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; 1/2 tablespoon chia seeds; 1/4 teaspoon baking powder; 1/8 teaspoon salt; 1 tablespoon unsweetened applesauce; 1 tablespoon milk of choice

By Arman Liewupdated on Oct 03, 2025

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Reader Rating

Total Time 5

Servings 1 serving

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

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

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.

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 comes from blending the oats super fine, which mimics flour, while chia seeds create that chewy structure you’d expect in a traditional English muffin.

Table of Contents

Ingredients Needed
How to make a low calorie English muffin
Recipe tips and variations
Storage instructions
Frequently asked questions
Low Calorie English Muffins (Recipe Card)
More English muffin recipes

Why make my low calorie English muffins 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, which takes hours to make, this recipe requires less than 5 minutes (including preparation, 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.

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

Ingredients Needed

Find the printable recipe with measurements below.

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 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 a low calorie English muffin

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.

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.
Blend very well. The key to perfectly fluffy muffins is to blend everything to a fine powder.
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 raisins for a sweeter breakfast option. My niece actually prefers the cinnamon one toasted with cream cheese!

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 dough into 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!

How many calories per muffin?

When made as written, there are just 88 calories in each low-calorie English muffin.

✅ Nutrition reviewed

Since this English muffin recipe discusses and includes caloric information, the nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.