Quick English Muffin

Microwavable bread is really clutch when you want a sammy but don't want to have to go through the laborious process of making your own bread. I also tend to stay away from microwavable breads that use a ton of nut-meal, as a lot of them call for a generous amount. I love nut meals and you will always find them in my kitchen for baking purposes and breading meat, but large quantities of nut meal is equivalent to a LOT more of the actual nut than you would think. For example, 1 cup of almond meal is about 90-100 raw almonds (don't quote me on that). See what I'm getting at? No, paleo is NOT about counting calories, but at the same time, it's not about eating 100 nuts in one sitting either.

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This microwavable english muffin only uses 1 tablespoon of coconut flour and is a great source of fat and protein, coming in hot with 10 grams of carbs, 15 grams of fat and 9 grams of protein. Not too shabby! Paired with some deli meat, a little mayo and veggie toppings, and you've got yourself a nutritious lil' sammy!

As you can tell, I like to make this english muffin for sandwich purposes, but it's also really well-suited for an egg dish, or just to top with some almond butter.

Ingredients

  • 1/2 tbsp coconut oil
  • 1 egg
  • 1 tbsp coconut milk (canned or from an unsweetened carton) or almond milk
  • 1 tbsp coconut flour
  • 1/2 tsp baking powder
  • 1/4 tsp raw honey
  • Ghee or grass-fed butter

Method

  1. In a ramekin, melt the coconut oil (microwave for 45 seconds or so).
  2. Whisk the egg in with the oil. Then add all remaining ingredients except for ghee/butter. Microwave on high for 1 minute and 30 seconds. When it's finished, it will look super fluffy and kind of eggy...this is ok, it will flatten out a little bit after it breathes.
  3. Loosen the bread with a knife around the perimeter of the ramekin - it should pop out fairly easily. Let cool for 5 minutes then cut in half.
  4. In a skillet big enough for both halves, melt the ghee or butter over medium-high heat. Add the muffin halves to the pan and let "toast" on the pan for about 2 minutes per side, or until they start to slightly brown and look like toast.
  5. Serve whichever way you please!

Servings: 1