Low Carb English Muffins

verdungal Community Member
  • I recall back in February 01, 2009 David Mendosa wrote his sharepost Sandwiches Without Bread and there were a number of excellent comments on just what to do with all that sandwich filling. I think I have found something which will fill the bill.


    October 03, 2010 I wrote a post Low Carb Resources for a Healthier Lifestyle and I listed some sources of great recipes .Yesterday I finally got around to trying Low Carb English Muffins on the www.healthyindulgences.blogspot.com

    Click on the mcdonald's link and you will find this wonderful Gluten-free Low Carb English muffin recipe.


    English Muffins

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    Makes five muffins



    1/4 cup (half a stick) butter, melted
    1/3 cup coconut flour (Bob's Red Mill preferred)
    4 eggs
    1/4 teaspoon sea salt , optional
    1/4 teaspoon black pepper
    1/2 teaspoon garlic powder, optional
    1/4 teaspoon aluminums-free baking powder
    1/2-3/4 cup sharp cheddar cheese, finely grated




    Preheat oven to 400 degrees Fahrenheit.

    Beat together eggs, butter, salt, pepper, and garlic powder. Add coconut flour and baking powder, whisking into the batter until there are no lumps. Stir in the cheese. Spoon batter into 5 buttered ramekins. Bake for 15 minutes or until firm. Let cool completely before cutting into. For best results, make these the night before you plan on eating them. Store in the fridge.

    ~4g net carbs per muffin


    Sandwich Assembly Instructions:


    ~5g net carbs

    Slice muffin in half and toast until heated through. Top one half with slice of cheddar cheese. Reheat sausage per package directions and place on top of cheese. Cook egg in a buttered ramekin or other circular muffin-sized microwaveable dish, covered in plastic wrap, on 50% power for 1 minutes 15 seconds, or until yolk is firm (remember to poke a hole in the yolk before cooking!). Slide egg out carefully. Sprinkle on sea salt and pepper to taste. Place the egg on top of the sausage and top with other muffin half. Consume immediately, or wrap in a napkin and get going!


    I tried these this morning and am really happy the way they turned out. My only criticism , they were a tad too salty for me. Next time, I will eliminate the salt.


    The above recipe was adapted from a recipe by Bruce Fife, N.D. , the director of

    The Coconut Research Center a not-for-profit organization operated by an all volunteer staff.


    Another good link to check out is www.tiana-coconut.com/coconut_flour_recipes.htm

    More recipes reproduced with the kind permission of Bruce Fife.


    These muffins also make a great low carb snack!

Published On: November 09, 2010