Wednesday, January 23, 2013

Paleo Egg McMuffin! Grain and Gluten Free

The outcome of this experiment truly shocked me.  I cannot get over how this super lazy recipe came out!

Last night as I was browsing pinterest, I saw some paleo blogger put up a recipe for a grain free english muffin.  Her recipe called for 1/3 cup of almond flour, plus one tbsp of coconut flour.  I don't know about you, but the thought of ingesting 1/3 cup of almond flour just didn't sit well with me, and since I'd be making this for S, it just grossed me out entirely.  But what if I could make an english muffin in the microwave with just coconut flour?  Could it be done?

YES.  Yes it can folks.  I also microwave a beaten egg for some extra protein.  With a little smear of jam on the muffin, this little mcmuffin was a big hit with my little one.  This is so super easy, it's almost embarrassing to post.  But what a wonderful trick to have up your sleeve for a quick meal!  Throw some carrots on a plate and you've got lunch in like, 5 minutes.

Paleo Egg McMuffin
1 1/2 tbsp coconut  flour
1 egg
1 1/2 tbsp of milk, water, or nutmilk
pinch of salt
1/2 tsp honey

1 additional beaten egg
jam for spreading on the muffin, if desired
some oil, for oiling your glass/porcelain microwave safe bowls

In a microwave safe glass or porcelain bowl (like a ramekin), grease it lightly, and pour in your beaten egg.  Microwave your egg until fully cooked, about 90 seconds.  (depends on your microwave though, watch it carefully!)  In another bowl, mix together your coconut flour, egg, salt, honey, and milk.  Pour your batter into another greased ramekin and microwave for about 2 and a half minutes.  You want this to be cooked through and firm to the touch.  Add another 10 seconds or so if need be.  When fully cooked, slide it out of your ramekin and cut in half with a bread knife.  Toast in your toaster oven and then slather with jam, and top with your fluffy microwaved egg!  Crazy crazy.  S scarfed it down, which is miraculous because she will rarely eat an egg, or any protein other than bacon or cheese.  I think it was the jam that did it.

Did you ever eat mcmuffins growing up??  OMG I loved those nasty little things.  They were a very special treat on some weekends after we went to the orthodontist.  Gross right?  I know, awful.  But luckily, with these little guys, you can enjoy a mcmuffin once again.  Lots of protein, fiber, and very little carbs.  Did you know that 2 tbsp of coconut flour only has 62 calories?  And 6 grams of fiber?  Pretty wonderful stuff.  So if your diet will allow for a baked treat, please give this a try.

Enjoy GFGs! xoxo


  1. This looks great, I can't wait to try it. Do you think it would work just as well if baked in the oven? I am new to grain free eating and I'm really enjoying your blog and getting some great recipe ideas.

  2. Stacey- i am so sorry i didn't see your comment until now! i have never made it in the oven- but i do know for a fact you can make coconut flour biscuits. i've seen recipes all over the place. the eggs however will not be the same- cooking eggs in the microwave makes them light and fluffly in a way a conventional oven can't match- but you can certainly bake eggs in a muffin tin and put it on a biscuit for an egg/biscuit sandwich. sounds awesome! let me know how it turns out!