British · breakfast

2-Minute Keto English Muffin (Almond Flour)

Name: 2-Minute Keto English Muffin (Almond Flour)
Total time: 6 min
Cuisine: British
Ingredients: 1 tbsp butter (or ghee or coconut oil); 3 tbsp blanched almond flour; ½ tbsp coconut flour; 1 pinch sea salt; ½ tsp baking powder; 1 large egg (or 1½ egg whites)

2-Minute Keto English Muffin (Almond Flour) — from Wholesome Yum's cooking video

Watch how it’s made · 4:57

Video by Wholesome Yum on YouTube · Open on YouTube

6 minMakes 1 × 1 English muffin303 kcal a portion

Keto (3.9 g net carbs a serve)
Vegetarian
Gluten-free ingredients
Dairy-free if you leave out the butter

Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.

Almond and coconut flour bound with an egg: under 4 g net carbs and 11 g protein for the whole muffin, with no wheat or sugar to spike blood sugar, and rich in vitamin E and selenium.

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Ingredients 6

Method

Tap a time to watch that step in the video.

Put the butter in a 10 cm (4-inch) ramekin and melt it, about 30 seconds in the microwave (or in the oven while it heats). 2:00
Add the almond flour, coconut flour, a pinch of sea salt and the baking powder, then crack the egg straight into the ramekin. 2:17
Whisk until smooth, let the batter sit about a minute to thicken, then smooth the edges with a small spatula or the back of a spoon. 2:46
Microwave about 90 seconds, or bake 15 minutes at 175 °C (350 °F), until a toothpick in the centre comes out clean. 3:22
When the ramekin is cool enough to hold, run a knife around the edge, turn the muffin out and slice it in half with a serrated knife. 3:39
Toast the halves until golden and crisp for the best nooks and crannies. 4:01

Tip. Top with butter, sugar-free chia jam, nut butter, or make a breakfast sandwich with egg. For a batch, bake several ramekins in the oven at once. Use ghee or coconut oil for dairy-free.

The method is a summary in our words — the video shows every step.

One portion (1 English muffin) gives you 1 of 1

Energy303 kcal1,270 kJ

Protein11 g22% of a day

Fibre3.5 g13% of a day

Carbohydrate7.4 g3.9 g net · 1.6 g sugars3% of a day

Fat27 g10 g saturated34% of a day

Sodium460 mg20% of a day

Where the energy comes from one serve

Net carbs 5%
Protein 15%
Fat 80%

Fits keto: 3.9 g net carbs a serve, with 80% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin E High38%

5.7 mg a serve, mostly from blanched almond flour (85%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Selenium High31%

17 µg a serve, mostly from egg (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High24%

0.6 µg a serve, mostly from egg (95%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin A Source19%

170 µg a serve, mostly from butter (56%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Magnesium Source14%

60 mg a serve, mostly from blanched almond flour (86%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source11%

1.2 mg a serve, mostly from blanched almond flour (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 9

Iron8%

1.4 mg a serve, mostly from blanched almond flour (50%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate8%

32 µg a serve, mostly from egg (69%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin D7%

1.3 µg a serve, mostly from egg (84%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Calcium6%

80 mg a serve, mostly from blanched almond flour (64%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin B66%

0.1 mg a serve, mostly from egg (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium5%

240 mg a serve, mostly from blanched almond flour (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Omega-35%

0.1 g a serve, mostly from butter (55%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K1%

1.1 µg a serve, mostly from butter (87%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C0%

0 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by Wholesome Yum; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.