Low Calorie English Muffin
This post may contain affiliate links. See my disclosure policy.
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.
Table of Contents
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.
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.
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.
Frequently asked questions
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.
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
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
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.
I think the measurements in the ingredients list got messed up somehow. This is not what it used to be. I hadn’t made this in a while, and when I came back to make them again, it didn’t seem like the right amount of dough, and it fried to a hockey puck when I did 2 minutes in the microwave. My MIL had a screenshot of the recipe she had saved, and the measurements are very different than what is here. The video seems to be based on the old measurements, which work a lot better.
Hi JR! I did update the recipe to include metric measurements, and we re-tested some of the dry ingredient to make sure it still resulted in a tender and soft English muffin.
We love these muffins. Since it is quick , we have made them frequently.
That is what I like to hear!
Can I used flax in place of chia?
Hi Paula- that should be okay. You might need to add a dash more applesauce to compensate.
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!
Can you use ground Chia seeds instead of whole and if so how much
Yes you can, Francesca. I’d cut it back by 1/4 of a teaspoon.
These were so good!!
I had been searching for years for a really good microwave bread. None of them tasted good to me, I think partially because of the nasty egg taste. So FINALLY I came upon this one and WOW! Just WOW!
This bread has the right amount of sweetness (I don’t like sweet things and so I never eat desserts.). I thought at first maybe I should cut down on the applesauce, but to my surprise this bread was just right. Thank you, BIG MAN’S WORLD for this delicious and convenient bread!
Thanks so much, Peter. I’m so glad you enjoyed this recipe. I tested it endlessly to make sure it had the right balance of mild with subtle sweetness.
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!
Quick questions. How does the recipe work if I want to make multiple. Can I double, triple, or even quadruple recipe? Thanks
Yes, absolutely! My recipe card now lets you toggle the ingredient measurements for 2 x or 3 x the recipe 🙂
Living in Honduras with a Vegan Gluten free husband. I am going to need to do the oven option. do these freeze well? Can I make them larger (multiple recipes) like in a 9X13 pan and then cut them into sandwich size?
Hi Dusty! Yes, absolutely. A few years ago I used to meal prep 5 a week and kept them in the fridge. You could do that- I’d bake it in the oven though. (I have oven instructions in the FAQ’s )
Wow! These are amazing! These are definitely going to be my go to! Thanks so much for the recipe. ❤️
You are so welcome, Karen. Thanks for the lovely review and rating!
Great, easy recipe!
Thank you, Sherry. I’m so glad to hear you enjoyed the recipe!
Can you use GF quick oats….have a hard time finding any other GF oat options!
Sure thing 🙂