Sweet or Savory 1-Minute Muffin

6 Mar

Sweet or Savory 1-Minute Muffin

When I first adopted a ketogenic (low carb) way of eating, I began by following the Phase 1 program of the Atkins diet which consisted of 7 days of prescribed meal plans (Click here for the 7-day meal plan and a recipe for “Oopsie Rolls“). The intent of this program is to detox your body of sugar and carbs and allow your body to begin burning fat (ketone bodies). One of the items listed on Day 1 is the 1-minute muffin. Now, I’m not a big bread eater anyway (which helps when you are a low-carber), but I liked the occasional English muffin for breakfast once in awhile. I purged my pantry of sugar, flour, rice, potatoes, oats, corn, etc. (basically all sugar and grains) and restocked with almond flour, pork rinds, coconut oil, etc. Click here for a keto shopping list.

So back to the 1-minute muffin (which is actually a 90-second muffin—but that’s not as easy to roll off the tongue)… I found it satisfying, so quick and easy and a perfect accompaniment to any meal. It’s an easy recipe that can be altered to be either sweet or savory. Through trial and error, I have found two versions of the muffin that are fail-proof. One version I prefer as the sweet version (I use it with berries and cream) and the other version, is heartier and the perfect savory bread for sandwiches.

Sweet or Savory OMM

Just by altering a few spices, extracts and herbs, you can go from sweet to savory

Below I outline the steps to make both.

Ingredients for the OMM

The basic 1-Minute Muffin uses just 4 ingredients (to the right), but you can use an alternate recipe using the sour cream in lieu of butter and adding flax meal for a perfect savory 1-Minute Muffin

Recipes for both my favorite Sweet and my favorite Savory 1-Minute Muffins:

Sweet 1-Minute Muffin

  • Servings: 1
  • Time: 5 mins
  • Difficulty: Easy
  • Print


by Allison Marie

INGREDIENTS

• 1 Egg
• 4 Tablespoons fine Almond Flour
• 1 1/2 Tablespoons Butter
• 1/2 Teaspoon Baking Powder

• 1/2 Teaspoon Vanilla

• 1 packet of non-nutritive sweetener (I like Truvia®)

• pinch of Salt

• pinch of Cinnamon

 

 

DIRECTIONS

1. Melt butter.
2. In a bowl, combine all dry ingredients.
3. In a separate bowl, whisk the egg.
4. Add the egg to the dry ingredients. Blend well.

5. Add the melted butter to the egg-flour mixture.
6. Spray a microwave safe crock with non-stick spray (I like Coconut Oil spray).
7. Pour mixture into crock and microwave for 90 seconds on high.
8. Pop muffin onto a paper towel, absorb any excess moisture with towel.

9. Slice in half.

10. Serve.

 

Steps for the OMM

Clockwise from L to R: dry ingredients combined, add whisked egg and mix well, add butter, combine until smooth

Steps for the OMM

Clockwise L to R: Add mixture to sprayed crock, microwave on high for 90 seconds, dump muffin on paper towel to absorb moisture, split in half

I like to layer the sweet 1-Minute Muffin (One Minute Muffin, OMM) with fresh berries and whipped heavy cream.

Sweet OMM with berries and cream

Here is my fail-proof recipe for the Savory version:

Savory 1-Minute Muffin

  • Servings: 1
  • Time: 5 mins
  • Difficulty: Easy
  • Print


by Allison Marie

INGREDIENTS

• 1 Egg
• 1/8 Cup fine Almond Flour
• 1/8 Cup Flaxseed Meal
• 1 Tablespoon Sour Cream

• 1/2 Teaspoon Baking Powder

• pinch of Salt

• Optional Herbs & Spices: granulated garlic, caraway seeds, sesame seeds, oregano, basil

 

 

DIRECTIONS

1. In a bowl, combine all dry ingredients including herbs & spices.
2. In a separate bowl, whisk the egg and sour cream together.
3. Add the egg-cream mixture to the dry ingredients. Blend well.

4. Spray a microwave safe crock with non-stick spray (I like Coconut Oil spray).
5. Pour mixture into crock and microwave for 90 seconds on high.
6. Pop muffin onto a paper towel, absorb any excess moisture with towel.

7. Slice in half.

8. Grill/toast on stove top in a frying pan in butter or olive oil.

9. Serve.

 

The trick to the Savory 1-Minute Muffin is grilling the bread on the stove top. You can toast in a toaster oven, but I’ve found the stove-top grilled to be so buttery and yummy.

Grill the OMM

The perfect ending to the Savory 1-Minute Muffin, grilled in a cast iron skillet with a little bit of olive oil or butter

The savory muffin is a little darker in color due to the addition of flaxseed meal. Below, I use the Savory OMM for my burgers and other sandwiches. I used both caraway and sesame seeds.

Sirlong Burger with the OMM

Sirloin burger served with homemade chipotle mayo and the Savory OMM

Have fun experimenting with the 1-Minute Muffin. Try adding cocoa powder, sugar-free chocolate chips and nuts to the sweet version. Or try adding a variety of cheeses to the savory version.

Don’t forget to check out these free printables/files:

7-day Ketogenic Diet Induction Meal Plan

Low Carb Shopping Check List

Oopsie Rolls Recipe

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