seed butter, egg muffin sandwich, or even English muffin pizzas. They can be made in microwave or baked in the oven.

The pan toasting is very important to give the proper texture and taste. I have made them, then pan toasted them,  and then froze them in the freezer. I let them cool after pan toasting, and I put a piece of parchment paper between each half, then placed them in a zippered freezer bag, and put them into the freezer. Take out night before needed, and defrost in fridge. Or you can take out of freezer when needed and defrost in microwave for a few seconds, mine took 25 seconds. Then pan toast again, or put in toaster oven (not a toaster) for a few seconds. If you are baking these in the oven (not the microwave) and going to quadruple the recipe and make a larger batch to freeze, like many viewers do, then I recommend using these English Muffin Baking Rings on an oiled baking sheet. Click photo below for where to buy English muffin baking rings.


Quick Paleo English Muffins pinstructions. Grain free and low carb / beautyandthefoodie.com

Quick Paleo English Muffins pinstructions. Grain free and low carb / beautyandthefoodie.com


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4.6 from 44 reviews
Quick Paleo English Muffins
Prep time
Cook time
Total time
Paleo and low carb English muffins, grain free.
Recipe type: Paleo, grain free, gluten free, low carb
Cuisine: Low Carb Paleo
Serves: 1
  • 1 Egg, beaten
  • 1 Tbsp Milk of Choice: unsweetened Coconut Milk or Almond Milk, or organic half and half.
  • 1 Tbsp Coconut Flour, where to buy coconut flour
  • ½ Tbsp Melted grass Fed Butter or Coconut Oil, melted
  • ⅛ Tsp Baking Soda mixed with ¼ Tsp Apple Cider Vinegar in separate pinch bowl ( this replaces baking powder), or can use ½ tsp baking powder
  • ⅛ Tsp GF Vanilla Extract * optional, I omit if I'm making something savory like an egg sandwich.
  • ¼ Tsp Honey or ( 6 drops liquid Stevia for low carb) * Optional, can omit sweetener, but use full fat canned coconut milk for milk of choice.
  • 1 Pinch Sea Salt * optional
  1. Melt the butter or oil in a round, glass or ceramic ramekin ( I used a 3½ inch, 6 ounce ramekin).
  2. In a separate pinch bowl, mix baking soda and apple cider vinegar together ( it will be very fizzy and bubbly) Set aside.
  3. Add all the rest of ingredients to the ramekin, and whisk or stir with a fork very briskly.
  4. Add the baking Soda- cider vinegar mixture to the ramekin, and stir in well.
  5. Stir, scraping sides , until clump free, may have to stab at some stubborn clumps.
  6. Cook in Microwave for 1 minute and 30 Seconds, or can Bake in the oven at 400 F for 12 to 15 minutes, until middle is firm.
  7. Take a knife between the bowl and muffin and slide around to loosen edges.
  8. Cool enough to handle, then remove from bowl, and cut in half sideways.
  9. Toast in a buttered or oiled frying pan, until lightly browned on each side ( like a pancake) this is an important step, do not skip.
  10. Use a spatula to press the tops of muffins lightly down while pan toasting ( as seen in photo above).
Best when toasted in buttered or oiled fry pan. A toaster oven might be okay, but not a regular toaster. These are great with butter and honey, almond butter or sunflower seed butter, and egg muffin sandwich, or even a mini pizza.
Nutrition Information
Serving size: entire recipe Calories: 200 Fat: 12g Carbohydrates: 5 g / Net Carbs: 2.5 g Sugar: 1 g Fiber: 2.5 g Protein: 8 g


Update: Fellow, low carb foodie, blogger,and friend, DJFoodie has created an extra special, low carb treat with these called: OMM French Toast. Would make  a wonderful breakfast on a lazy Sunday. Check out his fun recipe & awesome blog at: French Toast


  1. Alyona says

    I was wondering what options u would suggest for baking dishes? Would regular muffin tins work?
    Thank u

  2. janel says

    Just made these for my family, and they loved them! We used them for egg,sausag,cheese McMuffins! We like the texture so much, we will use them for buns,pizza crust, pancakes, cupcakes, etc! The texture is like a thick Pancake/bread. I love the buttery taste when you heat them up in a pan!

  3. Marion says

    Bravo Stacey! Made this recipe today…testing it to make Eggs Benedict for our 25 anniversary. I know it will work beautifully. After I made one, decided to make a few more. On the second recipe (X4) I used an 8 c measuring cup to first beat my 4 eggs, then added other ingredients including the baking soda that I had added to my ac vinegar (note: no vanilla added). I ended up with 1 1/2 c mix. I melted my oil in ramekins (4) and then scooped 1/3 c of mix into a ramekin, mixed, baked in mic, and repeated X 2. Finally to the remainder of mix, I added some vanilla and cinnamon, and then mic’d that ramekin. Too easy! I am so excited about the possibilities…basil, cilantro, stevia & cinnamon, and the list goes on! Thank you for such an inspiring recipe. Will let you know if I have any other remarkable results

    • says

      Marion, thank you so much much for taking the time to let us know your result and your tips on making larger batches! I get so many emails on making bigger batches and how to do it. So your tips and suggestions are very helpful! <3

  4. Terry McClure says

    made these without the sweetner, they are really great. I am going to try them for my favorite grilled cheese sandwich later today. First low carb bread receipe I have actually liked

  5. Zoe says

    Made these this morning for me and the hubby. Sweet for me and savoury for him. We loved them. Cant wait to make again!

  6. MissLeopard83 says

    I just tried this today and was so happy with the results. I used the 1 tbsp of coconut flour like the recipe said, but it was a little more dense than I like so I will use more liquid next time. After toasting the muffin in a skillet with some coconut butter, I spread some raw organic honey and sliced banana on top. It was DELICIOUS! Thank you for posting this recipe.

  7. Claudia says

    Hi Stacey,
    your picture sure looks like a real English muffin. Amazing.
    I have a couple of questions though, is this recipe easy to double or even quadruple and how runny or stiff is the batter? I am asking because I own some English muffin rings and would like to try those with this recipe but not if it is too runny. Also, do you still have to pan toast it if you bake it in the oven?

    Thanks for offering this recipe. I won’t use a microwave so I was very happy to see oven instructions.

    • says

      Claudia, Yes it can be doubled or quadrupled. The batter is usually kinda thick and pasty and works in the rings, but if yours is not so thick then use the ramekins. Coconut flour can be somewhat unpredictable at how much liquid it absorbs. Also when you use the oven you must grease or oil the ramekins or ring extra well, as they stick more in the oven (not sure why that is). Yes, they are much better pan toasted even when from the oven. It changes the texture some how and they are just better when pan toasted. :)

  8. Tanya says

    These turned out so amazing! So fluffy and bread like. Cannot believe they are paleo. Thanks for the incredible recipe! :)

  9. Sheryl says

    Hi Stacey! thank u for what you are doing! I’m psyched about these English muffins but can’t do eggs right now; can I use egg replacer and get ?good results

    • says

      Hi Sheryl, I have not had good results with flax or chia egg, but perhaps a liquid egg substitute or a gelatin one may work. I have not tried it, but I have heard that duck eggs work.

  10. Nartasha says

    Tried these out yesterday…….genius, thanks for sharing. My husband is jumping for joy with something that resembles bread in taste and texture. Easy, to make.

    Looking forward to trying more of your recipes.


  11. Joy says

    I am enamored with these. I struggle so much with carbs, they are a true weakness. I subbed almond meal for coconut flour, so the almonds aren’t blanched and you have brown flecks of the ‘almond skin’? Gave the bread an almost whole grain or wheat feel. I used a smaller in diameter container and it rose a good amount so I sliced into 4 thin slices and they fried up beautifully in the pan. I tried some with a little strawberry preserves and chia seeds, delish! It will be a great vehicle for my egg and sausage sandwich tomorrow! 😉 thanks so much for this quick great recipe!

    • says

      Roger, it is 2.5 net carbs for the whole recipe, but for each half would be 1.3 net carbs when sliced into 2 portions. No matter which sweetener is used the carbs ar about the same as not much is used.

  12. says

    wowsers I love this!! and what I like about it most, no funky hard to find ingredients. Have you developed an oven version of this yet? I want to make a BIG batch!! Printed and on my way to the kitchen!!!

    • says

      Dinah, you can make these in the oven. There are oven directions in the recipe. 400 F for 12 to 15 minutes, and generously grease the containers, as they stick more in the oven.

    • says

      Nandi, I have never used tapioca flour. But I do have some, and might try it out in this. I have no idea what the ratio is. Will let you know if I figure it out.

  13. Danielle says

    This didn’t turn out for me at all. When I took it out of the microwave it was the consistency of an omelette.

    • Joy says

      Just thought I would try to help, but did you still try to cut it up and pan cook it? I didn’t have that much faith either when it came out of the microwave like a soggy, obviously microwaved egg thing, but the pan made a huge difference as she states in the recipe. I did try a little straight out the micro before tossing it in the pan and I feel like cooking it more in the pan reduced the egg taste?

  14. Pattyg says

    Used these for bacon and egg sandwiches this morning, so good! Could almond flour be subbed? Any idea hiw much if I do try subbing it?

  15. Alina says

    I am looking forward to trying this recipe!
    Question: Is it 1 heaping tbsp or flat ( I run the side of knife over the spoon to make it flat). Or something in between :)
    Thank you.

  16. Tani says

    I tried making these this morning for breakfast and they were delicious. I got 2 out of the recipe. I put in one ramekin for 1.3 min, and 1 for 1 min in the microwave. The one with less time in the microwave was a bit better. Then I toasted one, and put the other one in pan where i had just made bacon. Both were So good! And incredibly easy. Thank you so much for this recipe.

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