If you can whisk and stir, you can make wholesome AIP English muffins at home. This grainless dough has the texture of a batter and the leavening agent is yeast which helps give this bread a porous texture. Video guidance below.
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These English Muffins Give Me Hope
Seven minutes. My phone timer counts down. Will these AIP English muffins turn out? It feels like a long shot as I've stripped down my tried-and-true gluten-free English muffin recipe.
AIP is a challenge, even for me--I'm Sara. I've been a recipe developer for 10 years and I have a culinary degree in health supportive cooking.
I measure one and then two tablespoons of gelatin followed by 6 tablespoons of water, replacing two eggs. Whisking until frothy, I rummage through my pantry in search of an AIP-compliant flour finding cassava and tigernut. Only two flours. If it works, fewer ingredients is always friendlier.
Mr. Hashimoto's (my husband has fully recovered from his Hashimoto's) takes in the scene: A laptop for notetaking. Measuring cups and spoons. A Nikon camera. I like this side of you.
Me too. The tears that come surprise me and I realize, I've missed this.
Memories of doctor's offices, children calling me "mommy," and an identity conflict as the foodie before and after my diagnosis dance in my subconscious. In an instant, an English muffin recipe tells me what I need to know, I still get to bake.
And, my dear reader, you can, too. That's why I created the Autoimmune Pantry. It's a space for me, you, anyone looking for answers to the question, What does it look like to enjoy health supportive cooking and eating?
Since being diagnosed with Hashimoto's, I've embraced the science-backed AIP diet and know that it's working for me (it worked for my husband, too). It works.
It's fitting that my first recipe on Autoimmune Pantry is made up of AIP pantry essentials. I expect an English muffin recipe is the sort of thing that will make AIP breakfast much more practical for you.
Back to the recipe development. Our first impressions are as follows:
Great taste. Tastes like properly yeasted bread. Wow. I could eat a million of these. If you served this to me in a restaurant, I'd be pleased.
Even as an experienced recipe developer, you don't always get wins, but I feel like my best self today knowing that I can still create even on the Autoimmune Protocol (AIP).
Freezing Instructions
I have one more bit of good news for those struggling with AIP breakfasts, which is that YOU CAN FREEZE THESE!
One of my AIP revelations is batch cooking and how much this can help with stress. To batch this recipe, use the recipe card multiplier to see the ingredients x2 or x3. Extra English muffins can go straight into a ziplock bag and into the freezer. For breakfast, lunch or a quick snack, you can toast directly from frozen and pair with avocado, bacon, or your favorite jam. Simple, do-able.
🎥 Prefer to Watch Instead of Read? Welcome to My Kitchen
🔪 Instructions
Step 1: Bloom the gelatin. Just whisk until frothy. This mixture will replace 2 eggs.
Step 2: Mix the dry ingredients. Just whisk everything to distribute evenly.
Step 3: Preheat the oven to 375F. You can use 8 English muffin rings but if you don't have those, the Mason Jar lid rings worked well for me.
Step 4: Combine the wet and dry mixtures. Be sure to whisk really well to get the ultimate light, chewy English muffin texture. This step should take you about 4 minutes of whisking. You know you're doing it right if your arm gets tired and you need a break.
Step 5: Spoon the batter into the prepared rings. Cover your batter with oiled plastic wrap or a slightly damp tea towel and check after 30 minutes to see if the batter appears fluffy, smooth and is close to the top of your rings. How long this step takes will depend on how warm or cold it is in your house. On a cold winter day, it might take an hour for your dough to rise.
Step 6: Bake for 25 to 30 minutes or until the internal temperature is 190-200℉. I like to bake the English muffins inside of the rings set on top of a sheet tray with parchment paper for easy clean-up.
Step 7: Cool before unmolding. Once cool, you just gently press the English muffin through the mold and then use a fork inserted to pry it apart into halves. I think these have the very best texture when toasted until brown and crispy.
You're done! Head to the pantry and get chomping on your favorite smears and spreads. Let me know your favorites in the comments below.
Pantry Ingredients: Tigernut flour and Cassava flour are important AIP-compliant flours that you will see frequently in baking recipes (such as this peach crisp). You can also use tigernut flour in savory applications, such as with these chicken skewers with tigernut butter sauce.
English Muffins
Ingredients
- 2 tablespoons (14 grams) gelatin powder
- warm water see instructions
- 1 ½ teaspoons (10 grams) vinegar such as apple cider vinegar
- ⅓ cup (70 grams) avocado oil olive oil works, too
- 2 ¾ cups (300 grams) cassava flour plus more for sprinkling
- ¼ cup (27 grams) tigernut flour
- 1 ¼ teaspoons (7 grams) baking soda
- ¾ teaspoons fine sea salt
- 2 ¼ teaspoons (8 grams) active dry yeast or instant yeast
Instructions
- Bloom the gelatin. In a medium bowl, whisk the gelatin powder with 6 tablespoons (82 grams) warm water until frothy and no clumps remain, about 2 minutes. Add the vinegar, oil, and 1 ½ cups (355 grams) warm water and whisk again just to combine. Set aside.
- Mix dry ingredients and set aside. In a bowl, combine the Cassava flour, tigernut flour, baking soda, salt, and yeast. Whisk and set aside.
- Preheat the oven to 375F. Line a baking sheet with parchment paper and sprinkle with cassava flour. Rub 8 English muffin rings* with oil then dust with cassava flour. Place on the prepared baking sheet.
- Combine the wet and dry mixtures. Use a stand mixer with beater or simply whisk by hand to form a fluffy, sticky batter, about 4 minutes. Note: It's important to mix really well to achieve the most beadlike consistency in gluten-free baking.
- Spoon the batter into the prepared rings. Cover with a piece of oiled plastic wrap and allow to rise for 30 to 45 minutes or until you see the batter has reached the top of the rings.
- Bake for 25 to 30 minutes or until the internal temperature is 190-200℉.
- Cool slightly before unmolding. Let the muffins cool completely before using. These are best served sliced and toasted and will freeze well. For the proper “English muffin” texture, you stab a fork in the outside and pry (working around the outer circumference)-- prying open the English muffin will give it the signature look.
Notes
Nutrition
🥗 Side dishes
You could serve these with avocado and smoked sea salt for a quick AIP snack. I love to serve these with jam but you could whip up some AIP tigernut butter by mixing tigernut flour with avocado oil and maple syrup (it tastes strangely similar to peanut butter). Let me know your favorite sides to enjoy with these muffins.
One of my favorite sides might be bacon or sausage.
FAQs
How long do English muffins last in the fridge?
English muffins stay fresh for about 4 or 5 days in the fridge.
A neutral-tasting oil, like avocado oil works well here. But I almost always have olive oil on hand, and I've used that, too!
Yes! You can use the recipe card to print an ingredient shopping list. For meal planning, I recommend doubling the recipe (note: when doubling a recipe, do NOT double the salt). You will get 16 English muffins, which you can freeze for up to 1 month.
Either! Since there is a 30 minute resting period where the dough rises inside of the English muffin forms, that's enough time for active dry yeast (the slower of the two) to take action. No need to activate the yeast in this case.
Yeast is ok to use on the autoimmune protocol as long as it is certified gluten-free and you don't have an allergy to it.
Quickbreads that are leavened with baking soda don't contain yeast, so if you would like to exclude the yeast, my recommendation would be to increase the baking soda to 1 ½ teaspoons. Without yeast, there is no need to allow time for a rise. Simply bake right away. Note, I have not tested this so please weigh in on whether they turn out.
sara says
Best AIP English Muffins EVER!
Janet says
Do you by any chance have the ingredient amounts in grams? It's so much easier to get consistent results that way... TIA!
sara says
Darn. Weighing ingredients is super important to me. I will absolutely get those added for you! Check back in a few days and I’ll update everything.
sara says
Got those ingredient weights for you--except the salt which was too light for my scale to register:) Enjoy!
Новости Германии says
Great recipe! I love how it focuses on AIP pantry essentials, making breakfast so much easier. Weighing ingredients in grams definitely helps with consistency, so I appreciate the update. The suggestion to use favorite smears and spreads is a nice touch for personalization. Can you recommend any specific spreads that pair well with these muffins? новости Германии
sara says
Sure. I love fanned avocado with lemon juice, olive oil, flaked salt and cilantro. Jams like strawberry rhubarb are nice and can be made stovetop with a splash of maple syrup. I’d love to try a chicken “hummus.” Tigernut butter with cinnamon and raisins would be nice.
German news says
It’s great to see a focus on AIP-friendly recipes that make breakfast easier. Using pantry essentials is such a practical approach for those with dietary restrictions. Weighing ingredients in grams definitely helps achieve consistent results, so it’s good to see that being addressed. I’m curious, what other AIP-friendly breakfast ideas do you recommend? German news in Russian (новости Германии)— quirky, bold, and hypnotically captivating. Like a telegram from a parallel Europe. Care to take a peek?