High Fiber English Muffins – Macro Friendly!

As I am working towards a more fit and healthy body, I have been tracking my food closely.  I have been experimenting with meal timing – centering carbohydrates and some protein around my workouts, and have been enjoying the body changes that I am seeing.

I am striving to get 25-35g of fiber a day, and I feel that if I make much of the food I consume, I can control what’s in it.  I use butter from grass-fed cows, and free range eggs, which isn’t the case with store-bought stuff.

I feel like homemade is higher in quality.  I have been making my food at home for over a year, and it’s something I really enjoy.

Here is a recipe for high fiber English Muffins.  I enjoy them with almond butter as a nighttime snack, with Skyr yogurt and 1 tbsp jam before or after a workout, and in egg white sandwiches with turkey bacon any time of day!  I have been known to have egg sandwiches with whole eggs for lunch or with dinner – accompanied by a sweet potato or rolled oats!

YUM!

 

English-Muffins

High Fiber English Muffins - Macro Friendly!

High fiber English Muffins for all of your health and fitness related needs.  I use them for egg white sandwiches with turkey bacon, for skyr yogurt and jam sandwiches before or after a workout, and with almond butter for a late afternoon or evening snack!

Course Breakfast, Snack
Cuisine American
Prep Time 25 minutes
Cook Time 8 minutes
Rising Time 30 minutes
Total Time 33 minutes
Servings 16 Muffins
Author Lisa

Ingredients

Dry Ingredients

  • 4-1/4 Cups White whole wheat flour Divided
  • 1/4 cup Oat fiber
  • 1 tsp Baking soda
  • 1-1/4 tsp salt Himalayan pink/Real Salt
  • 1 Package Rapid Rise Yeast

Wet Ingredients

  • 2 Tbsp Butter Grass-Fed
  • 1 Egg Free-range and beaten
  • 1-3/4 Cup Skim Milk Pasture raised
  • 1 Tbsp Honey Raw

Instructions

Dry Ingredients

  1. Place the dry ingredients: White whole wheat flour (set aside 1/4 cup), yeast, baking soda, oat fiber, and salt into a large bowl, mix, and set aside.

Wet Ingredients

  1. Melt the butter on low heat.  Add milk and honey.  Mix.  Heat until between 120 degrees F and 130 degrees F.

    English-muffin-wet-ingredients
  2. Beat Egg

Combine

  1. Mix wet and dry ingredients.  Don't forget to add the egg. 

    English-muffin-ingredients
  2. Heat oven to 325 degrees F.

  3. Using the 1/4 cup of the saved white whole wheat flour, flour a pastry board, and knead dough until it's not sticky - slowly adding flour.  By the end, the dough should be easy to handle, and not at all sticky.

    Continue to flour the board until the dough doesn't stick.

    Press out or roll out dough - until it's 1/2 -  inch thick.

    English-muffin-dough
  4. Using a glass with a 3" diameter, or English Muffin cutter (I use a glass), cut the English muffins and place them on a sheet lined with parchment paper.  Cover English Muffins with a towel, and allow them to rise on the stove for 30 minutes.

    Once they are nice and puffy (you will notice the rise).  Place them in the oven and allow to bake 4-5 minutes per side.  They will be golden brown.


    English-muffins
  5. Allow to cool, and place covered for up to a week, or freeze and thaw in the toaster.  Or, cut open with a fork, add some jam and enjoy!

    English-Muffins-high-fiber

Recipe Notes

Never cut English Muffins with a knife.  Pry them open with a form, so all of the nooks and crannies can soak up your delicious homemade almond butter, jam, or sky yogurt!

 

Macros (1 muffin/16 total muffins)

Calories - 144

Protein - 5.7g

Carbohydrate - 28.7g

Fat - 2.2g

Fiber - 6g

 

I hope you enjoy these healthy high fiber English Muffins!

If you try them, I would love to hear from you!

Lisa
<muscle-up-meals
About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile

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