Almond Flour Free Low Carb Keto English Muffin Recipe
These Almond Flour Free Low Carb Keto English Muffins are Grain Free, Gluten Free, Nut Free, Keto and can also  be Paleo. Making Healthy Homemade English Muffins at home has never been easier!
Low-Carb English Muffins
When I first posted my 2 -Minute Low Carb English Muffin, I had no idea it would be such a big hit!
Everyone was asking for a larger quantity so I adapted my single serving to make 4-6 servings in this recipe depending on the mold you use.
For this recipe, I decided I’d try standard English Muffin rings I found on Amazon that are 4 inches in diameter.
They worked perfectly and were just the right size for the family. You can also make these using smaller ramekins that are about 4 ounces each and you will have a smaller English Muffin but you can get 6 servings from this recipe instead of 4.
Why You’ll Love These Low Carb English Muffins
If you’ve been following a keto diet or low-carb diet, chances are you’ve missed grabbing a warm English muffin for breakfast. These homemade low carb English muffins are the perfect solution for satisfying those bread cravings without using wheat flour.
Unlike a regular English muffin from the grocery store, these are completely grain free, gluten free, and almond flour free when made with sesame flour. They’re made with simple ingredients, come together in just a few basic steps, and freeze beautifully for meal prep.
They’re perfect for:
- avocado toast
- keto breakfast sandwiches
- keto eggs Benedict
- sugar-free jam and butter
- cream cheese
- peanut butter or almond butter
- savory toppings like eggs, bacon, sausage or cheese
Whether it’s your first time making keto bread or you’ve tried dozens of keto bread recipes, this recipe is one you’ll come back to again and again.
English Muffin Rings vs. Ramekins
I love using English muffin rings because they create that classic perfect size and flat shape that reminds me of the real thing. If you don’t own English muffin rings, don’t worry.
You can easily use:
- single ramekins
- a 4-inch ramekins
- even several separate batches if that’s what you have available.
Smaller ramekins will create slightly thicker muffins and give you about six servings instead of four larger ones.
Whichever option you choose, be sure to lightly grease the bottom of the ramekin or muffin ring so the muffins release easily after baking.
Keto English Muffins
In the original 2 Minute English Muffin I had used almond butter.
I tried it with cashew butter, but ended up wanting to make these nut free. Below you’ll also see I used heavy cream in the recipe, but to make these paleo just swap with almond milk.
Why Cooling Is So Important
One of the biggest mistakes people make with homemade keto bread is slicing it too soon.
Allowing the muffin to cool for at least 5-10 minutes gives the eggs and healthy fats time to set, creating a much better texture. If sliced immediately, the center may seem softer than it actually is.
For the best results, let them cool completely before storing them in an airtight container.
The next day, simply slice and toast until lightly golden brown for the closest texture to traditional English muffins.
The outside develops a beautiful golden brown crust while the inside stays soft with plenty of little air pockets. Although the texture of traditional English muffins is difficult to duplicate without wheat flour, these come surprisingly close.
Once toasted, they have a wonderfully crisp exterior and tender interior that’s perfect for sandwiches or your favorite breakfast toppings. They’re one of my favorite keto bread recipes because they truly satisfy those bread cravings while keeping the net carbs low.
Don’t ask me how I achieved those pockets of nooks and crannies, I have no idea, but isn’t it lovely?!
Ingredient Swaps
One of my favorite things about this recipe is how flexible it is.
Tahini
Tahini creates a wonderfully neutral flavor while keeping these completely nut free.
You can also substitute:
Sesame Flour
Sesame flour keeps this recipe completely almond flour free.
If nut allergies aren’t a concern, blanched almond flour works well too.
Heavy Cream
Heavy cream creates a richer texture.
For a Paleo version, swap with unsweetened almond milk.
Butter
You can use:
- unsalted butter
- ghee
- coconut oil
All three provide plenty of healthy fats that fit perfectly into a ketogenic lifestyle.
Frequently Asked Questions
Can I make these dairy free?
Yes. Replace the heavy cream with unsweetened almond milk and use coconut oil instead of butter.
Can I make these Paleo?
Absolutely. Use almond milk instead of heavy cream and choose either coconut oil or ghee.
Why didn’t my muffins rise?
Make sure your baking powder is fresh. Expired baking powder won’t provide enough lift.
Can I cook these in the microwave?
For a single serving, my viral 2-minute English muffin recipe is still my favorite. This larger batch is designed for the oven to create the best texture.
How many net carbs are there?
Each full-size English muffin contains approximately 5 grams net carbs, making them an excellent option for anyone following a ketogenic or low-carb diet.
Can I freeze them?
Yes! After cooling completely, slice them first so they’re ready to toast straight from the freezer.
Storage Tips
Once cooled completely, store leftover muffins in an airtight container at room temperature for up to two days.
For longer storage, refrigerate for up to one week.
These also freeze exceptionally well.
Wrap each muffin individually before placing them into a freezer bag. When you’re ready to enjoy one, thaw overnight or toast directly from frozen
Low Carb Nut Free English Muffins
Brenda’s Notes:
- I made these in English Muffin forms I found on Amazon that were 4 inches in diameter. You can make these smaller in ramekins that are 4 ounces each and you will be able to make 6 servings instead of 4.
- The Nutrition Info will change for 6 smaller Servings: Calories: 234 Fat: 20.3g Sat Fat: 5.9g Sodium: 312mg Cholesterol: 110mg Carbs: 6.9g Fiber: 1.3g Sugars: 1.3g Protein 7.8g Net Carbs: 5.6
- You can also use nut butter like cashew, peanut butter or almond as I did in my 2 Minute English Muffin.
- These can be baked, cooled and frozen individually!
- Heres’s another NUT FREE version: 1 Minute Low Carb Cinnamon English Muffin (nut free)!
Low Carb Nut Free English Muffins (Grain Free, Gluten Free)
Video
Ingredients
- 1/4 cup tahini or sunflower seed butter or peanut butter if no allergy
- 3 tbsp ghee coconut oil or butter
- 1/4 cup sesame flour or almond flour if no nut allergy
- 1/4 tsp salt
- 1 1/2 tsp baking powder
- 1/4 cup heavy cream or almond milk for paleo
- 3 eggs beaten
Instructions
- Preheat oven to 350 degrees.
- In a microwavable bowl or in a small saucepan on the stove, combine the tahini paste and the butter and heat on low or 30 seconds in the microwave. Stir to combine.
- In another bowl whisk together the sesame flour, salt and baking powder.
- Stir that into the tahini mixture.
- Pour in the heavy cream and stir to combine.
- Last add the eggs and stir to combine.
- Grease a baking pan if using English Muffin molds or grease 8 oz ramekins.
- Pour the batter evenly into the forms or ramekins. I used a little more than 1/4 cup in each English Muffin form. You will use less when dividing into 6 ramekins.
- Bake for 20 minutes or until a toothpick in center comes out clean.
- Allow to cool for about 5 minutes.
- Gently remove and slice in half.
- Toast as desired and enjoy!
- These can be baked, cooled and frozen individually.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach, and certified Life Coach. She has been Sugar Free & refined-carb free for 20 years and is the author of four cookbooks: Sugar-Free Mom, Naturally Keto, The 30-Day Sugar Elimination Diet, and her newest release, Good, Better, Best (2025). Her work focuses on helping women detox from sugar, eliminate cravings, balance blood sugar, and lose weight while enjoying delicious, nutrient-dense whole foods. Brenda is also the creator of the Midlife Macroâ„¢ Method and the weekly Midlife Macro Meal Plansâ„¢, designed specifically for women in perimenopause and menopause who want simple, high-protein, low-carb meals to support hormones, metabolism, and long-term health.She is the founder of the Sugar Free Fresh Start course and the Sugar Free Mom Tribe membership.
Just made these, so yummy, thank you!
Thanks! Glad you liked them!
How about egg free? Would it work with flax substitute for the egg.
I’ve not tried it sorry.
Any luck with making this egg free? I’m curious too!
Do you ferment at all? Have you ever thought of making this and letting it sour in the fridge for a day or two?I wonder how that would work. I love the sourdough taste.
I’ve never tried that, please let me know if you do!
These look yummy 🙂 Just one small note, if you want to make these truly Paleo, the butter should really be replaced with either coconut oil or ghee.
Happy baking!
Thanks! I thought butter was still used in paleo, like bullet proof coffee?
What is the best way to toast these English muffins I tried the skillet method and they didn’t get crispy thank you
I have a convection toaster oven.
Just tried them with sunbutter. They came out very dark and the taste was very unappealing. Texture wasn’t bad but the only thing english muffin like about these is their shape.
Could I use coconut milk instead and unsweetened peanut butter?
I used unsweetened peanut butter in the orignal recipe so i think it would work fine and coconut milk should be fine too.
Thanks so much Brenda. I will definitely give the nut free version a try.
Hi, I tried this recipe and it came out pretty good. I really don’t care for the taste of nut butters. Can anything else be substituted for the nut butter?
I will be posting a nut free version on Wednesday May 25.
Hi Brenda, can I use unsweetened coconut milk like “SO Delicious, Coconut milk”? Or for that matter have you tried sweetened?
Kirsten
You can change out the sweetener. I’ve not used sweetened.
Could you use sunflower seed butter? We have a nut allergy in our house.
Never mind, I must’ve missed it in the comments before, but I just saw that I can! Thanks!
My nut free version is almost ready, I will be sharing next week.
I made these today and I’m so happy to have them on hand for low carb breakfasts. They’re really good. So good, that I went on Amazon and ordered your cookbook. I’d like muffins & scones, that I know you have recipes for.
ANy chance you could provide the gram measurements? Makes for much easier baking!
THanks!
Hi, I have not made these yet but plan to because I think baking them might be a better texture than microwave. I do have to say I’ve made your 2minute English muffin with almond butter (I actually find it more neutral than cashew) It was absolutely the best bread like thing I’ve made since going low-carb. I have enjoyed “Egg McMuffins” several times since I discovered the recipe. That was always my favourite breakfast! Thanks for doing all the testing and hard work for the rest of us!
For those into recycling, clean used tuna fish cans look the same size, couldn’t those be used instead of having to buy them?
I wouldn’t suggest using a used clean tuna fish can as virtually every food can on the market are now lined with plastic. Some are BPA free. All will leach toxins into your food when heated. Glass would be your best option.
can you post a link to the english muffin rings on Amazon please? i can only find 3 3/4 inch rings -thank you!
I just bought these basic ones, not even on prime, but they are 4 inches in diameter.http://www.amazon.com/2080-English-Muffin-Mold-Rings/dp/B0044FAW1E?ie=UTF8&keywords=english%20muffin%20rings&qid=1462704245&ref_=sr_1_2&sr=8-2
Why couldn’t you use clean tuna fish cans?
I think that would work too!
I don’t have the English Muffin rings but I have 4.5″ mini cheesecake pans, with removable bottom so might use these for my first attempt of your EMuffin recipe!
Q: is there a way to reduce the fat content a little bit? I know good fat is good for you and am finally away from low fat…but would like to save some fats for rest of the day.
I’ve not really subbed anything to try to lower the fat.
I cot the oil in half, and it worked just fine, better actually!
I have 6 (2 sets) of 4-inch Wilton mini cake pans. They come in a set of 3. I got them at Michaels and used a 50% off coupon on 2 occasion. They’re a little over $7 for 3. They work great for mini cakes, muffins and these muffins.
Maybe, cashew milk would work as well!
Can you use another nut butter?
In my notes, I mentioned peanut butter, almond butter and even sunflower seeds butter.
Brenda do you think these would bake properly if I used my 6 slot muffin top pan. Can’t wait for you reply — these look wonderful!!!!! Thanks for all your hard work.
Thanks Dita. I looked at the muffin top pan I have and it just seems too shallow for the batter to me, but if you try it please let me know how it goes.
I just tried this in my muffin top pan (in two batches). They came out beautifully. Too short to slice in half- but each is the thickness of an EM
I reduced the baking time to 12-15 minutes.
These look pretty nice but at 320 calories each, I’ll have to pass. If someone has a lower calorie option, please pass it along.
As I mentioned above, these can be made into 6 servings, each is 234 calories, in my notes I’ve provided the nutrition info.
I made these and they are delicious! Thank you! I do have a question–when I printed the recipe it says 10.3 grams of sugar. I can’t find where all of that sugar is coming from. Love your site. Thank you for your time!
I will look into it, might be a mistake somewhere.
Calories don’t make something healthy or unhealthy?
Get your head outta your….
yes, Monika, you are correct, but….if you want to be healthy AND you need to lose weight, then calories DO matter! Think outside your own little box….
No they don’t . . . conventional wisdom on that is increasingly being proven wrong. It’s not as simple as calories in, calories out. It depends on what kind of food the calories come from.
Any ideas of how to adapt this for us allergic to nuts? Thank you!!!
Not yet, my youngest is begging me to find a way to adapt this. I will be working on it.
I was telling my sister about the 2 minute recipe and suggested she use her Sunbutter squeeze pack instead of a nut butter. unfortunately the sunbutter is sweetened. just pretend ur muffin has jam on it! What do you recommend as a substitute for the almond flour?
I’m working on a nut free recipe, 3 experiments so far, i will post it next week.
Maybe coconut flour?
SunButter also has a No Sugar Added version with an orange cap. 2 Tblsps = 4 g total carbs, 2 g dietary fiber, 1 g sugar, as well as 8 g protein. Take it from me; I’m a LONG-TERM (almost 50 years) Type 1 diabetic!
You can use sunflower seed flour in a 1:1 sub for almond flour
Maybe try it with wow butter. It’s a peanut free spread that tastes like peanut butter.
First of all, these are the best air fresheners ever. I can’t believe how yummy the kitchen smells from a microwave “bread”.
I’ve been tweaking your 2-minute version since you published it. I’ve made two variations:
“Sweet” where I add a little Stevia and some pumpkin pie spice and then serve a toasted half topped with fresh berries.
“Savory” where I’ve added chives and cheddar and then serve toasted topped with fried or scrambled eggs.
Awesome recipe. Keep ’em comin.
Hi, Brenda. Can you tell me what baling powder is? I have never heard of it. Many thanks. I can’t wait to try these.
I think its suppose to say baking powder.
Hi LaWanda! I believe it is ‘Baking Powder’.
Oops, typo, it’s baking powder.
Hi Brenda! I’m excited to try these. I’ve been craving a good piece of toast, and this would be perfect. Have you found a good way to store these? Would they keep in a Ziploc on the counter? Or do you think they’d do better pre-cut, and kept in the freezer? 🙂
I’ve just refrigerated them but individually wrapped might be a good idea in the freezer.
I just made cashew butter a few days ago too! May have to try this out with it 😉
How do you make cashew butter? Is it the same way you make almond butter, since I know how to do that?!