Low Calorie English Muffin

Name: Low Calorie English Muffins
Prep time: 3 min
Cook time: 2 min
Total time: 5 min
Ingredients: 2 tablespoons + 2 teaspoons rolled oats (20g); 1/2 tablespoon chia seeds (6g); 1/4 teaspoon baking powder (1g); 1/8 teaspoon salt (0.75g); 1 tablespoon unsweetened applesauce (15g); 1 tablespoon milk of choice (15ml)

By Arman Liewupdated on Feb 23, 2026

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Reader Rating

Total Time 5

Servings 1 serving

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My two-minute low calorie English muffins are a quick, homemade alternative to store-bought versions. Toast them and add your favorite toppings for an easy breakfast or sandwich base.

low calorie english muffins, toasted, with blackberry jam on top.

Table of Contents

Why I make this low calorie English muffin
Key Ingredients
How to make it
Arman’s recipe tips
Storage instructions
Frequently asked questions
Low Calorie English Muffins (Recipe Card)
More low calorie recipes

Why I make this low calorie English muffin

Craving fluffy and crisp English muffins but want something a little lighter? My low calorie English muffin recipe ticks the boxes. It’s tender on the outside but has soft, fluffy pockets in the middle.

When I tested this recipe side by side with store-bought muffins, I found the homemade version not only lighter in calories but better at holding up to toasting. The trick is blending the oats super fine, which mimics flour, while chia seeds create the chewy structure you’d expect in a traditional English muffin.

Here’s why I love it:

Simple ingredients. Made without butter, oil, or refined flour, this relies on blended oats, chia, and applesauce to create structure and moisture.
Quick and easy. Unlike yeast-based English muffins, this version cooks in the microwave in just a few minutes.
Versatile. Spread peanut butter on them, make a breakfast sandwich, or even make muffin pizzas. It functions much like a traditional English muffin.

What readers are saying

★★★★★ – “We love these muffins. Since it is quick, we have made them frequently.” – Rita

★★★★★ – “This was such a good low calorie bread fix!” – Addy

Key Ingredients

Find the printable recipe with measurements below.

Rolled oats. Also known as old-fashioned oats. Avoid using steel-cut oats, as their texture can result in tough, flat muffins.
Chia seeds. For a bit of texture, fiber, protein, binding, and omega-3 fatty acids. 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 they will be 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 it

Step 1- Blend the dry ingredients until a powdery texture remains.

oats, chia seeds, baking powder in a blender.

Step 2- Make the dough. Transfer the dry ingredients into a bowl, then slowly stir in the applesauce and milk to form a thick, smooth dough.

Step 3- Microwave. Grease a 4-inch ramekin, then carefully pour the dough into it. Microwave for 2 minutes.

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.

Arman’s recipe tips

Always grease the ramekins. The batter is naturally sticky due to the chia and oats, so proper greasing ensures clean release after cooking.
Blend very well. A powdery oat texture prevents gumminess and gives the muffins a lighter, more even crumb.
Let the muffins cool briefly. Resting the muffins for 1 to 2 minutes helps them firm up and release more easily from the ramekin.
Make them in bowls/ mugs. If you don’t have a ramekin, a flat bowl or a wide mug can be used in its place. Just avoid deep containers, which can cause uneven cooking.
For a classic finish, add cornmeal. Dusting the greased ramekin with a small amount of cornmeal creates that traditional English muffin texture.
Flavor your dough. Add garlic powder and dried herbs for a savory version, or cinnamon and raisins for a sweeter 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.

low calorie english muffins split in half untoasted.

Frequently asked questions

Can I bake this in the oven?

Yes. Portion the batter into greased, oven-safe ramekins and bake at 350°F (180°C) for 10 to 12 minutes, or until the tops are set and lightly golden. The oven method produces a slightly firmer exterior compared to the microwave version.

How many calories per muffin?

When made as written with unsweetened almond milk, each muffin contains approximately 115 calories. This may vary depending on the type of milk used. For comparison, traditional English muffins range from 120 to 150 calories per serving, depending on the brand and size.

✅ Nutrition disclaimer

Nutrition information on this page was calculated using weighed ingredients and analyzed by our in-house registered dietitian using standard food composition databases. Values are estimates and may vary depending on specific brands, ingredient substitutions, and portion sizes. We recommend measuring key ingredients (especially oats) by weight to improve accuracy.

Low Calorie English Muffins

5 from 14 votes

These easy two-minute low calorie English muffins make the best quick and easy breakfast fix! Toast them up and add your favorite toppings.

Servings: 1 serving

Prep: 3

Cook: 2

Total: 5

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Video

Ingredients

▢ 2 tablespoons + 2 teaspoons rolled oats 20g
▢ 1/2 tablespoon chia seeds 6g
▢ 1/4 teaspoon baking powder 1g
▢ 1/8 teaspoon salt 0.75g
▢ 1 tablespoon unsweetened applesauce 15g
▢ 1 tablespoon milk of choice 15ml

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.

Notes

Milk: I use unsweetened almond milk to keep the calories low. Any milk will work, but the calorie count will change.
Leftovers: Keep in the fridge for up to one week or in the freezer for 3 months.

Nutrition

Serving: 1servingCalories: 115kcalCarbohydrates: 17.5gProtein: 4.5gFat: 3.5gSodium: 129mgPotassium: 178mgFiber: 4.2gSugar: 2gVitamin A: 8IUVitamin C: 0.3mgCalcium: 136mgIron: 2mgNET CARBS: 13g

Course: Breakfast

Cuisine: American

Author: Arman Liew

Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

More low calorie recipes

I love baking up a batch of low calorie bread for sandwiches and toast.
Low calorie tortillas are great for wraps or quesadillas.
I make low calorie muffins for quick afternoon snacks.

Originally published November 2016. Updated February 2026 to improve measurement accuracy and provide revised nutrition estimates.

Arman Liew

I’m a three time cookbook author, culinary school graduate, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.