Just THREE minutes and a simple ingredient list is needed to whip up this microwave English muffin which is JUST like the real deal! There are three versions- Paleo, Vegan and Gluten Free to suit most dietary lifestyles- For those without a microwave, there is an oven friendly version!
Spill it, Sundays has taken a back road this week in favour of digging up a recipe from the archives!
Do you ever have a recipe you posted back in the day which never received the credit it deserved? I do. I have a fair few recipes I’d love to reshoot and refresh but the most significant one would be this- My 3 Minute Grain Free Microwave English Muffin!
This has been my ‘go to’ snack for ages and I’ve tried out different variations and different methods to it and have come up with three different variations to suit most diets out there!
The original version is gluten free and high protein.
The second version is Paleo friendly.
The final version is for my vegan friends out there.
My favourite way is without the out the original way because it is the most accurate in taste and texture to a standard English Muffin. I know peanut flour isn’t readily available to many, so there is the Paleo friendly version which is more dense, but toasts really well too. The Vegan version is abit tricky and doesn’t come out the most visually appealing way but at the end of the day- is still damn delicious!
Want to make a similar recipe to this using a BLENDER? These 2-minute Flourless English Muffins are your answer- Just see how EASY they are to whip up below!
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Microwave English Muffin (Paleo, Vegan, Gluten Free)
Ingredients
For the original version
- 2 tablespoon peanut flour
- 1/2 teaspoon baking powder
- 2 tablespoon canned unsweetened pumpkin
- 1 large egg can substitute for 2 large egg whites
- 1-2 tablespoon liquid of choice I used milk
- Cinnamon
- Sea salt
- Sugar/sweetener of choice optional, for a sweet version
- Gluten free flour for dusting (optional)
For the Paleo option
- 2 tablespoon almond flour
- 1/2 teaspoon baking powder
- 2 tablespoon canned unsweetened pumpkin
- 1 Large egg or 2 egg whites
- 1-2 tablespoon liquid of choice I used almond milk
- Cinnamon
- Sea Salt
- Sugar/sweetener of choice Optional, for a sweet version
For the Vegan option
- 2 tablespoon peanut flour
- 1/2 teaspoon baking powder
- 2 tablespoon canned unsweetened pumpkin
- 1 flax egg 1 T flaxseed meal + 3 T water
- 1-2 tablespoon liquid of choice I used almond milk
- Cinnamon
Instructions
- Spray a microwave safe cereal bowl with cooking spray and add the peanut flour and baking powder and mix until combined
- Add the canned pumpkin and 2 egg whites or 1 egg and mix very well until all ingredients are fully incorporated. Add the milk/liquid of choice.
- Add the cinnamon and sea salt and put into the microwave for 2-4 minutes, depending on the power
- Remove from the microwave and dust either side generously with flour. Allow to cool, slice in half and pop in a toaster. Top as you would an English muffin
For the oven option
- Follow as above, but preheat an oven to 350 Fahrenheit and bake for 12-15 minutes, or until golden brown on top and a tooth pick comes out clean. Mine usually takes 12 minutes, and I grease the bowl very well to easily slip out.
Notes
For the Paleo and Vegan versions, follow directions as listed but with necessary ingredient amendments
These can be made in batches and frozen for up to 4 weeks
Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.
I’m down for the paleo version! Although I’m sure i could make it paleo and vegan if I use Almond flour and flaxseed. 🙂
The paleo and vegan versions are listed there.
Has anyone tried Paleo using flax seed instead of egg?
Hi Ann! Many have tried it with the flax egg with success- The only thing is, it inflates then deflates once removed from the microwave 🙂
I know it might be annoying when readers ask for substitutions but would it be possible to substitute the peanut flour? It’s not available anywhere near me and I can’t justify ordering it online ..
Of course not, Angela!
You can definitely try using standard wheat flour or oat flour however it won’t ‘puff up’ if that makes sense.
Could I substitute it with almond flour?
Hi Alison- You sure can 🙂
It’s at walmart by the peanut butter. Jiff brand
Thanks for sharing several versions! So, the paleo one is without egg? What do we poor folks do who don’t have canned pumpkin in the stores like the crazy Americans?? Apple sauce? But it would make the muffin rather sweet. I guess I just have to give it a try. (And no, I won’t roast my own pumpkin and puree it!)
Have a nice Sunday (evening, lol)!
Hey, we crazy Americans love our pumpkin and can have it all year long! 🙂
Embrace it! 🙂
maybe a baked sweet potato… taste is close and consistency
I had great success using baked sweet potato, same proportion of course as pumpkin using the paleo version. Love it!
🙂 Thanks Jennie!
Great idea! I was reading through comments to see if anyone subbed the pumpkin for something else. I’m on this elimination diet trying to not eat eggs – squash is also on my list so the pumpkin doesn’t work either. Sweet potato is fair game though and one of my favorite foods!! Glad to hear it worked!
I haven’t been this excited over trying a recipe in a while …btw thanks for the options your amazing
One Crazy American 😉
I’m so sorry you didn’t have success with this Jennifer- which version did you try?
Just made a combo of the paleo and vegan versions. I used flax seed meal (Bob’s Red Mill) in place of the egg. I used PB2 powdered peanut butter as it’s what I had on hand and essentially is peanut flour. It came out delicious! A lil flatter given no egg in the batter (I scrambled it for breakfast) but it was soft and fluffy and toasted well.
Do you have the nutritional fact info so I can plug it into my LoseIt tracker app? Trying to watch my carb/oil/sodium/sugar intake on doctor’s order.
Thanks again for this fantastic recipe!
Oh you made some great changes, Ricki- Yum!
I don’t have the nutritional facts but if you plug it into a nutritional calculator, it should provide it for you 🙂
So Grateful for All options for All diets..i love squash but I just want a straight up English muffin what can I use instead for the Paleo recipe?
You can use applesauce or pumpkin.
I cannot wait to try these! The normal microwave bread recipes I find lacking somehow. Using pumpkin sounds interesting! I have marked so many of your recipes to try – just found your blog and you have some great and unique ideas!
Oops! I didn’t mean to leave this second comment under Ann’s.
Make sure you toast it- it makes all the difference!
Thank you, Jan- appreciate it!
Sorry, Ann! You are amazing- I forgot to mention the egg- it’s been edited!
I’ve tried it with apple sauce and it actually isn’t sweet- just add a dash of sea salt. If you have a starchy baby food that could work too (I once tried a broccoli and carrot one- it turned it green though)
Hey for the aussies out there trying this recipe, you can use cauliflower purée ….which is left over cauliflower mash (paleo Friendly) instead of canned pumpkin our American friends use
Thanks so much for sharing, Margie! I love using mashed cauliflower or even applesauce! 🙂
If you’re in the uk you can get plain tinned pumpkin from ocado! Yay!
Paula Deen said that you can substitute a sweet potato for pumpkin.
Thanks Martine! 🙂
I made your English muffin with chia seeds in place of the egg the last time I made it- so good!
YES!! I remember that. Did it work out well with the chia?
Can you bake these instead of using the microwave?
Hey Chris!
I have indeed baked these before in a big batch- however, I’ve only tried it with the original version and for ever 4 servings, used 1/2 tsp baking powder. Hope that helps!
any chance you’d share the time & temp for baking please?
Thank you for the recipe; I’m looking forward to trying these!!!
Hi there! When I made it in the oven, I quadrupled the recipe and baked it in a loaf pan for approximately 20 minutes at 180 degrees Celsius 🙂
I’m stoked to try this, thanks so much for time and temp info! 🙂
This is too easy to be true! I’ve never been to the Carribean which is funny because I’ve been practically everywhere. It’s on my bucket list for sure!
Me too! it looks amazing!
If you ever want to go to Trinidad I can hook you up with a free tour guide who can show you the best places to eat (hint: it’s me)
I’m holding you onto that.
WHAT?! This sounds like magic! I must try this sorcery!
Thanks, Nicole! 🙂
I like all versions of English muffins – I think they are one of the best things ever!!! (especially if they are part of an egg McMuffin!)
I am legit buying a mcmuffin this weeekend!
wow this really looks like a store-bought english muffin! Loving the addition of peanut flour and pumpkin! Just subscribed to your blog! In love! 🙂
Thank you! That means heaps!
This looks amazing. Thank goodness I am not vegan anymore…I hated those flax eggs. LOL.
Flax eggs are tricky and gross to make…the things you do for recipes :p
Love that you made so many versions of this gem! I need to try the Paelo friendly one.
I have so MANY recipes which should be reposted. Even the recaps I made with recipes were posted too long ago.
I made Microwave popcorn and burnt down the microwave. I guess you know the rest of the story 🙂
hahahah.
I shouldn’t laugh. I’ve done the same. Niki’s done the same. We have a microwave black thumb.
These look so perfect – exactly like store bought English muffins! Guess I’ll have to make the Paleo version though since the original is made with peanut flour. This may be the first time I ever eat something labelled as “Paleo” lol.
Thanks, Chelsea (also thank some overly unnecessary dressing up..like dusting them with flour).
You are deep down paleo.
Well this little bad boy is going to make me feel right at home 🙂
For me an English muffin is just perfect with some real salted butter!
Salted butter is without a doubt the key topping!
I love that you have 3 different options–that’s awesome! I have quite a few recipes that I’d like to reshoot… I did a remake of one of them yesterday actually! I don’t know if I want to redo all of them though…. I definitely like the idea of looking back on old recipes and seeing how far I’ve come (corny).
Thanks, Druga!
Dude, you’re recipe photos are ridiculous and I say that in the kindest way. I’d bump my head trying to eat my screen.