AIP English Muffins

English muffins—a breakfast classic. Crispy on the outside, soft and chewy on the inside. While their origins trace back to Britain, the version we love today was made famous in 19th-century New York by Samuel Bath Thomas. Yep, the guy behind “toaster crumpets,” which eventually became the English muffins we all enjoy.

For those following the Autoimmune Protocol (AIP), this version is a game-changer (oops, no “game-changer”—but you get the idea). It’s grain-free, egg-free, and nut-free, but still delivers that crusty, tender bite. Whether you spread on some salted palm shortening or pile it high with your favorite toppings, these AIP muffins bring both comfort and versatility to your table. A win-win!

Quick Recipe Snapshot

• Prep Time: 15 minutes
• Cook Time: 35-40 minutes
• Total Time: ~55 minutes
• Yields: 4–6 muffins
• Difficulty: Medium (you’ll need to pay attention to dough texture)
• Tools You’ll Need:
  • Blender or food processor
  • Mixing bowl
  • Baking sheet
  • Parchment paper or some oil for greasing

Scaling? Want more or fewer muffins? No problem. Just double or halve the recipe—just make sure the dough stays the same texture.

Make-Ahead Tips: These muffins store well! Bake them ahead. They’ll keep at room temperature for up to three days or freeze beautifully for longer.

What You’ll Need

Ingredients

• ½ cup full-fat canned coconut cream/milk (shake before opening)
• 2 tbsp apple cider vinegar
• 2 tsp AIP baking powder
• ½ cup tigernut flour
• ½ cup arrowroot starch (plus 2 extra tbsp)
• 1 tbsp gelatin (this replaces eggs)
• ½ tsp fine sea salt
• 1 large green plantain (peeled and chopped)
• 2 tbsp extra virgin olive oil (plus a bit more for greasing)

Substitutions & Tips

• Coconut Cream/Milk: Coconut cream makes these fluffy. No coconut? Unsweetened almond milk works too (if not strictly AIP).
• Tigernut Flour: Don’t skip this one—it’s key to the texture.
• Green Plantain: Stick with unripe (green) plantains. They give the muffins their structure and elasticity.

Pro Tip: Let your ingredients come to room temperature before mixing. It makes everything blend better.

How to Make Them

Ready to bake? Here’s the step-by-step process.

Step 1: Prep Your “Buttermilk”

In a small bowl, combine the coconut cream and apple cider vinegar. This makes a quick “buttermilk” that helps the muffins rise. Set it aside.

Step 2: Mix the Dry Ingredients

Whisk tigernut flour, arrowroot starch, gelatin, baking powder, and salt in a large mixing bowl. No clumps allowed—smooth is the goal.

Step 3: Blend the Wet Ingredients

Peel and chop that green plantain. Toss it into a blender with the coconut cream mixture and olive oil. Blend until it’s perfectly smooth. Think creamy, not chunky.

Step 4: Combine Wet and Dry

Pour the blended mix into the bowl of dry ingredients. Gently fold everything together with a spatula. Don’t overmix—you want a nice, thick dough.

Step 5: Rest the Dough

Let the dough sit for 10 minutes in a warm spot. This is important. It gives the gelatin time to do its thing and thicken up the dough.

Step 6: Perfect the Dough

The dough will be sticky. Add 2 more tablespoons of arrowroot starch and fold it in until the dough feels pliable but still slightly sticky. Dust your hands with some starch to make shaping easier.

Step 7: Shape and Bake

Preheat your oven to 350°F. Line a baking sheet with parchment paper or lightly grease it. Divide the dough into 4–6 balls, rolling them with your starch-dusted hands. Space them out—they’ll spread just a little. Bake for 35–40 minutes until the muffins are golden and firm.

Step 8: Cool Before Slicing

Patience is key here. Let them cool completely before slicing. If you cut them too soon, the inside will be gooey.

Ways to Customize

Switch It up

• Savory Boost: Add fresh herbs like rosemary or thyme. Great for burger buns!
• Sweet Twist: Sprinkle in cinnamon or a dash of vanilla for breakfast muffins.
• Seasonal Fun: Swap the plantains for pumpkin puree in the fall (just adjust the liquid as needed).

Dietary Modifications

• Want a vegan version? Use agar powder or flax gel instead of gelatin. (Heads up: results may vary.)

Serving & Storing Your Muffins

How to Plate Them

Serve these warm, sliced, and toasted. Some topping ideas?

• Salted palm shortening for a buttery vibe
• Avocado slices for something hearty
• A drizzle of honey (if not on strict AIP)

What to Serve With Them

Pair with scrambled eggs, fresh fruit salad, or even smoked salmon for a fancy brunch.

Storage & Freezing

• Room Temperature: Store in an airtight container for up to three days.
• Freezing: Wrap each muffin individually in parchment or plastic wrap. They’ll keep in the freezer for three months.

Reheating Tips

• For frozen muffins, pop them straight into the toaster.
• Or warm them in an oven at 300°F for about 5 minutes.

Why Make These?

Let’s face it—baking can feel daunting on restrictive diets. But these muffins aren’t just a recipe; they’re a little slice of normalcy. Comfort food, even when you’re cutting out grains, dairy, and eggs. Give them a try—you might just fall in love with breakfast all over again.

Enjoy the experience of baking and, most importantly, eating these fluffy little gems!

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