Low Carb Keto English Muffin

I used to stare longingly at my husband’s toasted English muffin, all crispy-edged and slathered in butter… until I hacked a keto version that didn’t taste like eggy sadness in a mug.

This version is fluffy, toastable, and stupidly easy. I’ve made the dry, rubbery ones. I’ve made the ones that taste like a weird sponge. This isn’t that. This one? It works.

Why This One Works So Well

The combo of almond flour and just a touch of coconut flour gives it structure without drying it out. Coconut flour alone? Too thirsty. Almond flour alone? Too dense. Together? Muffin magic.

Microwave or oven—your call—but either way, this one toasts up beautifully. And toasting is key. It brings out the nutty warmth and gives you that crispy edge you want in an English muffin.

What I Used (And Why It Worked)

• Blanched Almond Flour (3 tbsp / 21g) – Low in carbs, gives the muffin its body. Blanched is smoother—don’t use almond meal unless you like gritty muffins (spoiler: you don’t).
• Coconut Flour (½ tbsp / 3.5g) – Adds fluff and helps absorb moisture. Too much = dry cardboard. This is just enough.
• Unsalted Butter (1 tbsp / 14g) – Fat = flavor. Helps with softness. Ghee or coconut oil work too.
• Egg (1 large) – Holds it all together. I’ve tested with just whites—meh, it loses richness. Use the whole egg unless you have a reason.
• Sea Salt (pinch) – Don’t skip it. Even sweet toppings need contrast.
• Baking Powder (½ tsp) – Helps it rise and get that airy bite instead of staying flat and sad.

Keto Swaps That Actually Work

Ingredient	Swap	Notes
Butter	Ghee or Coconut Oil	Ghee adds nutty depth. Coconut oil leans sweet. Both keep it dairy-free.
Whole Egg	1½ Egg Whites	Works if you need lower fat, but it’s less satisfying. Toast it longer for texture.
Almond Flour	Can’t really sub it 1:1	Coconut flour alone makes it dry and crumbly—don’t do it.

What Went Sideways (And Why)

What Went Wrong	Why It Happens	How to Fix It
Rubbery Texture	Overcooked in microwave	Start with 80 seconds, check, and go 10-sec bursts.
Eggy Taste	Not enough flour or undercooked	Make sure you’re using full measurements + toast it after.
Too Dry	Used all coconut flour or too much	Stick with the blend, trust me.

How to Make It (Step-by-Step)

1. Melt the butter in a 4” flat-bottom ramekin. Microwave for 30 seconds or melt in oven as it preheats.
2. Mix everything in the ramekin – almond flour, coconut flour, egg, salt, and baking powder. Stir like you mean it.
3. Let it rest 1 minute. This gives the flours time to soak up liquid = fluffier muffin.
4. Microwave for 90 seconds, or bake at 350°F (177°C) for 15 minutes.
5. Pop it out, slice in half, and toast for those golden edges.
6. Top with whatever—eggs and bacon, sugar-free jam, or smashed avo if you’re that kind of keto.

Keto Cooking Tricks That Help

• I pre-mix the dry ingredients in batches—makes mornings faster.
• Toasting isn’t optional. It transforms this from “eh” to “oh dang.”
• I use silicone ramekins for easy release—no more digging out stuck muffins.

How I Store and Track It

• Fridge: Cooled, wrapped, and stored airtight for 3 days.
• Freezer: Wrap in parchment, stash in a freezer bag—keeps up to 3 months.
• Reheat: Slice and toast straight from the fridge. If frozen, thaw first (or cheat with the defrost button).

What I Googled Before Making This

Can I use only coconut flour?
Nope. It soaks up too much liquid and gets dry and weird.

Will this spike blood sugar?
Not likely. Net carbs come in around 4g per muffin (depending on your ingredients). Always check your own numbers, though.

Can I meal prep these?
Absolutely. I batch them on Sunday and freeze. Pop in the toaster and done.

Nutrition Facts

Serving Size: 1 serving

Nutrient	Amount	Notes
Calories	307 kcal	Mostly from healthy fats
Total Fat	27g	High-fat for satiety and ketosis
– Saturated Fat	10g	From butter and egg yolk
Cholesterol	125mg	From whole egg and butter
Sodium	200mg	Adjust if using salted butter
Potassium	100mg	Almond flour contributes here
Total Carbohydrates	8g	Total carbs before fiber
– Dietary Fiber	4g	Almond and coconut flour are fiber-rich
– Sugars	2g	Naturally occurring in egg and flour
Net Carbs	4g	(Total Carbs – Fiber)
Protein	12g	From egg and almond flour

Check out More Recipes:

• Low Carb Keto Instant Pot Crustless Quiche
• Low Carb Keto Eggs Benedict Casserole Recipe
• Low Carb Keto Banana Muffins