AIP English Muffin (paleo, vegan, gelatin-free)

AIP 4-minute English Muffin (egg-free, dairy-free, gluten-free, grain-free, gelatin-free) via Food by Mars

AIP Baking can be a major buzzkill – yeah I said it. Not being able to use eggs or certain flours can certainly present a challenge. Well, I was up for it this time around because I had some amazing summer jams in my possession and couldn’t think straight until I had an English muffin to top it with. This paleo AIP English Muffin takes just 4 minutes to make in the microwave and needs only 7-ingredients. The result is a crispy, chewy muffin – perfect for topping off with a little fresh jam, ghee (AIP reintroduction) or some coconut yogurt (as a cream cheese)!

AIP 4-minute English Muffin (egg-free, dairy-free, gluten-free, grain-free, gelatin-free) via Food by Mars

The reason I made these without “gelatin eggs”, is because I a) don’t have the best luck with them – while I follow the directions, I’m just rarely impressed with the turnout. And b) They smell mega funky in the microwave especially… I’ll take my English Muffins funk-less, thank you very much!!

Most microwave versions either use gelatin eggs, flax eggs or real eggs and my quest was to make one without all of those. Using coconut milk and applesauce really did the trick, making this a vegan english muffin while we are at it – #allthefrees.

It took me a few tries but I’m very happy with the turnout and have been smearing this blackberry jam (which is only sweetened with apple juice, hooray!) and coconut yogurt all over them. GET SOME!

AIP 4-minute English Muffin (egg-free, dairy-free, gluten-free, grain-free, gelatin-free) via Food by Mars


4.1 from 21 votes
AIP 4-minute English Muffin (egg-free, dairy-free, gluten-free, grain-free, gelatin-free) via Food by Mars
AIP English Muffin (paleo, vegan, gelatin-free)
Prep Time
5 mins
Cook Time
4 mins
Total Time
9 mins

4-minutes and 7-ingredients until you have an allergen-friendly, crispy and chewy English muffin ready to go!

Course: Snack
Cuisine: American
Servings: 1 person
Author: Alison Marras
  • 1 Tbsp coconut flour
  • 1 Tbsp cassava flour
  • 2 Tbsp applesauce
  • 1/4 tsp baking soda
  • 1/2 tsp apple cider vinegar
  • 1 Tbsp coconut oil
  • 2 Tbsp coconut milk
  • pinch sea salt
  1. Mix all ingredients with a whisk in a small mixing bowl until well combined.

  2. Spoon the mixture into a small ramekin, and press down lightly so it's all evenly filled in.

  3. Microwave on high for approx. 4 minutes until the center is cooked.

  4. Let stand and cool for 2 minutes or so before cutting through the center with a serrated knife. Serve with any topping you'd like! Optionally store in the fridge for a few days as well.


AIP 4-minute English Muffin (egg-free, dairy-free, gluten-free, grain-free, gelatin-free) via Food by Mars

Use #foodbymars to tag your FBM inspired creations! I’d love to see!



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  • AnaAugust 30, 2017 - 2:35 pm

    This was so good I almost made a second one right away. ???? Since every microwave is different I suggest working up to 4 minutes gradually, mine was good and on the verge of too long at 3:25. New favourite for sure! Thanks Alison!ReplyCancel

    • Alison MarrasAugust 31, 2017 - 1:18 am

      Thank you, Ana!! So glad you loved it <3ReplyCancel

  • Natalie | Feasting on FruitAugust 30, 2017 - 3:50 pm

    You are working microwave muffin magic over here!! Will be trying soon 🙂ReplyCancel

    • Alison MarrasAugust 31, 2017 - 1:18 am

      YASSS! Try it, you’ll love it!ReplyCancel

  • Mrs. JonesAugust 30, 2017 - 4:23 pm

    Have you tried baking these instead of using the microwave, I’d love to make more than one at a time. Especially if they can keep in the fridge for a few days.ReplyCancel

    • Alison MarrasAugust 31, 2017 - 1:18 am

      I’d recommend baking at 325 degrees for 10 minutes and watching it until it’s not moist in the middle anymore.ReplyCancel

  • KristenAugust 31, 2017 - 1:23 am

    thanks for this easy microwavable treat!ReplyCancel

    • Alison MarrasAugust 31, 2017 - 1:24 am

      You’re welcome! Hope you enjoy!ReplyCancel

  • lindaSeptember 9, 2017 - 9:52 pm

    Amazing! they came out great!ReplyCancel

    • Alison MarrasSeptember 17, 2017 - 9:39 pm

      So glad to hear that, thank you for sharing!ReplyCancel

  • Eileen @ Phoenix HelixSeptember 20, 2017 - 11:36 pm

    It’s always exciting to see another AIP blogger, and your recipes look both beautiful and delicious! Are you familiar with the AIP Recipe Roundtable? It’s a weekly event, where bloggers share links to AIP-friendly recipes. I would love it if you joined us. You just click the blue button at the bottom of the post to add your recipe, and readers will be directed back to your blog to read it:

    • Alison MarrasSeptember 23, 2017 - 3:44 pm

      Hi Eileen! I’m a huge fan of your blog, thank you for sending me this link – I will definitely post some recipes <3ReplyCancel

  • Ashley WoodwardSeptember 21, 2017 - 9:30 am

    This is delicious! I’ve already made it a couple of times and my kids loved it. Thank you for sharing.ReplyCancel

    • Alison MarrasSeptember 23, 2017 - 3:43 pm

      Amazing!! I’m so glad to hear that 🙂 Thanks, Ashley!ReplyCancel

  • CoriFebruary 19, 2019 - 9:19 pm

    I hate asking for substitutions and I usually never do…but I have celiac disease and just found out I’m also sensitive to chicken eggs/coconut/amond and so much more. I’m dying to figure out a bread type thing to eat with some duck eggs. I have cassava flour and love it, but any ideas for a coconut flour sub? I know, I know…coconut flour is one of a kind. Man!ReplyCancel

    • Alison MarrasFebruary 21, 2019 - 9:41 pm

      Hi Cori! Sorry, I haven’t tested with other flours, perhaps Tigernut?ReplyCancel

    • StephanieDecember 16, 2019 - 5:59 pm

      Hey Cori! I am also sensitive to eggs. How are duck eggs different from chicken eggs as far as allergy/sensitivity goes? I thought all bird eggs were similar so avoid them all.ReplyCancel

      • AmyApril 4, 2020 - 3:57 am

        I can’t answer the science question about eggs but you should google it.  My daughter and I use duck eggs and goose eggs when we can get them.   Both have larger holes and are richer.   I don’t bake with them often but enjoy them as eggs.   I did bake a challah today with a goose egg and chia egg and it was superb. Duck eggs seem to be 1.5 chicken eggs and goose eggs can be 2 to 4.  Mine was 3.  I highly suggest giving them a try if you can find them. ReplyCancel

  • RoseMarch 6, 2019 - 1:49 pm


    • Alison MarrasMarch 7, 2019 - 8:16 pm

      AHHH That makes me so happy!! xoReplyCancel

  • […] love it on this AIP English Muffin recipe or in a tigernut butter and jelly wrap sandwich (like I showed in this […]ReplyCancel

  • DeniseMay 26, 2019 - 6:38 pm

    I know it’s a couple years since you posted this recipe, but wanted you to know I think you saved my life…well at least it feels like it. Struggling to find easy AIP things to eat and almost gave up. Enter your muffins to the rescue. Thank youReplyCancel

    • Alison MarrasMay 26, 2019 - 7:20 pm

      AWW, Denise, that’s so sweet and you’re so welcome. I’m so happy you have been loving my AIP English muffins and recipes – I know the struggle so I’m happy I could help. XOReplyCancel

      • DeniseJuly 19, 2019 - 4:05 pm

        All of a sudden muffins are coming out tasting bitter? Haven’t changed anything. Not sure what’s happening. Any suggestions? ReplyCancel

  • […] from the Autoimmune Paleo cookbook: 2 slices US Wellness sugar-free bacon AIP English Muffins  (I didn't have applesauce so I used 2 tbs of mashed ripe banana instead and it worked well) Honey […]ReplyCancel

  • […] sweet potato mixture I had roasted in bacon fat and added an apple-sage sausage patty and an AIP English muffin with Tigernut butter. […]ReplyCancel

  • ChelseyAugust 17, 2019 - 3:09 pm

    I tried these in the oven, per your comment suggesting 325 for 10 minutes and they were still completely soggy at that point. They’ve been in the oven for like half an hour more since then, and I’m really anxious to figure out how to adapt the recipe for the oven!  Any other suggestions?  Thank you!  These have great flavor, can’t wait to make them in the oven. ReplyCancel

    • Alison MarrasAugust 18, 2019 - 10:10 pm

      Oh no, sad to hear it wasn’t working for you! Perhaps trying at a higher temperature (sometimes ovens are finicky and different). Truthfully, they turn out best in the microwave from what I experience but I’d much rather use an oven as well for health reasons.ReplyCancel

  • BrendaSeptember 6, 2019 - 10:26 am

    What size ramekins? (what is the diameter?)ReplyCancel

    • BrendaSeptember 6, 2019 - 6:49 pm

      I actually posted this yesterday — I was wanting to make these but need an answer to purchase the ramekins……  I see you approved my post today, but no answer yet 🙁  Please, someone, or moderator, please let me knowReplyCancel

      • Alison MarrasSeptember 8, 2019 - 3:29 pm

        Hi! I believe they’re 4oz.ReplyCancel

        • BrendaSeptember 9, 2019 - 1:47 pm

          Thanks…..  They all give measurements of the diameter on the websites to purchase them.  I have seen shallow and deep ones so I guess I am really looking for the diameter 🙁ReplyCancel

  • DianaSeptember 11, 2019 - 5:26 pm

    4 mins on high  was a burnt resultReplyCancel

    • Alison MarrasSeptember 12, 2019 - 7:47 pm

      Every microwave is different, I’d try it at less time and see how it goes.ReplyCancel

  • TinaSeptember 27, 2019 - 2:29 pm

    I just tried these for the first time and I cannot wait to make this another one of my go-tos for breakfast! I made one that came out a little well done, but reduced the time to 3:30 and it came out perfection! Thank you so much for this recipe!! ReplyCancel

    • Alison MarrasOctober 18, 2019 - 4:57 pm

      YAY! You’re most welcome!ReplyCancel

  • Bonnie DelanderOctober 5, 2019 - 6:00 am

    Is this supposed to stick to the bottom of the ramekin?  Would I cook it a little less time?  I think I would also put some parchment on the bottom.ReplyCancel

    • Alison MarrasOctober 18, 2019 - 4:55 pm

      Microwaves are tricky and not all standard so it’s tough but you can totally try that next time!ReplyCancel

  • Stacey CastellanetaOctober 25, 2019 - 2:15 pm

    Thank you! This was so incredibly delicious! ReplyCancel

    • Alison MarrasOctober 28, 2019 - 3:00 pm

      YAY! So happy you enjoyed it, Stacey!ReplyCancel

  • JaniceNovember 3, 2019 - 10:26 pm

    Ok so usually I don’t have luck with these kinds of recipes but this turned out so good, was so delish!ReplyCancel

    • Alison MarrasNovember 5, 2019 - 11:21 pm

      YAY!v so glad!ReplyCancel

  • MindiDecember 11, 2019 - 1:57 pm

    They taste amazing!  However, mine rise up on the sides and are paper thin in the middle.  Is there a way to prevent that?  They are flat going into the microwave.ReplyCancel

    • Alison MarrasDecember 14, 2019 - 1:30 pm

      hmm it might be the ramekin or you could try pausing in the middle, shaking it up a bit and continuing to cook… microwaves are so finickyReplyCancel

  • SamanthaDecember 16, 2019 - 11:18 am

    Hi! Is there a substitute for applesauce? I’m trying to make this low fodmap too. Thanks!ReplyCancel

    • Alison MarrasDecember 17, 2019 - 4:50 pm

      Sorry, none that I’ve tried!ReplyCancel

    • AlishaFebruary 20, 2020 - 3:00 am

      I used one tablespoon of honey instead of applesauce. Turned out good!ReplyCancel

      • Alison MarrasFebruary 21, 2020 - 6:26 pm


  • […] it on a piece of bread (I love this AIP English muffin recipe) or other baked […]ReplyCancel

  • BethanyJanuary 30, 2020 - 3:22 pm

    You saved my breakfast routine from sweet potatoes and “hashes”! Seriously delicious.ReplyCancel

    • Alison MarrasJanuary 31, 2020 - 2:45 am

      Ahh yay!! so happy to hear that 🙂ReplyCancel

  • maartjeFebruary 21, 2020 - 7:09 pm

    Can you sub cassav?ReplyCancel

    • Alison MarrasFebruary 24, 2020 - 7:28 pm

      I haven’t tested any subs, if you try and it works, let me know!ReplyCancel

  • AbbyApril 17, 2020 - 4:11 pm

    We LOVE these as an addition to breakfast or used as a whole meal topped with a protein or smear of fruit jam. Definitely a go-to in our home ❤️ ReplyCancel

    • Alison MarrasApril 20, 2020 - 9:40 pm

      YASSS Same here, it’s so easy and delish – love that you’re loving it.ReplyCancel

  • SuzanneApril 27, 2020 - 7:23 pm

    This looks so good! Does it turn out ok if made in a bigger batch?ReplyCancel

  • VanessaApril 27, 2020 - 7:24 pm

    Thanks for sharing! Do they keep long?ReplyCancel

  • KIM K.May 6, 2020 - 4:10 am

    Are you using Canned or carton coconut milk?ReplyCancel

    • Alison MarrasMay 7, 2020 - 7:01 pm

      canned but either should workReplyCancel

  • NoelleMay 6, 2020 - 4:56 am

    Do you have an option to use this recipe to make a loaf of bread in the oven? The flavor is fantastic, but it keeps burning the bottom, would love to make a large recipe and bake it!ReplyCancel

    • Alison MarrasMay 7, 2020 - 7:01 pm

      sorry, not currently!ReplyCancel

  • SarahMay 26, 2020 - 12:46 pm

    Just a word of warning – I tried to make these yesterday and almost burned my house down! Followed recipe to the letter and placed in the microwave.  I know the wattage on my microwave is high, so I decided to put it in for 3 minutes instead of the suggested 4.  About two minutes in I heard cracking and sizzling and then smoke started billowing out of the microwave!  Within a minute, the entire bottom floor of our house had filled with smoke.  We had to air the house out the entire day and when we finally opened the microwave, we found the remains of a completely charged english muffin.  Our house still smells, but I’m thankful that’s the only consequence of this experience.  Be careful!  Start with a lower time and work your way up from there! ReplyCancel

    • Alison MarrasMay 26, 2020 - 8:10 pm

      Thanks, Sarah… I haven’t had that issue with my microwave but definitely should be aware of it as with any appliance!ReplyCancel

  • […] quick and easy without the risk of flare ups? This slightly tweaked English muffins recipe here is concocted with AIP in mind. It’s crispy on the outside and chewy on the inside. […]ReplyCancel

  • Rita KumarMay 31, 2020 - 2:38 pm

    Absolutely amazing recipe!! I used mashed banana – 2 tbl spoons instead of applesauce! Turned out delicious – my daughter loves them with butter! Great alternative to a bread roll!ReplyCancel

    • Alison MarrasJune 2, 2020 - 12:25 am

      Wonderful! that sounds delicious!ReplyCancel

hey thereI'm Alison

I believe your healing journey with real food can be a stress-free lifestyle, filled with joy and flavor.