3 Minute Pumpkin English Muffins (Paleo, Vegan, Gluten Free)
Just three minutes and four ingredients are needed to make this amazing, dense and filling English muffin which tastes even better than the real deal! Naturally gluten-free, paleo and grain-free, there is a tested vegan version. Don’t use a microwave? There is an oven option too!
“I went to the baking section to buy canned pumpkin but there was none left. You bought them all out!”
Guilty.
Oh, the joys of calling your local supermarket with another blogger who shares recipes. The other day, Alexis and I grabbed some lunch at this amazing ‘fast food’ style place which could best be described as ‘Mediterranean Chipotle.’ It literally screamed Alexis + Healthy Food blogger + hummus in one. You pretty much pick your base (rice, salad or both), your protein (chicken, brisket, tofu or nothing), your dip (hummus or baba ghanoush) and then all these other bits and bobs (roasted cauliflower, spicy carrots, pickles and more pickles).
Alexis and I each got a bowl of lettuce and brought our own mustard to dip into it because we are sahhhh healthy.
Anyway, after our epic lunch we went to Krogers where I got insulted for those ten cans of pumpkin I bought the day before. It’s not my fault I kind of got addicted to this healthy pumpkin cookie dough and ate it for every meal. (Side note- You NEED to make it. Epic doesn’t even come close to describing it).
Anyway, I’m not sure how Alexis managed to conjure up a recipe today as part of our monthly round up with a different ingredient- This month, it’s lettuce!
Just kidding, it’s some beta carotene love.
I’ll be sharing an amazing, delicious and easy pumpkin English muffin recipe but before we get into that, let’s see what the crew are offering-
Lindsay shares this epic Pumpkin yogurt dip which is screaming for a spoon!
Alexis has me ballin’ with these Pumpkin Pie No-Bake Bites!
Sarah has my breakfast sweet tooth dancing with this delicious Pumpkin Breakfast Cookies!
Julia ignored Marie Antoinette and did not eat (or make) cake- She made this Paleo Pumpkin pie!
Kylie has my name written on her Pumpkin Oatmeal Pancakes!
Let’s talk microwave English muffins. Hands down, one of my most popular recipes EVER has been this 3-minute microwave English muffin. It’s been a quick and easy solution to an English muffin or something bread like. It’s been especially well appreciated by the Paleo and Grain-free community, along with those who follow a vegan lifestyle, thanks to the vegan option. With pumpkin season in full tow, I obviously had to give this recipe a seasonal twist and friends- I may have a new favorite!
This healthy 3-minute pumpkin English muffin is your answer to having a bread-like food in no time at all and using only four ingredients. It’s paleo, gluten-free and comes with a tested vegan version using a flax egg. The beauty of these muffins are that they are also freezer friendly. I love prepping a batch of 4 or 8 of these and then slicing them in half and freezing. Please note- Depending on your microwave you use, you may need to cook it slightly longer- You want the centre to be quite dense.
Cooking Hack! While these are amazing sliced in half and toasted, I love using a toaster oven to warm them up- They crisp beautifully and have the most AMAZING texture.
Make this healthy three minute, four ingredient pumpkin English muffin and never be worried of a bread craving hit you unexpectedly- You are SORTED.
Otherwise, you have lettuce leaves and mustard calling.
- 2 T coconut flour, sifted
- 1/4 tsp baking powder
- pinch sea salt
- pinch cinnamon
- 2 T canned pumpkin
- 1 large egg (can sub for 1 egg white or 1 flax egg for vegan version)
- 1/3 cup dairy free milk of choice
- In a mixing bowl, combine all the dry ingredients and mix well.
- In a separate bowl, combine the pumpkin, egg and milk and whisk well. Pour wet mixture into the dry mixture and ensure both are fully incorporated.
- Spray a cereal bowl with cooking spray and pour the batter into it. Microwave for at least 3 minutes, or until the centre comes out completely clean.
- Remove and let stand for 1 minute before slicing in half, toasting and topping.
- Bake at 350 degrees for 15 minutes, or until the centre comes out clean with a fork/toothpick.
- Please note the variation in microwave times- I tried using 2 different ones and mine only needed 3 minutes, but another needed close to 7 minutes.
- These are perfect to be bulk cooked and frozen and simply thawed before consumption- It's best to slice in half before freezing.
What is your ideal muffin/bread vehicle?
Has the seasonal produce started dwindling where you are?
Facebook - /thebigmansworld
Pinterest - /thebigmansworld
Instagram - @thebigmansworld
Twitter - @thebigmansworld
Bloglovin - thebigmansworld
Email - [email protected]
Snapchat - thebigmansworld
ooooh I love this! I always bring my own mustard. It’s sooooo much healthier. You gave me the biggest craving ever. I hope there is some lettuce left in the fridge….. but who am I kidding?
Haha, love it!
Love this. I made one of your English muffins last year and keep meaning to do it again! I need more pumpkin though, TJ hasn’t had any which is weird.
OH yes!!!!! with the chia egg! Thanks Meredith!
Must have missed something!? Is there a “Chia eggs”? Sorry, I’m really new at all these ingredients… 😉
Hi Barbi! Absolutely, you’ll be able to replace it for the flax egg 🙂
Wouldn’t want to risk dipping your lettuce in hi fat mustard by accident 😉
These look awesome, I miss things like English muffins and this looks fun to try!
These are soo good! 🙂
Of course the recipe ingredient this month would be pumpkin. I’m hoping next time they focus on apples. Maybe, just maybe….
These are a genius idea. I’m sure they’ll be a giant hit.
Haha thanks Meg!
why have i not made these???
You need to, it’s so good!
Dear Arman, these look wonderful and what an interesting idea to serve with a pumpkin yogurt sauce! I thought at first they were biscuits and gravy, and in a way it is..a tried and true healthier Arman version. Would love one this morning! Have a wonderful day my friend, Catherine
Thanks so much, Catherine 🙂
english muffins are my favorite way to eat bread, even the name is awesome! I love making your regular english muffin so now i have to try this version too, because pumpkin 🙂
Thanks so much, glad you like my old recipe 🙂
Such a unique pumpkin recipe- love that it’s microwaveable too. Excuse me while I go check out that pumpkin cookie dough recipe….
YESSS. It’s sooooo good!
I love English muffins! These sound amaziing1
Thanks so much 🙂
With all your pumpkin recipes, i think I’ll be turning orange soon. and i’m okay with that. 😉 YUM
Hahahahaha even in my naturally tanned state, the beta carotene is coming through!!!!
I hope that mustard was low-cal and your lettuce organic, otherwise EW. I probably would’ve dipped mine in all-natural spring water just to be safe. No use risking unnecessary calories.
I’m feeling pretty sarcastic this morning, so excuse the sass 😉
My favorite bread is usually whatever’s in front of me. I do love a good English muffin though. I’ve never tried one in the microwave, so these look so good and I love the pumpkin muffin idea!
Shoosh, you just wait for the bottled water recipe- you’ll never eat cheese again.
You know what’s funny? We’ve been chowing down on pumpkin english muffins all last weekend, and it made me realize that it’s been way too long since I’ve made English muffins. I clearly need to step up my game…although I will never be able to step it up to your level with 3-minute ease. Insanity I say! Awesome insanity!
Cheers, mate! I’ll pidgeon mail some of these beauties to you!
Yay for pumpkin and fall!! These recipes all look amazing!!! 🙂
Thanks! 😀
Sometimes you remind me why I always need you in my life. Was about to bake a giant batch of english muffins this weekend and then thought WHY WOULDNT THEY BE PUMPKIN.. and faster.. thanks to you! I weirdly end up eating toasted english mufffs with nut butter for dessert (second breakfast) all the time. And I plan on having a can of pumpkin open for the next 12 months, so any and every of these recipes will be clutch.
Did you go to chickpea or whatever the mediterranean chipotle thing is!? or Roti.. or something like that because 1) it was probably better than the Pita Grill HAHAHA and 2) mediterranean really rivals mexican for me =l
omg I have envy of whatever lunch you posted recently…truth .
I wish you lived closer so you could teach me your few-ingredient//microwave//3-minute//no bake ways! I’m all about this healthy English muffin idea, and that spread on top probably makes the whole thing taste like heeeeeaven! Bring on the beta carotene!
Cheers, Julia! I might come to LA/San Fran in November- I’ll bring a microwave too!
Why put drippy nut butter on top when you can put lettuce. And Brassica eggplant. Go buy some pumpkin.
LOL. I bought out the pumpkin 😉
These look awesome! Can easily whip up for breakfast on the weekends. I want to spread homemade apple butter all over these!
Right? thanks Dani!
I want to try ALL of these pumpkin recipes! The English Muffin idea is so darn smart, too. Trying it soon!
Thanks so much, Blair 🙂
I love this! I have been making variations of your original all year!
Naw, thanks Shannon!
This might have to be my dinner tonight. Husband is gone, which means I get to eat all my “weird” stuff whenever I want! 😉
Hahaha it’s not that weird, is it lol!
As much as I love cookies for breakfast, I could easily live off of a big warm english muffin smothered in almond butter for the rest of my life. That coupled with the fact that these take 3 minutes and are actually healthy makes this recipe a dream come true. Thank you for your impressive wizadry, Gandolph! <I know Lord of the Rings…does that count? 😉
Oh no!!! I fell asleep in Lord of the Rings. I’ll have to a make a 3 minute summary of Harry Potter :p
Nobody wants to eat pumpkin for all their meals … said no one ever. Hi, beta carotene tan – I’ve been working on mine for weeks already.
If that’s possible this version looks even better than the original English muffin. How does the vegan version vary in height/texture to the one using eggs? Because that cut open in the pictures looks amazing and I guess it’s the egg version?
The vegan version is slightly more flat 🙂
You had me at pumpkin. I haven’t had English muffins in forever and these look amazing! Could you also bake them? Oh and I’ve been insulted for buying too many sweet potatoes, too much peanut butter, too much almond butter and TOO MUCH KALE. I am seriously the queen of hogging all of something in the kitchen!
Hahahha nice!
Mmm I have a weakness for English muffins! And YES to toasting them up. Perfect texture.
Right? Thanks Jess!
in France we have no canned pumpkin . Could you tell me what cooked pumpkin amount I should use to achieve this recipe that makes me really want ? I’ll cook myself pumpkin. thank you in advance!
Hi Celene You can replace it with applesauce if you like- Unless, you bake the pumpkin then mash it and use it the same measurements 🙂
Ok these are just so simple and that flavor sounds amazing. Loving this ingredient list. I just made something similar with cranberries baked in that I hope to publish soon… but these photos are stunning. I’m going to have to take some lessons from you Arman. These look fantastic
Right? I have a few more twists on it to share, they are so good! Haha, not at all- I am obsessed with your photos and I’m dying over the cauliflower pizza crusts!
This looks delicious – but it clearly has more than 4 ingredients. I’m confused. =)
Hi Melissa- I don’t count spices or baking powder as ingredients so pretty much 4 main ingredients 🙂
hey, this may sound stupid if i’ve missed something..but isnt there just as much pumpkin in the ‘original’ one?? or have i read something wrong?? xx (ps im still making them anyway hahaa)
Hi Emma! the recipe differs from the first one because it uses different flours and spices 🙂
I was so excited to try your tested version that’s egg free, I followed your recipe exactly an after 5 minutes of nuking in my high powered microwave, I have a gooey flop. 🙁
Did you actually try this with your egg free version?
Hi Tina- It’s actually been most popular with the vegan community- Did you use enough coconut flour?
Yes, followed it exactly. I was super excited about this one, even the edges that looked completely cooked mushed back in when i tried to remove it such a bummer
Hi, Im not native english speaker, so….what is mean that T in recipe? Like 2 Tablespoons, cups..or what? Than you very much..:)
Hi Maja! T is tablespoon so 15 mls 🙂
I love this idea but mine was a total flop! Followed the instructions exactly using a flax egg and ended up with a dry crumbly mess! Any tips?
Hi Shells! Depending on the brand of coconut flour you use, it can have a strange effect- It’s been most popular with the vegan community who’ve had great success using the flax egg.
I can’t get the recipe to be any texture other than “uncooked French toast” – soggy! Please help!
Hi Marisa- That is so odd- Have you sliced it in half and toasted it?
Hi, can the pumpkin be sub by applesauce?
Hi Francisco! It sure can 🙂
Cool, thanks. One more question. If i want to make it a litlle higher carb, can i use oat flour or other type off flour instead of coconut flour?
We made these this morning – they were great! Question – if I make in bulk, what alterations do I make to the recipe? 8 eggs for 8 muffins seems a bit much….. Thanks!
Hi Gloria! I’m so glad to hear that! To be honest, I haven’t tried it with that many so let me know how it turns out! 🙂
can i replace the pumpkin by something else with the same consistence
Hi there! Sure thing- You could use applesauce or mashed banana 🙂
In Belgium we can’t really get canned pumkin. Is this somehow possible with fresh pumkin as well?
Hi Robin! You sure can- Simply steam a mild tasting pumpkin (butternut or jap are great!), allow it to cool and mash well.
I gotta say, I’ve only recently discovered your blog but I’ve been HUNG. UP. on your english muffin and low-carb pancake recipes, even though I’d never worked with coconut flour before. Anyways, had these pumpkin bad boys for breakfast two days in a row–they are delicious! Thank you for creating and sharing such wonderful, healthy, and easy recipes! 🙂
😀 Fantastic! That means so much, Monica- Enjoy!
yum, an oldie but goodie! I love subbing out the cinnamon and using garlic powder to make a savory english muffin. Then I toast it and use it as a hamburger bun. Let me tell you, to be able to eat your hamburger on something resembling an actual bun and doesn’t taste like cardboard, makes you feel like you died and went to heaven. Who knew a bun could be so satisfying?
😀 This makes me so happy to hear, Amanda! 🙂 What a great idea to use it as a hamburger bun 🙂
Made for brekky this morning. So quick. Had a funky bowl so was flatter but just toasted whole and was still sooooo soft and fluffy inside. Daughter had half with BBQ sauce and an egg. Said it would be better if not so coconutty so trying next time with almond meal. I loved my half with strawberry jam. Thanks again for making a recipe that even a baking pleb like me can get right.
Hey-
I have tried this twice and while I enjoyed the flavor it did not quite come out right. The first time I followed the directions exactly and microwaved for 3.5 minutes but it was still too soft more like a mug cake. The next time I decreased the milk and microwaved 5 minutes. It was a lot more cooked but still to soft in the middle-but the sides were starting to get hard and I didn’t want it overcooked. I’m not sure what the problem is? When you add the 1/3 cup milk what is the consistency of the batter supposed to be like? Mine was pretty liquidy the first time and not as much the 2nd time.
I really liked the flavor and it was a quick recipe I can use often-but I need to get it down right!
Hi Laura! The middle does seem to be the hardest part to become firm- I recommend you allow it to cook for the 5 minutes and once it is cooked, cut down the center and toast 🙂
have you ever tried using a different flour? like garbanzo flour?
Hi Lauren! Some readers have used oat flour, but had to increase the amount. You could try garbanzo if you like, I can’t vouch for it unfortunately!
if i used a whole 15 oz can, would I basically times ingredients by 8?
do you have a recipe for the whole can? would be easier for me timewise
thanks
I don’t, but let me know how it works out!
I know this is a couple of years old but I was wondering what “T” is? Is it a table spoon? Also I’m from New Zealand and I don’t think we get canned pumpkin here. Would I be able to use cooked and mashed fresh pumpkin?
Hi! It’s tablespoon so 15mls. Absolutely, whenever I’m back home in Australia, I steam a fresh pumpkin (kent works great!)
So I made this with the whole egg and 1/3 cup milk in the oven. The center was goopy and had to be heated for over 25 minutes. Should I use egg whites only? Less milk? Thank you for the help.