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


5 from 4 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!



Buy Mindful Meals - 6-week Paleo AIP Meal Plan and Guide
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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

  • 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

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