Three Ingredient Microwave Oat Flour English Muffins

Three ingredient English muffins…if you don’t count the water! Made in the microwave whenever you need a bread fix or a vessel for your peanut butter and jelly.

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These are awesome! That is all you need to know. Thick fluffy a little bit chewy, wholesome, delicious and SO good for toasting! The outsides and edges crisp up beautifully and the inner remains doughy; English muffin perfection.

My coconut flour English muffins are one of my go to snacks or they make a nice addition to a meal on low carb days. As much as I love them, these oat flour muffins are a little more satisfying…give me all the carbs! They’re a nice alternative to my usual small portion of morning oats with egg whites pre workout. I love having something toasty and warm to spread with PB! Speaking of PB, you have to try the new Meridian Foods Seeded Peanut Butter! I’m not usually a fan of chunky nut butters but this one is truly awesome! I’m totally hooked already.

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I use Bob’s Red Mill gluten free oat flour but you can grind your own oat flour in your food processor. Just make sure to go past a coarse crumb to a fine flour. A coarse crumb will still work and can actually be great for more wholesome slightly toothy pancakes but a fine flour is best for the likes of these English muffins. The flour consistency also works better when it comes to crepes…don’t worry I’ll have them up well ahead of Pancake Tuesday! The pre made pancake batter and jars of syrup are already hitting shop floor displays. It’s a little more acceptable than the Easter eggs making an even earlier appearance. We’re barely over Christmas!!!!

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I prefer to toast these under a preheated grill rather than in a toaster purely because the toaster is used to toast all kinds of bread and I’d rather not contaminate these with gluten filled crumbs that will upset my stomach! I toast them on both sides for a lovely warm crunch. Topped with peanut butter and banana with a little bee pollen, and almond butter, homemade raspberry “jam” and some desiccated coconut, these were the perfect post workout meal seen as between the two of them they have 1/2 a cup of egg whites.

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I’ve decided that going forth I’ll try and make it a priority to post nutritional stats for recipes if and when possible. I now realise the value of macros in terms of just balancing your food intake, increasing muscle growth, boosting strength and improving digestion. I don’t find it a laborious task at all, it literally takes all of about 10 minutes to plan out a day and if you can’t find ten minutes every day you can just use similar foods and quantities to the previous day. I don’t tire of food that quickly, especially when its all the things I love!

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What’s your favourite minimal ingredient recipe?

3 Ingredient Oat Flour English Muffins

by Michelle Hunt

Prep Time: 2 minutes

Cook Time: 1 minute 30 seconds

Keywords: microwave

Ingredients (Serves 1)

  • 30g (1/4 cup) gluten-free oat flour
  • 1/4 tsp baking powder
  • 1/4 cup (60ml) egg whites
  • 1 tbsp (15ml) water
  • Pinch of cinnamon (optional)


Whisk together all ingredients in a small bowl until no lumps remain! It should be a runny pancake batter consistency.

Grease a microwave safe deep ramekin with cooking spray or a smidgen of coconut oil.

Pour the mixture into the ramekin and cook on high in the microwave for 90 seconds.

Remove, gently pop out onto a plate. Allow to cool for about 30 seconds before slicing in half. Toast a toaster or under a preheated grill/broiler.

Serve topped with toppings of choice… peanut butter and jelly ALWAYS!

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