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high-fiber-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