Hey friends! Dropping in with my fav go-to recipe for Keto English muffins! But first, a quick PSA.
Often times when the topic of Keto comes up in a conversation, I’m asked if I ever miss things like donuts, bagel, muffins, cakes, etc. Sometimes it’s a general curiosity or desire to perhaps learn something new about food. Or, sometimes people are literally astonished how my life could possibly be complete without sugar or carbs. And then my least favorite response — they’re super judge-y. Judgey McJudgersons. Yuck, yuck, yuck.
People are funny (for lack of better of a better word), when it comes to food. Eating and food choices evoke a lot of emotion, particularly now in the age of social media where so many are self-proclaimed experts on anything and everything. I love that more people are interested in what they are putting into their bodies. I think it’s amazing that wellness and health are “cool” these days. It rocks that people want to inspire others to learn more about nutrition, fitness, and self-care. And I absolutely LOVE, LOVE, LOVE the growing appreciation for body positivity and inclusion!
But somewhere in this “everyone’s-an-expert-about-everything”, I think sometimes folks forget that what works for some, doesn’t for others. And that’s OKAY. So when I get those questions about whether I miss the pastries and pasta, I try to respond by saying this–
Keto is not for everyone. Eating this way doesn’t make me or anyone else a better person. It also won’t make you a better person because you choose to eat differently. No, I’m not “on a diet”. I’m not trying to lose weight. I’m not “restricting” myself because I choose differently than you choose. This is how I, personally, physically and mentally feel best. Do I always eat this way? Gluten free, yes, because I get hives otherwise. But Keto? Not always. And no, I don’t count macros or calories or actually anything at all. If that’s your thing and works for you– go for it. If it’s not? That’s cool too.
I will say though when I listen to my body, it responds best eating in this manner. THAT is “intuitive eating” in my book. Learn to listen to your body. That’s really what it’s all about! Figuring out how YOU feel best. That might change as you grow older or come into different life circumstances, but as long as to continue to seek out what fuels your body optimally, you’re in a good spot.
The other part of that, which brings me to my Keto English Muffins recipe, is that I don’t miss the typical carb laden foods because there’s so many easy ways to create alternative recipes!
(This post contains affiliate links. Please see full disclosure & medical disclaimer at the bottom.)
A note about how this recipe was created. I am certainly not the original inventor of Keto English muffins. In fact, there are many recipes out there. If I ever adapt my own recipe creation from someone else’s, I always like to give them credit. That being said, there are just too many on ol’ Pinterest that are all so similar and it would be impossible for me to know who came up with this brilliant concept. So, to the real OG that invented these things, I tip my cap to you.
Shameless plug, I am obsessed with Pinterest and if you’d like to see all my recipes, content, etc — you can follow me here.
And here ya go– I’ve linked mostly all the ingredients to purchase if you need/prefer.
The entire recipe start to finish takes me approximately 4-5 minutes, including ingredient prep. Actual cooking time is more like 2 minutes. Yes, that fast.
1 1/2 tablespoons of Bob’s Red Mill Organic Coconut Flour
1 pasture raised egg (Yes, there is a difference between cage free/pasture raised/conventional! You can read about that here!)
1/2 tabslepoon of melted Kerrygold’s Grass-Fed Unsalted Butter
1 tablespoon of water
1 tablespoon of either Bulletproof Brain Octane or your fav MCT Oil (I also put Brain Octane in my coffee every morning with the Kerrygold’s butter for “Bulletproof Coffee”, which you can read about here. I also use it to cook with because of its higher smoke point, so less free radicals. Great for making salad dressings too!)
1/4 teaspoon of Baking Powder
2 pinches of Pink Himalayan Salt or your salt of preference
Preheat a skillet to med/high heat. Throw some more of that Brain Octane or MCT oil in there. No olive oil! That has a low smoke point and should not be cooked with on high heat!
Add all the ingredients into a microwave safe large coffee mug and mix until smooth. I find mixing/scrambling the egg first and then adding the rest makes it easiest, but you do you, mmmkaay?
Cook in microwave for 90 seconds. I actually do 89 seconds because I refuse to let my microwave make that bomb exploding noise for the subsequent 3 minutes.
Turn your coffee mug upside down on a cutting board so that your Keto English muffins fall out. It shouldn’t stick to sides of the mug but if it doesn’t come out on it’s own, run a knife around the edges and try again. Yes, I know it’s just one muffin and looks like an ugly lump at this point. This is the part where you work your magic.
Turn the big lump on it’s side and cut evenly in half.
Place in skillet. Brown both sides of the muffin. And then remove
Add a delicious heaping slab of the Kerrygold’s Butter to the tops of each and ENJOY your Keto English Muffins!
Seriously, including the prep and browning, this whole thing takes less than 5 minutes. Eating tasty and healthy food can be fast and easy too!
Ok, peacin’ out.
To enjoying the food that serves our OWN bodies best and not being a d*ck to everyone else about their choices… and of course, forever #CreatingALifeInColor,
*The owner of this blog may provide opinion on products, services, websites and various other topics and earn a commission on sales of those products and services. Readers will pay the same price, regardless. Even though the owner of this blog receives compensation, we always give our honest opinions, findings, beliefs, or experiences on those topics or products. The views and opinions expressed on this blog are entirely the bloggers’ own. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.*
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.