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These low carb, protein English muffins have become the cornerstone of my daily breakfasts lately.
A Life Without Bread?
Since going low carb many years ago, I can’t say there are many things I miss about bread and baked goods. The process of fat-adaption really helps with reducing cravings and hunger, so I never crave things like cookies, muffins or cake. But breakfasts are different, because I miss toast.
I don’t just miss it because it’s the best tasting thing on earth, particularly when it’s got a big dollop of peanut butter on it, but it’s also a part of my history. For years my mom would wake up and leave for work before I was even awake, but she’d always make me a cup of tea and 2 pieces of toast with peanut butter. She’d rest the toast over the tea cup to keep it warm which never worked, and it made the toast kinda soggy, but I didn’t care. That was my mom’s little way of showing me that she loved and cared for me, and I adored it no matter how much I hated soggy bread.
I miss it more now that she’s gone. Tea and toast will always be something that reminds me of her.
A Low Carb English Muffin
Because I love my morning toast so much, I started researching low carb bread. Honestly, most of it tastes pretty bad, and don’t even get me started on keto bread, but I discovered this recipe based on an idea from a fitness influencer, and I thought it was brilliant.
Given that this recipe is higher in fat and protein, one muffin, paired with some avocado or runny eggs will keep me full for 4 to 5 hours no problem! But here’s the thing – once you’ve made it in the microwave, you have to toast it. If you don’t, it stays a little too spongy (unless you don’t mind that kind of consistency). I do have a similar recipe for low carb English muffins, but this version is higher in protein (because of the whey) and lower in carbs and calories overall.
SO FREAKING GOOD.
60-Second Protein Microwave English Muffin - Paleo, Gluten-free, Low Carb, Keto & Delicious
- 1 Tbsp unflavored whey protein powder
- 1 Tbsp Almond or Cashew flour coconut would work (too
- 1 tsp of baking powder
- 1/4 cup egg whites you can use 1 full egg (but it’s a little harder to blend.
- A shake of everything bagel seasoning or something similar,
- Pinch of salt
- Take a small mug or portion cup and spray it with non-stick spray.
- In a separate bowl, combine the ingredients, and mix.
- Add ingredients to the sprayed mug (you can use the one mug if you want, but using two makes it a little cleaner).
- Microwave on high for 60 seconds
- Pop muffin out of mug and slice into 2 or 3 slices;
- Pop in the toaster oven or toaster.
Caren is a certified yoga teacher, fitness instructor and author of The Fit Habit. Here she shares simple, healthy recipes, home workout ideas and practical ways to foster mind + body wellness.