Description
Here's a single serving, gluten free, english muffin alternative that's made in under 5 minutes. It's high in fiber and healthy fats from the flax seed and egg, and even has a decent amount of protein for a bread.
Time
Prep Time:
2 minutes
Rest Time:
1 minutes
Cook Time:
2 minutes
Total Time:
5 minutes
Cost
Total Cost:
Cost per Serving:
$0.47
Ingredients
Serving(s)
- 1/4 cup Ground flaxseed
- 1/2 tsp Baking powder
- 1 large Egg
Instructions
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- In a small, lightly oiled ramekin, add ground flax, baking powder, and an egg. Add in any desired seasonings, like garlic powder, onion powder, nutritional yeast, or everything bagel seasoning. Whisk together with a fork.
- Microwave for 60-90 seconds, or until the top and sides are set. Let cool for a minute before removing and slicing in half.
Notes
- You can also use 1/4 cup (60 g) of unsweetened applesauce in place of the egg. It may need 90-120 seconds in the microwave instead of only 60-90.
The english muffin made with applesauce will be shorter, softer, and more crumbly with less structural integrity as compared to the english muffin made with an egg. However, I prefer the taste of the english muffin with applesauce because it is sweeter, and has no egg-y taste when warm.
Nutrition Facts
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Total Fat: 16.0g (20%
20 % of Daily Value (78 g)
)
Saturated Fat: 2.6g (13%
13 % of Daily Value (20 g)
)
Polyunsaturated Fat: 8.4g
Monounsaturated Fat: 3.8g
Cholesterol: 207mg (69%
69 % of Daily Value (300 mg)
)
Sodium: 289mg (13%
13 % of Daily Value (2300 mg)
)
Total Carbohydrate: 9.2g (3%
3 % of Daily Value (275 g)
)
Fiber: 7.2g (26%
26 % of Daily Value (28 g)
)
Net Carbs: 2.0g
Total Sugar: 0.4g
Protein: 11.0g (22%
22 % of Daily Value (50 g)
)
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Vitamin B12: 0.51mcg (21%
21 % of Daily Value (2.4 mcg)
)
Vitamin D: 1.24mcg (6%
6 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 199mg (15%
15 % of Daily Value (1300 mg)
)
Iron: 2.52mg (14%
14 % of Daily Value (18 mg)
)
Magnesium: 108mg (26%
26 % of Daily Value (420 mg)
)
Potassium: 530mg (11%
11 % of Daily Value (4700 mg)
)
:
:
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:
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29.7
:
2.7
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:
7.3
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Sources of Inspiration
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