THM English Muffins

Best THM English Muffins

Yield: 25-30

Best THM English Muffins

How many of you have missed eating warm, toasted English muffins lathered with butter or your favorite sugar free jam? I sure did! But no longer. Not since I've been on a sourdough kick and have come to realize that I can actually eat bread again without feeling bloated or gaining weight because of it. My kitchen has been filled again with the delicious smells of waffles, pancakes, pizza crusts, bread, and these easy and yummy English muffins.

The best part is that although these are made with a sourdough starter, they never taste sour. Yay! And on top of that...They are super easy to make! If I'd make nothing except these muffins with my sour dough starter, it would still be worth the 5-10 minutes of feeding it once a week.

Our family also enjoys when we make these a bit bigger and then toast them for sandwiches. How about an Egg McMuffin sandwich? But remember, these are considered an E, so if you want to lose weight while eating them, keep your fats to a teaspoon size or less.

If you don't have access to a sour dough starter, you can always do what I did and make your own. (I will share more on a future blog.)




  • 1 and 1/2 C. sour dough starter {Click here to learn how to make your own starter.}
  • 3 C. almond or cashew milk
  • 3 and 1/2 T. honey
  • 6 C. whole wheat flour (I use the white whole wheat flour.)
  • 3-4 t. celtic sea salt
  • 4 t. baking soda


  1. The night before you want to fry the English muffins, mix the first four ingredients in a plastic bowl. (Don't use any metal when touching the sour dough starter.) Cover loosely and set aside at room temperature for 18-24 hours. (This recipe works well with refrigerated starter and doesn't have to be as active as what you use for bread dough. However, for best results, make sure your refrigerated starter is fed at least once a week.)
  2. After 18 hours, mix well with wooden spoon and then add the salt and baking soda. Mix well and fry in a circular shape on a non stick skillet heated to 350 degree temperature. (It's important to really mix the baking soda in very well. We usually mix/knead it by hand.) It should start to turn slightly brown. Flip over and then fry the other sides. Cool. Using a fork, prick holes all along the sides so that you can tear it apart. This will give it the right texture rather than if you cut it with a knife. Delicious when toasted!
  3. After cooled, we store ours in ziplock bags. They always mysteriously disappear within a few days, so I have no idea how long they will actually keep, but they should also freeze well.

Note: (This recipe works well with refrigerated starter and doesn’t have to be as active as what you use for bread dough. However, for best results, make sure your refrigerated starter is fed at least once a week.)


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17 Responses

  1. Lisa says:

    Can these be made gf? What would you suggest be used in stead of whole wheat flour

  2. Jackie says:

    I don’t understand why you can use whole wheat flour. I thought that was a big no-no, and then the honey. I totally love the idea of these & I love English muffins….I just don’t really understand. Please let me know why you can use these and it still be on plan. Thanks!

  3. Karen says:

    Hi, I’m unable to find your post for the sour dough starter. I’d love to make this! Thank you!

  4. Duane & Cindy says:

    Hi Lisa! I have no idea how to make these completely gluten free. I do know that soft white wheat has a lower gluten content then some kinds of flour do, and that long term fermentation (as in this recipe) also pre-digests the phytic acid which is usually what causes problems for most people. I can’t do gluten also, but have been able to enjoy these. However, you have to determine what works for you. ~Blessing to you! Cindy

  5. Duane & Cindy says:

    Hi Jackie! Good questions…Did you realize that sprouted wheat is on plan? It is…because when you sprout (or ferment- as in this sourdough recipe) it predigests the phytic acid which causes most of the digestive problems for people. That’s why the Ezekiel bread is okay to eat in an E setting. Sour dough with a longer fermentation period and with honey in it, eats up the honey, similar to how kefir is made. Kefir uses sugar, but when made properly, it will have very little sugar content left in it. I hope this makes sense…Here’s also a link that helps to clarify the sourdough process… God bless! ~Cindy

  6. Duane & Cindy says:

    Karen, I haven’t actually posted it yet, but it’s up rather high on my “to do” list…Thank you for your patience! You will LOVE all the wonderful things you can make with it! ~Cindy

  7. sarah says:

    Do you have recipes for pancakes and pizza dough using this sourdough bread?
    Thank you!

  8. Duane & Cindy says:

    Yes, Sarah, I do. I just haven’t had the time to post them yet. 🙁 I will keep those in mind…

  9. Chastin says:

    Loved this recipe but mine turned out too sour. Any ideas?

  10. Cindy Mullett says:

    Hi, Chastin! How long did you let the dough ferment? The longer you et it set, the more sour it will get. I would try to keep it at about 18 hours. The other thing you could do is add an additional teaspoon of baking soda since the soda really helps in cutting the sour taste. We don’t like the sour taste either…ours don’t turn out sour.

  11. Gj says:

    So I made these today and they turned out fabulous! But I was wondering if you have a trick to get the baking soda and salt incorporated? Mine was very sticky and it was hard to mix! Now that they are done I can taste baking soda in some bites!:/

  12. Duane & Cindy says:

    Hi Gj.
    Glad they turned out well for you! Yes, you have to really mix the baking soda in very well. We usually mix/knead it by hand. You could also use one of those “stainless steel mesh tea ball on a stick” and slowly sprinkle it in while mixing. (I use this all the time for adding glucomannan or xanthan gum in a recipe.) Thanks for the reminder to add this to my recipe instructions. ~Cindy

  13. Debbie says:

    Hi, how many English muffins should this recipe make?

  14. Amy Hoagland says:

    Made these and very happy with them! Mine look a little darker, not as light and beautiful as yours, but soooo happy with the taste! Thank you for sharing!

  15. Cindy says:

    Hi, Amy. The color may have to do with the kind of flour you used. I like to use the white whole wheat flour. It’s still a whole grain flour, but just lighter in color. I’m glad you’re enjoying the recipe. FYI: I also have many more similar recipes in my cookbook, in case you don’t have it. ~Cindy

  16. Melissa says:

    I love this recipe! Struggling with what to eat with it for protein? My favorite way to eat it is with the belly jam from the THM book. If I eat 2 is that enough protein or do I need to eat something else with it?

  17. Cindy says:

    Hi Melissa. I’m glad you enjoy the English Muffins. Adding a creamy drink with collagen protein can also be a great addition. I also like to make a simple fruit smoothie with some whey or egg white protein. A mango/ banana smoothie pairs well with it. Enjoy!

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