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AIP English Muffins

AIP English Muffins
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These AIP English muffins are a grain-free, nut-free, and egg-free alternative to the classic breakfast staple. Made with green plantains and tigernut flour, they are soft, chewy, and perfect for a variety of toppings. Whether you’re following the Autoimmune Protocol or simply looking for a healthier option, these muffins are a delightful addition to your table.

Ingredients

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  • ½ cup full-fat canned coconut cream or milk (shaken well)
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons AIP baking powder
  • ½ cup tigernut flour
  • ½ cup arrowroot starch + 2 tablespoons (for thickening)
  • 1 tablespoon gelatin (as an egg substitute)
  • ½ teaspoon fine sea salt
  • 1 large green plantain (peeled and chopped)
  • 2 tablespoons extra virgin olive oil (plus more for brushing)

Substitution Tips:

  • Coconut cream can be replaced with unsweetened almond milk if not strictly AIP.
  • Tigernut flour is key for texture; substitutions may alter results.

Instructions

  1. Prepare the Coconut Cream Mixture: Combine coconut cream and apple cider vinegar in a small bowl to create a “buttermilk.” Set aside.
  2. Mix Dry Ingredients: In a large mixing bowl, whisk together tigernut flour, arrowroot starch, gelatin, baking powder, and salt until well combined.
  3. Blend Wet Ingredients: Blend chopped green plantain with the coconut cream mixture and olive oil until smooth.
  4. Combine Wet and Dry Mixtures: Pour the blended mixture into the dry ingredients. Gently fold together using a spatula until just incorporated—avoid overmixing. Let the dough rest for 10 minutes to thicken.
  5. Adjust Dough Consistency: Add 2 tablespoons of arrowroot starch to the rested dough and fold gently until it forms a pliable but slightly sticky consistency. Dust your hands with starch to prevent sticking while shaping.
  6. Shape and Bake: Preheat oven to 350°F (175°C). Grease a baking sheet or line it with parchment paper. Divide dough into 4–6 portions and shape into balls with your hands. Place them on the sheet about three inches apart as they will spread slightly during baking.
  7. Bake to Perfection: Bake for 35–40 minutes until golden brown and firm to the touch. Remove from oven and let cool completely before slicing to avoid a gooey center.

Notes

Serving Suggestions:
Serve these muffins warm, sliced in half, and toasted for extra crispness. Top with salted palm shortening, avocado slices, or your favorite AIP-friendly spread.

Tips & Tricks:

  • Use green plantains for optimal texture; ripe ones will make the dough too sweet and sticky.
  • Resting the dough is essential for thickening—don’t skip this step!

Storage & Reheating Instructions:

  • Store in an airtight container at room temperature for up to three days. For longer storage, wrap muffins individually in plastic wrap or foil and freeze for up to three months.
  • To reheat: Toast directly from frozen in a toaster oven or warm in an oven at 300°F (150°C) for about five minutes.

Find it online: https://easyrecipeacademy.com/aip-english-muffins/