Quick Keto Eggless English Muffin
Lauren Lester- Ready in 10m
- 2.5 g net carbs
- 268 kcal
- Serves 1
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I love this quick and easy low-carb Microwave Eggless English Muffin! It’s ready in just a few minutes making it perfect for busy mornings. It’s great with a smear of butter or used to make awesome breakfast sandwiches.
To make this recipe egg-free, we used "flax egg" instead of regular eggs. For every egg you simply need to mix 1 tablespoon of flax meal with 3 tablespoons of water. Here’s two favorites of mine:
- Smoked salmon + goat cheese + microgreens + roasted tomato + chipotle mayo
- Fried egg, avocado, bacon, cheddar
If you don’t need these to be eggless, simply switch out the flax egg for one large egg.
Based on feedback, the original recipe seemed too crumbly for most people so I updated the recipe, leaving the original ingredients below for comparison:
- 1 tbsp melted unsalted butter, ghee or coconut oil (15 ml)
- 1 tbsp ground flaxseed (7 g/ 0.2 oz)
- 3 tbsp water (45 ml)
- 3 tbsp blanched almond flour (18 g/ 0.6 oz)
- 1/2 tbsp coconut flour (4 g/ 0.2 oz)
- pinch of sea salt
- 1/2 tsp gluten-free baking powder
Step-by-step
Melt the butter in a ramekin in the microwave just until melted. To prepare the "flax eggs", mix the flax meal and water.
Place the almond flour, coconut flour, psyllium powder, salt, baking powder and melted butter in a ramekin.
Stir in the "flax egg" and microwave for 1 minute, repeat in 30 second increments until firm (2-3 minutes).
Use a spatula to loosen the edges and invert. Slice in half and toast if desired. Serve immediately. Store at room temperature in a container loosely covered with a lid for 3 days, or freeze for up to 3 months.
Tips for cooking in the oven: If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional) and cook for 15-20 minutes or until cooked in the centre.
Recipe
Quick Keto Eggless English Muffin
★★★★☆4.5This easy mug muffin is low-carb, egg-free and grain-free. Add any toppings for a simple breakfast meal in ...
- Hands on
- 5m
- Overall
- 10m
- Servings
- 1
- 2.5 g
- Net carbs
- 6.1 g
- Protein
- 24.4 g
- Fat
- 268
- kcal
Ingredients makes 1 muffin
Instructions
Melt the butter in a ramekin in the microwave just until melted. To prepare the "flax eggs", mix the flax meal and water.
Place the almond flour, coconut flour, psyllium powder, salt, baking powder and melted butter in a ramekin.
Stir in the "flax egg" and microwave for 1 minute, repeat in 30 second increments until firm (2-3 minutes).
Use a spatula to loosen the edges and invert. Slice in half and toast if desired. Serve immediately. Store at room temperature in a container loosely covered with a lid for 3 days, or freeze for up to 3 months.
Tips for cooking in the oven: If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional) and cook for 15-20 minutes or until cooked in the centre.
Nutrition per serving, 1 muffin
Carbs 4%Protein 10%Fat 86% of calories
- Net carbs
- 2.5 g
- Total carbs
- 10.1 g
- Fiber
- 7.6 g
- Sugars
- 1.1 g
- Protein
- 6.1 g
- Fat
- 24.4 g
- Saturated fat
- 8.8 g
- Calories
- 268 kcal
- Sodium
- 462 mg · 20.1% RDA
- Magnesium
- 91 mg · 22.9% RDA
- Potassium
- 219 mg · 11% EMR
Nutrition by ingredient
| Per 1 muffin | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Butter, unsalted, grass-fed | 0 g | 0.1 g | 11.5 g | 102 |
| Flax meal (flaxmeal), ground flaxseed | 0.2 g | 2.6 g | 5.9 g | 75 |
| Water, still | 0 g | 0 g | 0 g | 0 |
| Almond flour (blanched ground almonds, almond meal) | 1.1 g | 2.6 g | 6.3 g | 71 |
| Coconut flour, organic | 0.5 g | 0.8 g | 0.7 g | 17 |
| Psyllium husk powder | 0.2 g | 0.1 g | 0 g | 1 |
| Salt, sea salt | 0 g | 0 g | 0 g | 0 |
| Baking powder, gluten-free | 0.5 g | 0 g | 0 g | 3 |
| Total | 2.5 g | 6.1 g | 24.4 g | 268 |
Serving size 1 muffin
- Gluten free
- Dairy free
- Egg free
- Nightshade free
- Pork free
- Avocado free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Low FODMAP
- Vegetarian
- Vegan
Serve it with
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Comments & ratings (60)
What size ramekin should be used to get the same size as a commercial English muffin?
A 6-ounce ramekin is usually the best fit. A ramekin about 3.5 to 4 inches wide works best if you want it close to the size of a regular English muffin. A slightly smaller ramekin will make it taller, while a wider one will make it flatter, so the cooking time may vary a little.
I can't wait to try this! I am going to be "Van-lifing" and traveling for a while, and I want to keep to keto along the way! I've been looking for microwavable mug cake and bread recipes that are eggless, as we have no way to keep them. Thank you for sharing this!
I hope you like it, it's great for travelling! 😊
Hello! I would like to know if I can use sun flower seed flour instead of almond flour? Or may be you can tell me if I cas use another nut flour?
Can I use groudede chia seed instead of flax meal?
Thank you!
Hi Nancy, your, you can use sunflower seed flour instead of almond flour, it's a good alternative. Same applies to ground chia seeds - they can be used instead of flax meal.
I used the coconut oil and ground my flax seeds. Very tasty. Me new favourite microwave bread.
I'm glad you enjoyed! 😊
Just devoured this - I used 1 tablespoon of avocado oil instead of butter thinking I'd be strict vegan - then forgot and made a yummy cheese on toast in my air fryer after microwaving for 2 mins It held together fine when cutting in half. No need to grease the ramekin. The mix was much darker than your photo - maybe you used golden flax and I had a darker one?
That sounds delicious Liz, I'm glad you enjoyed! 😊 I think not was the flax, perhaps you used brown flax? They look similar and there isn't much difference apart from the colour.
I ground my own natural raw whole flaxseed to make flaxmeal and used unbleached almond flower. Followed both recipes and just ends up a mess that doesn't stick together. Tastes great but no cohesiveness. I even tried cooking longer to no avail. I think maybe the flaxmeal has something else in it - not just ground up flaxseed.
I actually made a video on Instagram - does it look the same? instagram.com/reel/CMqJuLinJ9n
I also use my own flax meal because I want to keep the fragile oils as fresh as possible. Did you try checking if the weight is correct or did you go by tablespoons/cups?
not sure what I did wrong, I had to cook it longer and it still did not turn out fully cooked and soggy. I had to fry it in pan to make it crispy. also the flaxmeal makes it really dark, grey. How did your come out so light and golden?
Hi Marina, I think you may have used brown flax meal. I used golden flax so that's probably why the colour is different. I think that if the dough was still raw, you need to increase the power on your microwave. I cooked it on 1000 W for about 90 seconds but sometimes it may take up to 120 seconds.
thank you, I never knew there different variations.
I do like it, I made a grilled cheese sandwich out of it, it tasted good. visually not appealing but tasty.
I will buy the golden and make more thank you
I'm glad the taste was good! Golden flax will also taste a bit milder than brown flax, and it will definitely make it look better.
This was the closest I have tasted to an english muffin. Thank you! I made a breakfast sandwich with this. I didn't toast the bun. Instead, I fried up everything in the same pan. It was perfection! I think next time I will make a bigger batch, bake and freeze.
Thank you so much, I'm happy to hear that! ❤️
I used the second version and baked as mentioned by Helen. I then toasted them and they were perfect. Thanks so much
Thank you Katie! I switched them and made the one with better results as the primary one for now 😊
I used the first version and mine turned out an oily glob of dough. Looks NOTHING like the picture, doesn't taste like a biscuit or muffin or anything, more like a dinner roll. I am so confused. I think it's way too much flax meal. I also baked it for 20 minutes.
Hi Helen, I'm sorry to hear that, I've made this myself and it worked just as expected so I wonder what might have gone wrong. I wonder if you used any substitutions? One tablespoon of flax meal is definitely not too much - that is what you need to make one "flax egg". I can't see this getting too oily either - the coconut flour is highly absorbent so that should not happen with just 1 tbsp butter. As for the flavor, this is true for every "ketofied" recipe, I don't think it will ever taste just like a biscuit or a muffin but the idea is that you can use it in the same way.
I used the other version and it turned out great (I baked it for 25 mins and refrigerated overnight to get it not to fall apart). so I don’t know. I didn’t use any substitutions on the first one.
Also, I'd love to double or triple the recipe so I could make more than 1 at once. Do you think any tweaks would have to be made to the receipt (2nd version, flax egg)?
Thank you for your feedback! I find the second recipe holds better together so maybe I'll switch the primary recipe and the tip for better success rate. I'm glad the second one worked well! If you want to double, triple etc the batch, I'd use the same instructions and use as many ramekins as needed, or use a muffin tray.
Hi, Martina,
I've made it and it tastes great, but mine is quite flat, I can not cut into half. How can I "raise" it?
Hi Andrea, this doesn't raise a lot so if you want to cut in widthwise you will need to use a more narrow, taller ramekin. I think it may have been too wide? You could also use 2 wide ramekins and put only half of the dough into each (no slicing).
Anyone who thinks this was too crunchy has rocks in their head. What do they want, soggy soaked dough?
This was PERFECT. The closest I've tasted to real bread. All the other keto breads made with Egg taste like burnt rubber eggs.
Thank you so much, glad you enjoyed! ❤️
Mine also fell apart. Tried cooking longer and still crumbled. I'll try again but I wish I knew what went wrong.
Hi Andrea, I'm not sure why that happens. It is fragile at first but should firm up as it cools down. I think it will help if you use more flax meal and less almond flour. I'd go with 2 tablespoons flax meal, 2 tablespoons almond flour and 1/2-1 tablespoon coconut flour. I added some notes in the intro as I was testing a similar recipe a while ago.
Hi,
The first time I made these in the microwave and it was perfect. I make vegan egg scramble or eat with soup or jelly. However I attempted to make these using cupcake molds and baking. I baked for twenty five minutes and they looked done. But when I removed from the oven I let them fully BBC oil down and on the counter for half the day. When I removed them to place in a ziplock bag so I can just reheat one per morning, they were completely raw and soft. I’ve been re-cooking in the microwave and it works somewhat. But is there a trick to cooking inside of a large (6) cupcake smoke instead of a ramekin? Is the baking pan really supposed to make that difference or was it something else that I did wrong?
I appreciate your help since I wanted to make these in advance.
Thank you for your feedback Lilyan, it seems that they needed to be baked longer? I just used an estimated time based on other mug cakes I made in the oven but now I'm thinking this has to be adjusted for eggless muffins. I'm thinking that 5 more minutes of baking time should fix this. Or additionally baking them for 10-15 more minutes at a very low setting (100 C) to dehydrate them. I hope this helps!
I made the version with the flax egg. Mine came out all crumbly...what do you think I did wrong? It wasn't stuck together like other Keto Mug Bread that I've made in the past with an egg.
I have made these twice using sunflower seed flour. The first time, I obviously did not cook it long enough as it fell apart (but the bits tasted good). The second time, it was still very fragile, but tasted great. I am thinking that the sunflower seed flour is the problem...maybe I should use a little less of that and a little more coconut flour to toughen it up? Thank you for the recipe.
Hi Diane, I think that the texture will be better if you add 1 tablespoon of flax meal and skip the coconut flour. At least I've tried that in a similar recipe and it helps as it will be less fragile. In any case you will need to let the muffin cool down because it is always fragile while warm. I hope this helps!
Oh these are amazing!! I am so impressed. Have only been doing keto for two weeks and only tried making these with egg, but they are so easy and lovely! Tried just with butter and with a burger and spicy mayo and they are fab. Need to make chia jam to try on them next. Thank you so much
Thank you so much for your kind words, I'm glad you enjoyed!
Hi ....has anybody tried baking this in a 9x5 loaf pan? How does it turn out? How many multiples of the recipe are required for a well risen loaf?Thanks.
Hi Sonia, I suppose you could do that as long as you line it with a parchment paper so you can easily remove it. It may be more crumbly so fine-tuning the baking time is crucial.
@ Sonia: if you want it to rise more, I might add some whey protein powder to it for the rise. Maybe 1 Tablespoon or so…..You’d need to experiment and figure out the proper baking time as well.
I made these with the real egg because the flax version kept falling apart. I love the egg muffins because they taste EXACTLY like cornbread to me! I am going to have these on the side with a bowl of chili!
Hi Jill, I'm glad you enjoyed! I made them a few times too and one thing I realised is that they have to be cooked for longer compared to the egg version. So I cooked them for a total of 2 minutes and 30 seconds in intervals and then let them cool for 10 minutes. The ones I cooked for less were fragile.
Do you think there is a way to premix the dry ingredients, to have a large batch "just add water" ready?
I know they are fairly quick, but you know how some mornings start...
Absolutely! You can mix the dry ingredients together and then just add water. The mixture should weigh about 1 oz/ about 1/4 cup. I hope this helps 😊