Free Printable: Low Carb & Keto Food List

• This Keto English Muffin Takes Me 2 Minutes
• Ingredients & Substitutions
• How To Make Keto English Muffins
• My Recipe Tips
• Serving Ideas
• Keto English Muffin (2-Minute Recipe) Recipe card
• Recipe Reviews

This Keto English Muffin Takes Me 2 Minutes

This keto English muffin recipe is one of my oldest low carb bread recipes — and honestly, I still come back to it all the time. I originally made it in 2015, just trying to create a gluten-free version that felt like the real thing. I wasn’t expecting much… but after that first batch, I ended up making it every single day for a week. You know a recipe is good when you plan out different meals — and then just keep remaking the same thing on repeat. Make them once, and you’ll see why:

• Soft, buttery, and full of air pockets – These muffins have that classic crusty edge and soft center, with real nooks and crannies — not bad for something made without gluten!
• Super quick & easy – You can be enjoying this low carb English muffin in just 2 minutes! I make these when I need bread right now . (If you have more time, try my keto bagels or almond flour bread next.)
• Clean ingredients – These have just 4g net carbs , no white flour, and they’re keto, paleo, and gluten-free basically without even trying.

Make my keto English muffin recipe with me — it’s quick, cozy, and the kind of breakfast you’ll want to make again tomorrow.

Ingredients & Substitutions

Here I explain the best ingredients for my low carb English muffin recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Flours – I use a mix of my Wholesome Yum Almond Flour and Wholesome Yum coconut Flour for the perfect texture. Skipping the coconut? Add a bit more almond flour (about 3–4x more).
• Unsalted Butter – I used butter, but you can totally swap in ghee or coconut oil if you’re keeping it paleo or dairy-free.
• Egg – I just used 1 large egg, but if you want a lighter version, 1½ egg whites works too.
• Baking Powder – Make sure it’s fresh! Old baking powder won’t give you the rise you need, and these keto English muffins rely on it to get nice and fluffy.
• Sea Salt

How To Make Keto English Muffins

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt. Melt the butter right in your ramekin — less cleanup!
2. Mix. Stir in the flours, egg, salt, and baking powder.

1. Cook. Microwave or bake until the top feels firm and springy. Run a knife around the edge and flip it onto a plate. It won’t look or smell nice at this point, so I highly recommend the next step…
2. Toast. Slice your keto English muffin in half and toast until golden and crispy.

My Recipe Tips

• You can cook a low carb English muffin in different containers. I usually use a 4-inch ramekin , but smaller ones work too — just split the batter. Flat-bottom soup bowls are great if you want a bigger muffin, and if you’re after more slices, try a mug or even a rectangular glass container to make it more like toast.
• I always toast mine after cooking. It makes the outside crispy and keeps it from being too soft. No toaster? A quick pan fry or toaster oven works too.
• You can totally bake these instead. I just use an oven-safe ramekin and bake at 350 degrees F until the top feels firm and springy — usually about 15 minutes. It’s great if you want to make a few at once!
• Want to make more? Just multiply the recipe and use extra ramekins. I do this all the time for meal prep!

Serving Ideas

Here are a few of my favorite ways to enjoy a keto English muffin — from quick and simple to weekend-worthy:

• Butter & jam – You can’t go wrong with a warm muffin, a pat of grass-fed butter, and a little jam (I usually go for my strawberry chia or blackberry jelly ).
• Breakfast sandwich – I love stacking mine with bacon or sausage , a fried egg, and some melty cheese . It’s like drive-thru breakfast… but way better.
• Eggs Benedict – This is my weekend move: ham steak , a poached or coddled egg , and a drizzle of blender hollandaise over a toasted muffin. So good.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1/2 tbsp Wholesome Yum Coconut Flour ▢
• 1 tbsp Unsalted butter (use ghee or coconut oil for paleo or dairy-free) ▢
• 1 large Egg (or 1.5 egg whites) ▢
• 1 pinch Sea salt ▢
• 1/2 tsp Baking powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt ghee (or butter) in a microwave or oven safe ramekin or other container, about 4 in (10 cm) diameter with a flat bottom. This takes about 30 seconds. (If using the oven only, you can melt it in the oven while it preheats. Remove once melted.)
2. Add the remaining ingredients and stir until well combined. Let sit for a minute to allow the mixture to thicken.
3. Microwave method: Microwave for about 90 seconds, until firm. Oven method: Bake for about 15 minutes at 350 degrees F (177 degrees C), until the top is firm and spring-y to the touch.
4. Run a knife along the edge and flip over a plate to release. Slice in half, then toast in the toaster .

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 large slices (entire recipe)

• Tips: Check out my recipe tips above to help you choose the right container, get that perfect toasty texture, and make extras for easy meal prep!
• Serving ideas: Don’t miss my favorite serving ideas — from quick and easy toppings to a restaurant-style breakfast that’s totally worth it.
• Store: Keep keto English muffins in an airtight container in the fridge for a few days.
• Freeze: Freeze for 2-3 months—easy meal prep!
• Reheat: Pop them in the toaster or oven until warm and crispy.
• Information On Nutrition: The nutrition information below is for a large muffins made in these ramekins . Want smaller slices? Use a mug and toast the pieces in batches. For more container ideas, check out the blog post!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto English Muffin

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto English Muffin (2-Minute Recipe)

Make my low carb, keto English muffin recipe in minutes with just 5 ingredients! It’s got nooks and crannies, and it’s perfect for toasting.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/two-minute-toasted-english-muffin/

Ingredients

• 3 tbsp Wholesome Yum Blanched Almond Flour
• 1/2 tbsp Wholesome Yum Coconut Flour
• 1 tbsp Unsalted butter (use ghee or coconut oil for paleo or dairy-free)
• 1 large Egg (or 1.5 egg whites)
• 1 pinch Sea salt
• 1/2 tsp Baking powder

Instructions

1. Melt ghee (or butter) in a microwave or oven safe ramekin or other container, about 4 in (10 cm) diameter with a flat bottom. This takes about 30 seconds. (If using the oven only, you can melt it in the oven while it preheats. Remove once melted.)
2. Add the remaining ingredients and stir until well combined. Let sit for a minute to allow the mixture to thicken.
3. Microwave method: Microwave for about 90 seconds, until firm. Oven method: Bake for about 15 minutes at 350 degrees F (177 degrees C), until the top is firm and spring-y to the touch.
4. Run a knife along the edge and flip over a plate to release. Slice in half, then toast in the toaster .

Maya’s Recipe Notes

Serving size: 2 large slices (entire recipe)

• Tips: Check out my recipe tips above to help you choose the right container, get that perfect toasty texture, and make extras for easy meal prep!
• Serving ideas: Don’t miss my favorite serving ideas — from quick and easy toppings to a restaurant-style breakfast that’s totally worth it.
• Store: Keep keto English muffins in an airtight container in the fridge for a few days.
• Freeze: Freeze for 2-3 months—easy meal prep!
• Reheat: Pop them in the toaster or oven until warm and crispy.
• Information On Nutrition: The nutrition information below is for a large muffins made in these ramekins . Want smaller slices? Use a mug and toast the pieces in batches. For more container ideas, check out the blog post!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• This Keto English Muffin Takes Me 2 Minutes
• Ingredients & Substitutions
• How To Make Keto English Muffins
• My Recipe Tips
• Serving Ideas
• Keto English Muffin (2-Minute Recipe) Recipe card
• Recipe Reviews

This Keto English Muffin Takes Me 2 Minutes

This keto English muffin recipe is one of my oldest low carb bread recipes — and honestly, I still come back to it all the time. I originally made it in 2015, just trying to create a gluten-free version that felt like the real thing. I wasn’t expecting much… but after that first batch, I ended up making it every single day for a week. You know a recipe is good when you plan out different meals — and then just keep remaking the same thing on repeat. Make them once, and you’ll see why:

• Soft, buttery, and full of air pockets – These muffins have that classic crusty edge and soft center, with real nooks and crannies — not bad for something made without gluten!
• Super quick & easy – You can be enjoying this low carb English muffin in just 2 minutes! I make these when I need bread right now . (If you have more time, try my keto bagels or almond flour bread next.)
• Clean ingredients – These have just 4g net carbs , no white flour, and they’re keto, paleo, and gluten-free basically without even trying.

Make my keto English muffin recipe with me — it’s quick, cozy, and the kind of breakfast you’ll want to make again tomorrow.

Ingredients & Substitutions

Here I explain the best ingredients for my low carb English muffin recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Flours – I use a mix of my Wholesome Yum Almond Flour and Wholesome Yum coconut Flour for the perfect texture. Skipping the coconut? Add a bit more almond flour (about 3–4x more).
• Unsalted Butter – I used butter, but you can totally swap in ghee or coconut oil if you’re keeping it paleo or dairy-free.
• Egg – I just used 1 large egg, but if you want a lighter version, 1½ egg whites works too.
• Baking Powder – Make sure it’s fresh! Old baking powder won’t give you the rise you need, and these keto English muffins rely on it to get nice and fluffy.
• Sea Salt

How To Make Keto English Muffins

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt. Melt the butter right in your ramekin — less cleanup!
2. Mix. Stir in the flours, egg, salt, and baking powder.

1. Cook. Microwave or bake until the top feels firm and springy. Run a knife around the edge and flip it onto a plate. It won’t look or smell nice at this point, so I highly recommend the next step…
2. Toast. Slice your keto English muffin in half and toast until golden and crispy.

My Recipe Tips

• You can cook a low carb English muffin in different containers. I usually use a 4-inch ramekin , but smaller ones work too — just split the batter. Flat-bottom soup bowls are great if you want a bigger muffin, and if you’re after more slices, try a mug or even a rectangular glass container to make it more like toast.
• I always toast mine after cooking. It makes the outside crispy and keeps it from being too soft. No toaster? A quick pan fry or toaster oven works too.
• You can totally bake these instead. I just use an oven-safe ramekin and bake at 350 degrees F until the top feels firm and springy — usually about 15 minutes. It’s great if you want to make a few at once!
• Want to make more? Just multiply the recipe and use extra ramekins. I do this all the time for meal prep!

Serving Ideas

Here are a few of my favorite ways to enjoy a keto English muffin — from quick and simple to weekend-worthy:

• Butter & jam – You can’t go wrong with a warm muffin, a pat of grass-fed butter, and a little jam (I usually go for my strawberry chia or blackberry jelly ).
• Breakfast sandwich – I love stacking mine with bacon or sausage , a fried egg, and some melty cheese . It’s like drive-thru breakfast… but way better.
• Eggs Benedict – This is my weekend move: ham steak , a poached or coddled egg , and a drizzle of blender hollandaise over a toasted muffin. So good.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1/2 tbsp Wholesome Yum Coconut Flour ▢
• 1 tbsp Unsalted butter (use ghee or coconut oil for paleo or dairy-free) ▢
• 1 large Egg (or 1.5 egg whites) ▢
• 1 pinch Sea salt ▢
• 1/2 tsp Baking powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt ghee (or butter) in a microwave or oven safe ramekin or other container, about 4 in (10 cm) diameter with a flat bottom. This takes about 30 seconds. (If using the oven only, you can melt it in the oven while it preheats. Remove once melted.)
2. Add the remaining ingredients and stir until well combined. Let sit for a minute to allow the mixture to thicken.
3. Microwave method: Microwave for about 90 seconds, until firm. Oven method: Bake for about 15 minutes at 350 degrees F (177 degrees C), until the top is firm and spring-y to the touch.
4. Run a knife along the edge and flip over a plate to release. Slice in half, then toast in the toaster .

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 large slices (entire recipe)

• Tips: Check out my recipe tips above to help you choose the right container, get that perfect toasty texture, and make extras for easy meal prep!
• Serving ideas: Don’t miss my favorite serving ideas — from quick and easy toppings to a restaurant-style breakfast that’s totally worth it.
• Store: Keep keto English muffins in an airtight container in the fridge for a few days.
• Freeze: Freeze for 2-3 months—easy meal prep!
• Reheat: Pop them in the toaster or oven until warm and crispy.
• Information On Nutrition: The nutrition information below is for a large muffins made in these ramekins . Want smaller slices? Use a mug and toast the pieces in batches. For more container ideas, check out the blog post!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto English Muffin

Free Printable: Low Carb & Keto Food List

• This Keto English Muffin Takes Me 2 Minutes
• Ingredients & Substitutions
• How To Make Keto English Muffins
• My Recipe Tips
• Serving Ideas
• Keto English Muffin (2-Minute Recipe) Recipe card
• Recipe Reviews

This Keto English Muffin Takes Me 2 Minutes

This keto English muffin recipe is one of my oldest low carb bread recipes — and honestly, I still come back to it all the time. I originally made it in 2015, just trying to create a gluten-free version that felt like the real thing. I wasn’t expecting much… but after that first batch, I ended up making it every single day for a week. You know a recipe is good when you plan out different meals — and then just keep remaking the same thing on repeat. Make them once, and you’ll see why:

• Soft, buttery, and full of air pockets – These muffins have that classic crusty edge and soft center, with real nooks and crannies — not bad for something made without gluten!
• Super quick & easy – You can be enjoying this low carb English muffin in just 2 minutes! I make these when I need bread right now . (If you have more time, try my keto bagels or almond flour bread next.)
• Clean ingredients – These have just 4g net carbs , no white flour, and they’re keto, paleo, and gluten-free basically without even trying.

Make my keto English muffin recipe with me — it’s quick, cozy, and the kind of breakfast you’ll want to make again tomorrow.

Ingredients & Substitutions

Here I explain the best ingredients for my low carb English muffin recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Flours – I use a mix of my Wholesome Yum Almond Flour and Wholesome Yum coconut Flour for the perfect texture. Skipping the coconut? Add a bit more almond flour (about 3–4x more).
• Unsalted Butter – I used butter, but you can totally swap in ghee or coconut oil if you’re keeping it paleo or dairy-free.
• Egg – I just used 1 large egg, but if you want a lighter version, 1½ egg whites works too.
• Baking Powder – Make sure it’s fresh! Old baking powder won’t give you the rise you need, and these keto English muffins rely on it to get nice and fluffy.
• Sea Salt

How To Make Keto English Muffins

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt. Melt the butter right in your ramekin — less cleanup!
2. Mix. Stir in the flours, egg, salt, and baking powder.

1. Cook. Microwave or bake until the top feels firm and springy. Run a knife around the edge and flip it onto a plate. It won’t look or smell nice at this point, so I highly recommend the next step…
2. Toast. Slice your keto English muffin in half and toast until golden and crispy.

My Recipe Tips

• You can cook a low carb English muffin in different containers. I usually use a 4-inch ramekin , but smaller ones work too — just split the batter. Flat-bottom soup bowls are great if you want a bigger muffin, and if you’re after more slices, try a mug or even a rectangular glass container to make it more like toast.
• I always toast mine after cooking. It makes the outside crispy and keeps it from being too soft. No toaster? A quick pan fry or toaster oven works too.
• You can totally bake these instead. I just use an oven-safe ramekin and bake at 350 degrees F until the top feels firm and springy — usually about 15 minutes. It’s great if you want to make a few at once!
• Want to make more? Just multiply the recipe and use extra ramekins. I do this all the time for meal prep!

Serving Ideas

Here are a few of my favorite ways to enjoy a keto English muffin — from quick and simple to weekend-worthy:

• Butter & jam – You can’t go wrong with a warm muffin, a pat of grass-fed butter, and a little jam (I usually go for my strawberry chia or blackberry jelly ).
• Breakfast sandwich – I love stacking mine with bacon or sausage , a fried egg, and some melty cheese . It’s like drive-thru breakfast… but way better.
• Eggs Benedict – This is my weekend move: ham steak , a poached or coddled egg , and a drizzle of blender hollandaise over a toasted muffin. So good.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1/2 tbsp Wholesome Yum Coconut Flour ▢
• 1 tbsp Unsalted butter (use ghee or coconut oil for paleo or dairy-free) ▢
• 1 large Egg (or 1.5 egg whites) ▢
• 1 pinch Sea salt ▢
• 1/2 tsp Baking powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt ghee (or butter) in a microwave or oven safe ramekin or other container, about 4 in (10 cm) diameter with a flat bottom. This takes about 30 seconds. (If using the oven only, you can melt it in the oven while it preheats. Remove once melted.)
2. Add the remaining ingredients and stir until well combined. Let sit for a minute to allow the mixture to thicken.
3. Microwave method: Microwave for about 90 seconds, until firm. Oven method: Bake for about 15 minutes at 350 degrees F (177 degrees C), until the top is firm and spring-y to the touch.
4. Run a knife along the edge and flip over a plate to release. Slice in half, then toast in the toaster .

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 large slices (entire recipe)

• Tips: Check out my recipe tips above to help you choose the right container, get that perfect toasty texture, and make extras for easy meal prep!
• Serving ideas: Don’t miss my favorite serving ideas — from quick and easy toppings to a restaurant-style breakfast that’s totally worth it.
• Store: Keep keto English muffins in an airtight container in the fridge for a few days.
• Freeze: Freeze for 2-3 months—easy meal prep!
• Reheat: Pop them in the toaster or oven until warm and crispy.
• Information On Nutrition: The nutrition information below is for a large muffins made in these ramekins . Want smaller slices? Use a mug and toast the pieces in batches. For more container ideas, check out the blog post!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto English Muffin

Free Printable: Low Carb & Keto Food List

• This Keto English Muffin Takes Me 2 Minutes
• Ingredients & Substitutions
• How To Make Keto English Muffins
• My Recipe Tips
• Serving Ideas
• Keto English Muffin (2-Minute Recipe) Recipe card
• Recipe Reviews

This Keto English Muffin Takes Me 2 Minutes

This keto English muffin recipe is one of my oldest low carb bread recipes — and honestly, I still come back to it all the time. I originally made it in 2015, just trying to create a gluten-free version that felt like the real thing. I wasn’t expecting much… but after that first batch, I ended up making it every single day for a week. You know a recipe is good when you plan out different meals — and then just keep remaking the same thing on repeat. Make them once, and you’ll see why:

• Soft, buttery, and full of air pockets – These muffins have that classic crusty edge and soft center, with real nooks and crannies — not bad for something made without gluten!
• Super quick & easy – You can be enjoying this low carb English muffin in just 2 minutes! I make these when I need bread right now . (If you have more time, try my keto bagels or almond flour bread next.)
• Clean ingredients – These have just 4g net carbs , no white flour, and they’re keto, paleo, and gluten-free basically without even trying.

Make my keto English muffin recipe with me — it’s quick, cozy, and the kind of breakfast you’ll want to make again tomorrow.

Ingredients & Substitutions

Here I explain the best ingredients for my low carb English muffin recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Flours – I use a mix of my Wholesome Yum Almond Flour and Wholesome Yum coconut Flour for the perfect texture. Skipping the coconut? Add a bit more almond flour (about 3–4x more).
• Unsalted Butter – I used butter, but you can totally swap in ghee or coconut oil if you’re keeping it paleo or dairy-free.
• Egg – I just used 1 large egg, but if you want a lighter version, 1½ egg whites works too.
• Baking Powder – Make sure it’s fresh! Old baking powder won’t give you the rise you need, and these keto English muffins rely on it to get nice and fluffy.
• Sea Salt

How To Make Keto English Muffins

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt. Melt the butter right in your ramekin — less cleanup!
2. Mix. Stir in the flours, egg, salt, and baking powder.

1. Cook. Microwave or bake until the top feels firm and springy. Run a knife around the edge and flip it onto a plate. It won’t look or smell nice at this point, so I highly recommend the next step…
2. Toast. Slice your keto English muffin in half and toast until golden and crispy.

My Recipe Tips

• You can cook a low carb English muffin in different containers. I usually use a 4-inch ramekin , but smaller ones work too — just split the batter. Flat-bottom soup bowls are great if you want a bigger muffin, and if you’re after more slices, try a mug or even a rectangular glass container to make it more like toast.
• I always toast mine after cooking. It makes the outside crispy and keeps it from being too soft. No toaster? A quick pan fry or toaster oven works too.
• You can totally bake these instead. I just use an oven-safe ramekin and bake at 350 degrees F until the top feels firm and springy — usually about 15 minutes. It’s great if you want to make a few at once!
• Want to make more? Just multiply the recipe and use extra ramekins. I do this all the time for meal prep!

Serving Ideas

Here are a few of my favorite ways to enjoy a keto English muffin — from quick and simple to weekend-worthy:

• Butter & jam – You can’t go wrong with a warm muffin, a pat of grass-fed butter, and a little jam (I usually go for my strawberry chia or blackberry jelly ).
• Breakfast sandwich – I love stacking mine with bacon or sausage , a fried egg, and some melty cheese . It’s like drive-thru breakfast… but way better.
• Eggs Benedict – This is my weekend move: ham steak , a poached or coddled egg , and a drizzle of blender hollandaise over a toasted muffin. So good.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1/2 tbsp Wholesome Yum Coconut Flour ▢
• 1 tbsp Unsalted butter (use ghee or coconut oil for paleo or dairy-free) ▢
• 1 large Egg (or 1.5 egg whites) ▢
• 1 pinch Sea salt ▢
• 1/2 tsp Baking powder ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt ghee (or butter) in a microwave or oven safe ramekin or other container, about 4 in (10 cm) diameter with a flat bottom. This takes about 30 seconds. (If using the oven only, you can melt it in the oven while it preheats. Remove once melted.)
2. Add the remaining ingredients and stir until well combined. Let sit for a minute to allow the mixture to thicken.
3. Microwave method: Microwave for about 90 seconds, until firm. Oven method: Bake for about 15 minutes at 350 degrees F (177 degrees C), until the top is firm and spring-y to the touch.
4. Run a knife along the edge and flip over a plate to release. Slice in half, then toast in the toaster .

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 large slices (entire recipe)

• Tips: Check out my recipe tips above to help you choose the right container, get that perfect toasty texture, and make extras for easy meal prep!
• Serving ideas: Don’t miss my favorite serving ideas — from quick and easy toppings to a restaurant-style breakfast that’s totally worth it.
• Store: Keep keto English muffins in an airtight container in the fridge for a few days.
• Freeze: Freeze for 2-3 months—easy meal prep!
• Reheat: Pop them in the toaster or oven until warm and crispy.
• Information On Nutrition: The nutrition information below is for a large muffins made in these ramekins . Want smaller slices? Use a mug and toast the pieces in batches. For more container ideas, check out the blog post!

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto English Muffin