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Diabetes Bites Newsletter

Type 1 or 2 Diabetes? Enjoy These Healthy, Low Carb Recipes That Are Also Delicious! This Month: Low Carb English Muffins.

Jenny of Integrated Diabetes Services shares a recipe for the whole family!

I have to say I’d love to have come up with this recipe on my own. It is yummmmmy!! Great substitute for real English muffins without the BG fiasco after! I have made it savory with Trader Joe’s “Everything but the Bagel” seasoning as well as sweet by adding vanilla extract, cinnamon and pumpkin pie spice. I put an egg/spinach and goat cheese in the middle, Nut butter or even some coconut oil or cinnamon with stevia. It has been fantastic in all ways. My bolus strategy for a savory muffin without carb-y additions is to use a dual wave bolus – 30/70 over 2 hours.

I hope you enjoy as well.

Low Carb English Muffin Recipe (by beauty and the foodie)


  • 1 Egg beaten
  • 1 Tbsp. Milk of Choice: unsweetened Coconut Milk or Almond Milk or organic half and half.
  • 1 Tbsp. Coconut Flour
  • 1/2 Tbsp. Melted Butter or Coconut Oil
  • 1/8 Tsp Baking Soda mixed with 1/4 Tsp Apple Cider Vinegar
  • ** in separate pinch bowl mix these together, or you can use 1/2 tsp baking powder, this replaces baking soda & vinegar
  • 1/8 Tsp GF Vanilla Extract
  • ** Optional I omit if I’m making something savory like an egg sandwich.
  • 1/4 Tsp Honey or 6 drops liquid Stevia for low carb *optional for sweet option
  • 1 Pinch Sea Salt


  1. Melt the butter or oil in a round, glass or ceramic ramekin (I used a 3 1/2 inch, 6 ounce Pyrex dish).
  2. In a separate pinch bowl, mix baking soda and apple cider vinegar together (it will be very fizzy and bubbly) Set aside.
  3. Add all the rest of ingredients to the dish with butter/oil, and whisk or stir with a fork very briskly.
  4. Add the baking Soda- cider vinegar mixture to the ramekin, and stir in well.
  5. Stir, scraping sides, until clump free, may have to stab at some stubborn clumps.
  6. Cook in Microwave for 1 minute and 30 Seconds, or can Bake in the oven at 400 F for 12 to 15 minutes, until middle is firm.
  7. Take a knife between the bowl and muffin and slide around to loosen edges.
  8. Cool enough to handle, then remove from bowl, and cut in half sideways.
  9. Toast in a buttered or oiled frying pan, until lightly browned on each side (like a pancake) this is an important step, do not skip.
  10. Use a spatula to press the tops of muffins lightly down while pan toasting.

Recipe Notes: 

Best when toasted in buttered or oiled fry pan. A toaster oven might be okay, but not a regular toaster. These are great with butter and honey, almond butter or sunflower seed butter, and egg muffin sandwich, or even a mini pizza.

Nutrition facts:

Amount Per Serving

Calories 200 Calories from Fat 108

Total Fat 12g

Saturated Fat 9g

Total Carbohydrates 5g

Dietary Fiber 2.5g

Sugars 1g

Protein 8g

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