I’m lovin’ it– The Healthy Egg McMuffin made with Coconut Flour (Gluten-Free, Low Carb, Diabetic-Friendly)!

I really like breakfast food, and in my previous unhealthy life, didn’t always make time for a delicious and healthful breakfast. Me and Mickey D’s, we go way back. During my crazy mornings senior year of high school, a quick stop at McDonald’s took 5 minutes on a good day. You could chow down in your crappy space in the parking lot until the first bell rang, or just sneak the McMuffin in between your books if you had the cool teacher. They are unbelievably sturdy little buggers, and you ever notice how they don’t even mold… but I digress. Ah, fond memories… until the GERD set in before 2nd period.

Fast forward to now, where I still get a hankering for a fast food-style breakfast sandwich every once in awhile. With my gluten-free low carb english muffin recipe, you can enjoy the McMuffin and the period after consumption! The only hard part of this operation is the bun. Make up a batch and keep ’em in the fridge for food emergencies. I like organic or imported cheddar (no rBGH!), free-range organic eggs, and uncured pork sausage. I cheated this time and bought the round little patties from a box (they photograph better, nyah nyah!), but you could snag a tube of organic pork and make ’em yourself! Finances permitting, I ususally go that route and cook up a giant batch at once. They keep in the freezer and reheat just the pre-cooked kind for breakfast in a pinch.

Now don’t give me that look. Quit making excuses for running out the door with a donut clutched in your teeth. Instead of hitting the snooze button, get out of bed 10 minutes earlier to assemble this made over breakfast classic that will satisfy the convenience food junkie inside you.

Made-over Breakfast Sandwich

English Muffins
adapted from a recipe by Bruce Fife, N.D.

Makes five muffins


1/4 cup (half a stick) butter, melted
1/3 cup coconut flour (Bob’s Red Mill preferred)
4 eggs
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1/4 teaspoon aluminum-free baking powder
1/2-3/4 cup sharp cheddar cheese, finely grated


Preheat oven to 400 degrees Fahrenheit.

Beat together eggs, butter, salt, pepper, and garlic powder. Add coconut flour and baking powder, whisking into the batter until there are no lumps. Stir in the cheese. Spoon batter into 5 buttered ramekins. Bake for 15 minutes or until firm. Let cool completely before cutting into. For best results, make these the night before you plan on eating them. Store in the fridge.

~4g net carbs per muffin

Sandwich Assembly Instructions:

Slice muffin in half and toast until heated through. Top one half with slice of cheddar cheese. Reheat sausage per package directions and place on top of cheese. Cook egg in a buttered ramekin or other circular muffin-sized microwaveable dish, covered in plastic wrap, on 50% power for 1 minutes 15 seconds, or until yolk is firm (remember to poke a hole in the yolk before cooking!). Slide egg out carefully. Sprinkle on sea salt and pepper to taste. Place the egg on top of the sausage and top with other muffin half. Consume immediately, or wrap in a napkin and get going!

~5g net carbs

Don’t have the time or the will to press buttons and get multiple items out of the fridge? Make a sweet variation of the muffins for spreads that don’t play well with garlic!

Sweet Variation of Breakfast Muffins:

1/4 cup (half a stick) butter, melted
1/3 cup coconut flour
4 eggs
1 teaspoon pure vanilla extract
1/8 teaspoon sea salt
1/4 teaspoon aluminum-free baking powder
1/2-3/4 cup mozzarella cheese, finely grated

Throw some peanut butter on your sweet buns, or better yet, bust out PB’s healthier twin sister– almond butter! AB is packed full of monounsaturated fats and flavor, with a distinct natural sweetness. For these reasons, no jar of almond butter lasts long enough to actually put it on something in my house.

93 Comments on I’m lovin’ it– The Healthy Egg McMuffin made with Coconut Flour (Gluten-Free, Low Carb, Diabetic-Friendly)!

  1. Willie
    May 21, 2008 at 5:37 am (15 years ago)

    GREAT job on your shiny new blog! I subscribed, so you gotta keep it up, now! 😉I used to cook a lot several eons ago when I thought that whole wheat was God’s Greatest Gift. Got lazy. Ate whatever was at hand. Got fat and sick. Discovered Taubes, and then the Eades. Now I’m learning to eat/cook all over again. I love the look of those muffins. Gotta get me some coconut flour.You’re taking the MCAT? Good luck. I’m guessing this blog won’t last all that long when you’re immersed in pre-med/med school, but I’ll look forward to enjoying it as long as you have time to write it. I know this is a lot of work. Thanks!

  2. Lauren
    May 21, 2008 at 8:11 pm (15 years ago)

    Hi willie, thanks for stopping by! I won’t be taking the MCAT for awhile so no worries. Will still be spending too much time in the kitchen for awhile. Try the muffins and let me know how you like them. They are so easy and tasty!Taubes and the Eades are the greatest people I’ve never met. Good to see some love for them and the low carb WOE. Congrats on finding success on your health journey. 🙂

  3. Anonymous
    May 26, 2008 at 12:49 am (15 years ago)

    Wow, what a wonderful recipe and what wonderful photographs. Thank you!I too am gluten free along with low carb. So many gluten free cookbooks are so loaded with bad carbs it’s sickening. Thank you so much for this recipe.

  4. Anonymous
    May 28, 2008 at 4:17 am (15 years ago)

    I made your muffin recipe and made sausage and egg sandwiches with them. So good! It’s very rare to find a recipe that is both low-carb and gluten-free, so I feel like I hit the jackpot! Next time I make the muffins they are going to have chopped jalapenos in them, I think. They made me think of my Mom’s delicious jalapeno cornbread recipe. Nutmeg

  5. Anonymous
    June 7, 2008 at 6:55 pm (14 years ago)

    Making the muffins tomorrow in muffin-top pan, will let you know how they turn out! Question: the recipe says “makes 5 muffins” but the directions say “4 buttered ramekins”–which is accurate? 🙂I may try to get SIX muffins out of the recipe in the muffin-top pan–I’ll know when I make them.Love your blog!!

  6. Lauren
    June 7, 2008 at 7:16 pm (14 years ago)

    Thanks so much! I corrected the recipe to say 5 ramekins, even though I only used four because that’s how many I have. The muffins were quite large, so the yield could easily be five or six. They are so rich! Hope you like them. 🙂

  7. Debbie
    June 8, 2008 at 11:13 pm (14 years ago)

    me again! I made the muffins in a muffin-top pan. Here are my comments: 1) taste is great; like someone else posted, think I’ll add some chopped jalapenos next time. 2) definitely would make the recipe into 5 muffins; the size of mine yielding 6 is a little small/flat. 3) texture is great, definitely bread-like especially when toasted.Thanks so much for posting this!

  8. Mandy
    September 28, 2008 at 2:26 am (14 years ago)

    I gotta try this for the hubby. He likes a “mcmuffin” in the AM and I support him eating some protein and fat instead of cereal, but always hated the bagel or english muffin he put it on.

  9. Anonymous
    December 20, 2008 at 11:20 pm (14 years ago)

    Lauren, I made these today, and they are AWESOME. I made a half recipe, which gave me two big muffins. The husband and I had so much fun eating “fast food” for breakfast!THANK YOU!!!!!

  10. Amanda
    March 13, 2009 at 9:10 am (14 years ago)

    I've just tried these, and I think they're going to revolutionise my eating! They genuinely tasted like bread, and will be wonderful to keep on hand in the freezer for a quick luncheon or English muffin fix. I can't thank you enough. I've tried so many egg & cheese bread substitutes, and this surpasses them all.

  11. Lauren
    March 13, 2009 at 12:36 pm (14 years ago)

    Anon – Sorry for the late reply. So glad you and your husband enjoyed the healthy fast food!Amanda – I’m happy you’re enjoying this recipe! Thank you so much for the feedback.

  12. Summer
    May 15, 2009 at 11:55 am (14 years ago)

    This recipe sounds so awesome! But I can’t try it yet since I am still on the induction phase of Atkins. Is there a modification to this that is induction friendly? =) Thanks!

  13. Anonymous
    June 18, 2009 at 7:39 pm (13 years ago)

    Is there something that you can substitute the cheese with?

  14. Melinda
    August 1, 2009 at 2:54 am (13 years ago)

    Before I had weight loss surgery, Egg Mcmuffins were my favorite. I could go through McD's and get two topped off with a carton of milk. I can not even eat ONE now. My tummy is too small… but still love the taste. I order it with no mcmuffin so I can get all protein… I will definitely be making THIS recipe, and the jalapenos sounds great in them too… Thank you so much, look forward to learning a lot from you.

  15. DebbieT
    September 24, 2009 at 6:23 pm (13 years ago)

    Made the sweet version of these and they taste great! Mine were quite flat/thin because I made them in a muffin top pan. They reminded me of corn “toaster muffins.” What would you suggest to get them a bit fluffier–double the baking powder? THANKS!

  16. danyelle6974
    April 17, 2010 at 11:27 pm (13 years ago)

    Hi Lauren, Been following your blog for a while and I've already tried a few of your recipes (chocolately sweet things are my preference LOL). But I wondered if you have tried Cleo's oopsies:

    I find that I can get them even puffier looking than Cleo's photograph. I use her recipe plus 12g of ground almonds in the yolk mix. The trick is the reall really go for it on the egg whites – a stiff as possible. I put in about 1tsp of cream of tartar to try and help. I they stay intact they will cook as large as they appear when raw if you see what I mean… All I do is plop the on a baking tray and bake for 30mins and they come out as good as Cleo describes. Anyway they make great burger buns and fabulous for bacon and egg sandwiches. To me they even beat a muffin for that.

  17. Star
    May 30, 2010 at 2:27 pm (13 years ago)

    Thank you! I made these these this morning saved me from my daughters whole grain waffle! I went ahead and ate one straight out of the oven because dd was almost finished with her breakfast. Very yummy! I made 1/2 recipe so I have one to chill and toast later. Also discovered WHY you prick the egg yolk. Egg bomb! Your recipes and blog are wonderful! You need to publish at least e-publish a cook book!

  18. Karina
    August 15, 2010 at 3:12 pm (12 years ago)

    I must say first that you are amazing. Almost everything I have tried on this site has been fabulous. The chocolate cake is to DIE for. My question, however, concerns the coconut flour used in making these “English muffins”. On my first attempt, the muffins came out with a coconut flavor. I did not use Bob's Red Mill, but another brand. Do you find that the muffins taste like coconut at all when you use Bob's Red Mill?
    Thank you for your wonderful blog!

  19. Brandon
    October 4, 2010 at 3:55 pm (12 years ago)

    I had a healthy Egg McMuffin today thanks to you! I cut the fat and cheese by half, and made four fluffy biscuits. It turned out great! I will be sharing this with my readers.

    Thanks Lauren!

  20. Ann Katherine
    November 16, 2010 at 10:47 pm (12 years ago)

    This looks very good. Can't wait to try it! I will have to order the ramekins. Thanks for all the great recipe ideas!

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    February 19, 2011 at 4:14 am (12 years ago)

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  22. Anonymous
    February 21, 2011 at 3:15 pm (12 years ago)

    Hi Lauren 🙂

    I made your english muffins this morning, and the batter was very, very thick. I had to kind of press it into the ramekins, and they didn't get as tall as the ones in your picture. How thick is your batter when you make it? Pourable, or??? Am wondering if my eggs were on the small side, or if it was my coconut flour. (I don't have Bob's – something else). Any thoughts? Either way, they smell wonderful!

  23. Lauren
    February 21, 2011 at 3:22 pm (12 years ago)

    Hello Anon! Did you use Bob's Red Mill coconut flour?

    The batter was pourable for me. It may have been that your eggs were on the small side, like you said. 🙂 Did they come out dry?

  24. Anonymous
    February 21, 2011 at 3:59 pm (12 years ago)

    Hi Lauren!

    Thanks for the quick reply. I didn't use Bob's Red Mill – I have something else right now that I need to use up. Next time I make them I'll use XL eggs. I think that was the problem – the eggs were too small. I had a McMuffin just now and it tasted great! I'll be making these again for sure. Now I know what the batter consistency should be, I'll be able to fix it. Thanks! 🙂

  25. Anonymous
    March 3, 2011 at 2:04 pm (12 years ago)

    Hi again!

    I just wanted to let you know that I made these again and ended up adding 2 more eggs and 1/3 c. coconut milk to the recipe so that it would be a more pourable batter.

    They turned out great! The coconut milk is a nice addition.

    I guess the coconut flour I have is much drier than the Bob's Red Mill that you have! But I thought I'd post my results here in case anyone was having the same issues as I was.

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  28. Misty
    June 2, 2011 at 3:17 pm (11 years ago)

    Lauren you amaze me with your creations! I pull up your recipes for clients to help encourage them for their new found lifestyles. I do believe that your creations are THE determining factor for change.

    Keep up the great work!


  29. Jackie G
    July 4, 2011 at 7:18 pm (11 years ago)

    Thank you so much for posting your recipes! I just discovered you yesterday and this morning we had our own FauxMcMuffins for breakfast. My husband is over the moon at having an easy to assemble breakfast that doesn't involve flax meal. Your brownie recipe is in the oven now.

  30. Anonymous
    November 20, 2011 at 5:50 pm (11 years ago)

    What size ramekins? 4 oz or 6 oz?
    Thanks… I can't wait to try these (and your chocolate cake) for a diabetic friend I am trying to help.

  31. Lauren
    December 9, 2011 at 10:23 pm (11 years ago)

    The ramekins I use are 6 ounces I believe. Hope that helps!

  32. Anonymous
    April 12, 2012 at 7:31 am (11 years ago)

    could i use coconut oil instead of butter?

  33. Anonymous
    April 14, 2012 at 2:33 pm (11 years ago)

    Wow! what a great recipe! another one that will be in the front of my personal breakfast fav's I hope.. kudo's for ur creativity and hard work Lauren!
    ur biggest fan overseas,
    Annemiek (netherlands)

  34. Lauren
    April 30, 2012 at 11:36 pm (11 years ago)

    Anon – You could try cocount oil as long as you don't mind your bread tasting a bit coconutty.

    Annemiek – Thank you for your sweet comment! Let me know how these turn out for you.

  35. emily
    May 25, 2012 at 6:17 am (11 years ago)

    Wow these look so great! I am dairy intolerant, any substitution ideas for leaving out the cheese?

  36. Lauren
    June 16, 2012 at 10:34 pm (10 years ago)

    Emily – I haven't tried them without the cheese. If you do come up with a variation without dairy, let me know! 🙂

  37. Kitty
    July 8, 2012 at 12:39 pm (10 years ago)

    DANG!! I was all excited til I saw the cheese. Had to finally go dairy free this year, although I knew it for years I finally gave in and quit. I can handle a smidge of swiss now and then but not 3/4 of a cup. LOL

  38. CorrineH
    August 29, 2012 at 5:41 pm (10 years ago)

    Thanks for this recipe! I used to make a sandwich just like this before I went lowcarb and I’ve been dying to eat one for the past couple weeks now. I made mini pizzas with this recipe too and they were very tasty! I’m wondering if you could use half coconut flour and half almond flour though? I’m sensitive to the coconut flavor and I can just taste it in this recipe. Thanks! I’m off to check out your other recipes 🙂

    • Lauren B.
      January 3, 2013 at 5:51 pm (10 years ago)

      Glad the muffins turned out well for you, Corrine! Please let me know if you end up experimenting with the almond flour and coconut flour. 🙂

  39. Princess D
    September 4, 2012 at 4:31 am (10 years ago)

    Your blog is great! I tried making the pancakes and love them- makes doing low carb do much easier! I can’t find coconut flour in my city so I replaced with almond flour. The pancakes were ok but the muffin batter was super watery. I ended up adding more almond meal but they didn’t rise much. What could have been incorrect? Any suggestions?? Thanks!!

    • Lauren B.
      January 3, 2013 at 5:46 pm (10 years ago)

      Princess D, the coconut flour absorbs much of the water and is essential to this recipe. Almond flour does not working the same way. The coconut flour is worth tracking down. 🙂

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  49. Emma Langdon
    April 7, 2014 at 6:48 pm (9 years ago)

    Just made these – took longer than 15 min. I live at 600 ft above sea level and used bob’s red mill coconut flour.

    What weight measurement for the flour would you reccomend? Since there’s no photos of the batter it’s hard to judge if I had too little or too much flour. It was very thick.

    I poured it into a bowl and stirred out some lumps, then scooped with the 1/3 cup measuring cup and leveled it off.

  50. Emma Langdon
    April 8, 2014 at 12:30 am (9 years ago)

    Baww – I had to leave for work and the tops were still bubbly, so I turned off the oven and left them in.

    They got overcooked but have a good flavor still. Not nice and moist like your photos, in fact they got brown on the outside. They ended up brown and crusty on the outside with a biscuit-like consistency on the inside.

    I had a hard time blending the ingredients so there weren’t any lumps, too – adding the butter to the cold eggs caused it to seize up a bit. I think I might use an electric hand mixer next time ( but my bowl was precariously small.. so I used a fork, what is your method?)

    I also didn’t have enough batter to fill 5 ramekins, mine are about 1″ deep by 3.5 in wide, I filled 4 about 1/2 way each.

    Again, wondering about accuracy of coconut flour measurements. I think I could have used more cheese, too – I find grated cheese a really subjective thing to measure… do you pack it? keep it loose? So I used less since I’m trying to limit my protein anyway.

  51. Stacy W.
    May 7, 2014 at 8:14 pm (9 years ago)

    This recipe is good, but in need of some tweaking, I think. As with some other posters, my batter was very thick, I did not have enough batter to fill 5 ramekins, and muffins did not rise very much. In the photos above, did you use 2 muffins to create a sandwich, or is that really 1 muffin cut in half? If it’s indeed 1 muffin cut in half, I cannot for the life of me figure out how your muffins rose so high. Some step-by-step photos, or more detailed instructions (e.g., what size eggs did you use?) would be helpful.

  52. Dick
    November 11, 2014 at 11:17 pm (8 years ago)

    I made your English muffins after a terrible flop with another low carb muffin recipe, made with nut flour. Yours look much better, and the taste is good (much better!), but I have cut them and they look wet (un done). I did cook them 20 minutes at 400 degrees until they were browning on top.

    I made just 1/2 recipe, so two muffins, and they fell to about 1/2 size when cooling. The batter was runny when I poured them into the containers. Also, I used shredded coconut that I ground into flour in a coffee grinder.

    Any suggestions, other than, “Get some Bob’s Mill coconut flour”??


    • Shawna
      June 17, 2015 at 4:12 am (7 years ago)

      You may know the answers by now, but I thought I’d reply in case anyone else is having problems. Using coconut FLOUR (not meal) will thicken the batter considerably. I use Coconut Secret. You probably ended up with a wetter meal from the blender “coconut flour”, coconut flour is very dry and absorbs tons of moisture. Also next time try making a full batch and put what you don’t need in the freezer. It is always best to not cut down a recipe on the first try. Also I had to cook mine longer as well, about 5 mins. This is a wonderful recipe, I hope you try it again and have great results!

  53. Monica
    September 26, 2015 at 5:22 pm (7 years ago)

    total faliure!!! Batter extremely thick!!! Needs moré liquids.

    • Lauren B.
      December 22, 2015 at 5:03 pm (7 years ago)

      Monica, I’ve recently learned that different brands of coconut flour absorb liquid differently. Did you use Bob’s Red Mill brand? Did you carefully spoon and level the flour into the cup, or did you pack it down into the spoon? You want to fluff the flour, carefully fill the measuring cup, then level it with a knife for the correct amount. That should help loosen the batter. 🙂

  54. Michele
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    Hi! I am looking forward to trying these. To all above – baking with alternative flours and dairy subs is a HUGE science. So you can’t swap as easily as you can with normal baking ingredients (like I don’t have all purpose flour so I will make some with 3 ingredients, etc). You must make the recipe as instructed to get the desired result.
    My question is – I am the only low carber in my house & work a 40hr day job and have a business on the side – so making stuff in bulk and freezing is something I do often. Can you freeze the unused ones for later use? Maybe microwave to defrost and then pop in the toaster? or no? Thanks!

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  56. Julie
    July 1, 2016 at 7:21 am (6 years ago)

    Hi! Just tried this recipe and its fantastic! I have tried several coconut flour “bread/muffin” recipes,but the coconut flour has a natural sweetness that a lot of the recipes dont succeed in disguising. The addition of the pepper,garlic powder,cheese and a whole Lotta butta really makes this work! I just had a sausage egg and cheese biscuit and it was wonderful! So glad I can enjoy these now without the sick feeling I used to get with the white flour kind.I tried cooking the first one in the microwave for 2 minutes. Ithad a different texture. More like bread,without the delicious crumb of a biscuit like the oven baked. It works if youre as desperately hungry as I was;) Thanks for the great recipe!

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