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These easy two-minute low calorie English muffins make the best quick and easy breakfast fix! Toast them up and add your favorite toppings.
Craving fluffy and crisp English muffins but watching your calories? This low calorie English muffin recipe will be your ultimate healthy bread fix. It’s tender on the outside but has soft, fluffy pockets in the middle.
The best part? Thanks to the microwave, it takes just two minutes to cook and contains a fraction of the calories and fat that store-bought ones have.
Table of Contents
Why you’ll love this recipe
- Healthy. No butter, oil, sugar, or flour! This recipe is as healthy as it gets. We have used oats for protein, chia seeds for fiber, unsweetened applesauce for binding, and milk to adjust the consistency.
- Quick and easy. Unlike the traditional muffin that takes hours to make, this recipe takes less than 5 minutes (including prep, cooking, and cooling time). You can even batch-cook them and have them on hand for quick breakfasts.
- Versatile. Spread peanut butter on them, make a breakfast sandwich or even make muffin pizzas- use them like traditional muffins.
Ingredients Needed
You only need six ingredients, a blender, and a microwave to make this simple low calorie muffin at home. Here’s what you’ll need:
- Rolled oats. Also known as old-fashioned oats. Avoid using steel-cut oats as their texture will produce tough and flat muffins.
- Chia seeds. For a bit of texture, fiber, protein, binding, and omega-3. Ground flax seeds could also work, but I sometimes find the flavor can be a little overpowering.
- Baking powder. Gives the muffins the necessary rise.
- Unsweetened applesauce. Adds moisture and softness to the dough. You could use mashed bananas, but be wary that it will make them a little sweet.
- Milk. Use any dairy or plant-based milk to bring the dough together.
- Salt. Just a pinch to add some flavor.
How to make a low calorie English muffin
What I love about this recipe is that you can scale it up if you want to make a big batch or want it as part of a meal prep!
Step 1- Blend the dry ingredients. The key to perfectly fluffy muffins is to blend everything to a fine powder. Add the oats, chia seeds, baking powder, and salt to a blender and blend until a powdery texture remains.
Step 2- Make the dough. Transfer the dry ingredients into a bowl, then slowly stir through the applesauce and the milk to form a thick and smooth dough.
Step 3- Microwave. Grease a 4-inch ramekin or small cereal bowl, then carefully pour the dough into it. Microwave for around two minutes or until the edges separate from the ramekin.
Step 4- Cool, slice, and serve. Letting the muffin cool for a minute or so makes it easier to remove from the ramekin. Slice the muffin in half, toast it, and serve immediately.
Recipe tips and variations
- Always grease the ramekins. Trust me on this- nothing is worse than cleaning up ramekins with half the muffin batter baked into them.
- Allow the muffins to cool down. Allowing the muffins to cool for a minute or two makes it so much easier to remove them from the ramekins.
- Make them in bowls/ mugs. If you don’t have a ramekin, you can use flatter bowls or bowl-like mugs to make them. I have tried them, and my muffins came out great!
- Add a layer of cornmeal! If you’re craving the classic corn smell and the nostalgic crumble, dust the greased ramekins with cornmeal before adding your dough.
- Flavor your dough. Instead of plain English muffins, make them with garlic powder and Italian seasonings for a savory option or cinnamon and raisin for a sweeter breakfast option.
Storage instructions
To store. Because this English muffin recipe takes a few minutes, I often make them fresh. But they keep well in the refrigerator for almost a week.
To freeze. If you wish to enjoy muffins longer, freeze them in freezer-safe containers/bags for up to three months.
To reheat. Toast the muffins in a toaster, oven, or pan until heated through and crispy.
More ways to English muffin
- Keto English muffin
- Microwave English muffin
- Cinnamon raisin English muffin
- Flourless pumpkin English muffin
- Sausage McMuffin
Frequently asked questions
Yes! Portion the dough in greased, oven-safe ramekins and bake in a preheated oven at 350°F until fully cooked. It usually takes 10-12 minutes to get the golden brown tops!
There are just 88 calories in each low calorie English muffin.
Low Calorie English Muffins
Video
Ingredients
- 2 tablespoons + 2 teaspoons rolled oats
- 1/2 tablespoon chia seeds
- 1/4 teaspoon baking powder
- 1 tablespoon unsweetened applesauce
- 1 tablespoon milk of choice
Instructions
- In a blender, combine the oats, chia seeds, baking powder, and salt. Blend on high until finely ground.
- Transfer to a bowl, add the applesauce and nondairy milk, and mix to form a sticky dough.
- Place the dough in a greased ramekin and smooth out the top.
- Microwave for 2 minutes on high.
- Let it cool for about 1-2 minutes before removing from the ramekin.
- Slice in half, toast, and enjoy with toppings of choice.
We love these muffins. Since it is quick , we have made them frequently.
That is what I like to hear!
I want to make some but how do I make them without a microwave oven? Thanks.
We include oven instructions.
This was such a good low calorie bread fix!
These were so good!!
It’s been 8 years since I started a gluten free (and free of a lot of other foods) diet. Because of all the other sensitivities, I hadn’t bothered trying to replace bread, except for the occasional rice cake. I mostly stick to whole foods but I decided to give these a try. I followed the recipe exactly as written, using a homemade, safe-for-me, baking powder. Was a little worried by the smell as it cooked up and when I opened the microwave after waiting 5 minutes, I was even more skeptical. It looked like an oatmeal puck. Breakfast gone wrong. But I plowed on, sliced it and toasted it up. I don’t use any kind of butter/margarine spread so I decided to top it with pb and sliced strawberries. I was blown away! It was so tasty and so comforting. I’ve had pb and fruit on rice cakes but boy is that not the same. This was sooo good. I tried some of the second slice on its own. Still tasty. I didn’t realize how much I’d missed a proper sandwich. Crossing my fingers that this sits well in my tummy because I can’t wait to make it again. More a treat than a staple but still so happy. Thank you! Thank you! Thank you!
EXCELLENT! Followed the recipe until I combined the fine flour (oats, chia, baking powder) with the applesauce and milk (unfiltered oat milk) and saw it desperately needed more liquid so I threw in more applesauce and oat milk to get it more combined and then got it all incorporated with my hands. Baked in oven. Toothpick was clean after 15M but didn’t have golden brown edges, so I gave it 5 or 10M more and then let it sit in the turned-off oven for a while. Next morning I sliced it and put it in toaster oven and had it with almond butter and raspberry jam. It is sooooooo good. Better to toast it a little longer until there’s a little crispness. Gave one to a friend and she loves it, too. Definitely making this again. Pristine ingredients! Kudos on the brilliant recipe!
Can you use GF quick oats….have a hard time finding any other GF oat options!
Sure thing 🙂
This looks so yummy! Do you know how long and what temperature to bake if using an oven. I prefer not to use a microwave. Thanks in advance and can’t wait to make it! 😃
Instructions included in the post and the recipe card!
do you grease/oil your ramekin? i am trying to figure out ways to keep things from sticking without greasing (or using parchment paper since that isn’t available here) but so far, no luck.
Yes, you can grease it lightly.
This was a great gluten free bread/English muffin recipe! I’m definitely putting it in my GF collection. The chia seeds are a nice unique change. Tastes great!
cheers Andrea!
Why are these so high in calories?
These aren’t high at all. Everyone’s caloric needs are different.
Beci. Make your own baking powder. For a teaspoon of baking powder use 1/2 teaspoon cream of tartar and 1/4 teaspoon baking soda.
These look great. I’ve never used a ramekin before so I’m going to go out and buy one so I can make these english muffins. What size do I need? thanks
Hi there! 6-8 inch is best!
can I sub baking soda for the baking powder or any other sub? I haven’t found a baking powder my daughter tolerates yet…
I haven’t tried it myself!
Made this just now and subbed the applesauce for pumpkin purée and added a dash of pumpkin pie spice. Unbelievably delicious! Thank you
😀 YUM!
Hi! Can I use carrot pree instead applesauce? It works the same? Ths
I don’t see why not 🙂 It will just be a slightly orange color 🙂
WOW what a brilliant recipe. Had some everyday this week with peanut butter, guacamole or scrambled tofu. Thanks so much
That sounds fabulous!
Somewhere in the comments I saw you can use an egg instead of chia seeds. I had no chia seeds on hand this morning when I stumbled upon this recipe, so I used an egg. It did have a slightly “eggy” taste, but wasn’t overpowering. The texture after toasting was so similar to an English Muffin. This recipe is definitely going to be repeated. Putting chia seeds on my grocery list to try it that way, too. Thank you so much for sharing your recipes and ideas! I enjoy your website a lot!
This looks delicious! Does anyone know the calories in This? TIA
Sure thing! check out myfitnesspal and plug in the ingredients and it will provide it for ya!
These are delicious! I will sometimes add 1/2 tsp of cinnamon & 1 1/2 tbsp of raisins before blending the dry ingrediants.
That sounds amazing!
After letting it sit to cool for five minutes, when I take it out the bottom is moist. Is that normal?
Wow! I had my doubts but made this recipe tonight and absolutely LOVE it. I followed the recipe exactly and then toasted – yum! It was way better than the store bought ones I got once (only once, they were so oily!) Now a “bread” product that is quick and easy to make on demand!
😀 LOVE IT!
Hi Arman! I really like your blog. I love your simple, healthy and delicious recipes, especially the ones with oatflour. Do you think this recip would scale up well? I want to make these in bulk to store in the feezer. Thanks!!
Hi! It sure does- Just ensure you slice them in half pre-freezing and ensure you toast them before eating 🙂
Hi! Can coconut flour be substituted for the oats? If so, how much? Thanks!
Not for this recipe, sorry!
Could I use oat flour?
You can, increase by an extra tablespoon 🙂
You think you could use an air fryer instead of a microwave to cook it ?
I haven’t tried- Feel free to experiment and see!
I just found your website, and I thought that this recipe would be a good replacement for English muffins for my niece. She’s gluten sensitive, and is surrounded by amazing bakeries where she lives. I made two this morning for myself and my son, and they were SO GOOD! I had to be the grown up and share the last slice with my son. I can’t wait to pass this on to my niece! Thanks!
You are SO welcome, Karen- Thanks for the positive feedback!
The paleo recipes is great !
Thank you, Gladys!
holy crap this tastes amazing. I just ate it and i am so full right now. No regrets.
Legend!!!!
Can I skip chia? My LEAP diet is limiting right now so no chia yet. Maybe increase applesauce?
You can use a flax egg or a whole egg instead.
So delicious!! I’m obsessed. Also tweaked the recipe by subbing nutritional yeast for chia seeds, doing half-oats half-grits, and adding a splash of maple syrup….perfect Cornbread Muffins!
YUM!!!!
I noticed mine were very seedy and not dough like consistent like yours look in the photos. Any tips?
Does it have to do with the blender?
Would a food processor be better?
Maybe it did not blend the grain into a thin enough consisitency?
Definitely sounds like you didn’t blend it enough- Definitely ensure it is done right 🙂
If making a larger batch (6 of us in this family), would you just multiply ingredients by 6 or would you suggest making each individually and baking all at once?
For the best texture and flavor, I would recommend either doing it individually, or in batches of 4, so the baking powder doesn’t need to be altered!
I love this english muffin recipe! I use 1 Tbsp each of flax, chia, g.f. oats, and 2 Tbsp of Almond flour. I sub plain greek yogurt for the applesauce and use 1Tbsp almond milk. I always bake it for 15 min at 350. It comes out perfect. I let it cool for 20 min then slice and toast it. Yummy!. Thanx for saving the day on breakfast!
You are so welcome, Sheri- Thanks for the feedback 🙂
Oh my goodness! This is some serious gluten free goodness! My gluten eating husband says it takes like a REAL English muffin. We’re not vegan, so I subbed chia for an egg and used skim milk. THANKS!!!
😀 YAY! So glad to hear that, Tammy!
Can it be made without chia? I’m allergic.
Hi Jennifer! If you can eat eggs, swap it with that or a suitable replacement 🙂
The first time I made this I totally messed it up and put all the wet ingredients unto the blender with the dry. It was okay but not great. Second time I actually followed the directions and it came out way better! Topped it with poached eggs and avocado! Amazing!
So glad to hear it, Monica! 🙂
Nutritional info ?
You can use myfitnesspal to calculate it based on your own ingredients 🙂
This looks amazing. Can we substitute the oats with buckwheat floor? We are sensitive to oats.
Absolutely- Ensure it is ground though 🙂
This sounds like a delicious muffin, but I can’t have any kind of seeds, are the seeds a necessity??
They are, Susan- It helps form the muffins. If you can handle eggs, you can swap it out for a whole egg 🙂
I substituted 1 Tbsp. plain greek yogurt and 1 Tbsp. organic honey for the two Tbsp. unsweetened applesauce. I baked for the required time and temp. It came out perfect! This is now my go-to breakfast bread. Thanks for the recipe!
You are so welcome, Sheri! 🙂
I am out of chia seeds. Can I sub in egg white or whole egg?
Absolutely! I love it with a whole egg!
Love this!! You’ve inspired me to try a few different mug/muffin recipes! Thanks for your inspiration & I look forward to following you & learning more!
BTW I added a little vanilla (1/2 Tbsp. van. 1/2 Tbsp. coconut milk) Just used the Tbsp & added both in same spoon to equal 1Tbsp! Yum!!
Thanks so much, Claudette 🙂
Hi! I’m really excited to try this recipe but is there a substitute for applesauce?
Hi Jamie! Absolutely- You can use mashed pumpkin or banana 🙂
How much pumpkin and or banana would you use in place of the applesauce?
The same amount 🙂
This is definitely a SUPER impressive recipe! Does the applesauce have a distinct sweetness?
Yummmm! I have some medium grounded oatmeal at home. Can I use that in place of oats and just mix everything (no blending)?
Hi Rachel- Absolutely! It will be heartier and chewier, but still delicious! 🙂
BRILLIANT!! As always, Nat!! Would ground flax work in place of chia? I am all out!
Hi Kaila, ground flax would, but chia is preferred- If you use, flax, aim for half the equivalent (1 1/2 tsp flax + 1 1/2 T water) .
I love me some english muffins! I’ve been loving the pumpkin spice ones with maple PB on top. So good!
Dude!!! I totally thought of you with these- Your muffin + eggs with cheese. Is that creepy? Maybe.
Oh I’m very aware of your plan! But I’ve looked everywhere–nope still can’t find that savory side. Case in point: hefty jam usage. Also, how do you know I am not actually just a banana muffin that has learned how to type??
But you are! Your like Mcgonagall turning into a cat, but banana.
Oh man, then I must be an old man because I love me some English muffins! I mean all of those nooks and crannies! (Haha. Grannies and crannies! I’m going to start saying my English muffins have nooks and grannies in them. Robbie is going to be confused as heck.) Anyways, I’ve been nom nom’ing some pumpkin spice English muffins like crazy lately. So good!!
Hahahaha crannies and grannies- The new pairing! Oh Thomas had the best flavor range!!!
Can I multiply this to make multiple muffins?
Can I bake vs microwave?
Yes absolutely!