Keto Ginger

Keto as a Way of Life

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Keto Maple Breakfast Sandwich Muffins

So you came here for the Keto Maple-Flavored “English” Muffins for Breakfast Sandwiches recipe that you saw on Pinterest or Facebook.

You can skip to the recipe if you want, but I hoped to explain a couple things about the methods behind the muffin madness first.


When it comes to fast food breakfast, one of my all-time favorites is the Sausage Egg and Cheese McGriddle at McDonald’s. I used to stop off multiple times every week for those bad boys on my way to work.

Obviously, those have WAY too many carbs for Keto… or for anyone else, if I’m being honest. But they taste SO good! All maple-flavored and sweet mixed with the spiciness of the sausage, salty cheese and yummy egg.

I’ve thought about them several times in the last few years since going Keto and finally determined that I would try to come up with a recipe that at least got close to the flavor and texture that I used to enjoy so much.

What came out of my efforts is a Keto Maple Breakfast Sandwich Muffin that captures that maple flavor in a sandwich bread that resembles a soft version of an English Muffin in texture. The outside of the muffin has a nice bite to it while the inside is moist, slightly mealy like you might expect from an English Muffin, and durable enough to hold up to any breakfast foods you might want to throw on there!

While a lot of Keto breads are crumbly or cakey with an almost gummy mouth feel, these muffins are none of those things. They also don’t taste like almonds or coconut, which often happens when you use almond or coconut flour.

I think you’re going to love these. Give ’em a try and let us know in the comments!

Ingredients – Notes

Almond Flour:

Made of blanched and ground up almonds, this flour offers texture, flavor and substance to baked items.

Since there is no gluten or binding agent in almond flour, you typically have to use eggs in combination with this ingredient in your recipes.

We've tried a few different brands, and they're all good quality, but for the price, we like Blue Diamond. As I write this, it's $.28 cents/oz on Amazon versus $.52/oz for Anthony's and $.66/oz for Bob's Red Mill.

Golden Monkfruit

Golden Monkfruit is the perfect Keto substitute for brown sugar.

It has the sweet, caramel-like flavor with a hint of molasses that you would expect from brown sugar. But it has none of the carbs!

Monkfruit, in all its forms, has become our Keto sweetener of choice.

Learn More About Sweeteners

Interested in learning a little more about sweeteners and where they rank for Keto?

We put together a handy chart of 55 sweeteners commonly used on the market today. The chart shows you which sweeteners are actually sugar, which ones are bad chemicals or natural, where they land on the Glycemic Index and more.

We also rank each sweetener on the list as Good, Bad, or Ugly for Keto.


Click here to read our 55 Sweeteners blog post.


Or just click the image to download the free chart as a pdf.

Hemp Hearts

This is one of those ingredients we’d never heard of before Keto. Since we discovered Hemp Hearts, we’ve found about a brazillian uses for them!

With 1 carb and 1 dietary fiber per serving, it’s the perfect ingredient to use in Keto oatmeal, to make Keto breads/muffings and all sorts of other things. Needless to say, you’ll see this ingredient in a lot of the recipes on this blog.

Ground Flax Seed

Flax seed is one of the essentials of Keto baking. It adds a depth of flavor to breads/muffins. With only 1 net carb per 2 tablespoons, it’s a great addition to any recipe that might use flour or meal.

We like it because it’s also a good source of Magnesium and Omega 3 fatty acids.

For more on Flax Seed, check out our blog post about it, "Why Flaxseed is Good for Keto and Great for You"

Espresso Powder

We tend to use this ingredient a lot in Keto cooking, so I've listed it in our Keto Ingredients section of the blog.

It adds a depth of flavor... a 'roasty-ness', if you will, to a lot of dishes; especially baked recipes.

You don't need much to add some richness and character to a dish without necessarily making it taste like coffee.

Espresso powder provides a great background note and flavor without adding carbs, so we love it!

Maple Extract

Watkins makes some of the best extracts on the market. Their Maple hits the mark in a big way!

The flavor of their Maple extract will make you think you poured syrup in your recipe. Just don't use more than a few drops for a recipe because you'll quickly overwhelm the dish with maple flavor, which turns sort of bitter.

The flavors of Watkins extracts don't get lost in other ingredients or when they are baked.

Recipe Instructions – Notes

There are a couple unusual steps in this recipe that helps to give the muffins their texture.

When you look at the ingredients, you may just think this is a fathead dough. It’s true; the ingredients do resemble those in a fathead dough. But the method is different.

Grind the Hemp Hearts

I have done this step using a spice grinder and the small food processor attachment on my Cuisinart Immersion Blender. Either works well, but I lean toward the food processor because it’s easier to clean.

This step is optional, but I think it provides a better texture in the Breakfast Bread. Leaving the Hemp Hearts whole gives it a bit more of a mealy texture in the end that is great if you’re making Keto cornbread. But it’s not something I like as much in breakfast bread. This step is completely up to you though. You can skip it if you like, and the bread still tastes amazing.

Immersion Blender

This CuisinartCSB-79 Smart Stick Hand Blender  is the one we use.

It has been an invaluable addition to our kitchen arsenal. The whisk attachment has even replaced our old standard hand mixer.

It whips cream in no time, purrees berries, immulsifies mayonaise, blends salad dressings, you name it!

Coat & Mix the Cheese Shreds

In most fathead dough recipes, you microwave the cheese until it’s melted. Then you mix in the dry ingredients and knead it together into a dough ball.

In this recipe, you will mix the cheese shreds with the dry ingredients cold. Make sure every little bit of cheese is coated with dry ingredients. When the cheese melts, you don’t want it forming a ball.

Once the cheese shreds are all coated, microwave the mixture for 30 seconds. This isn’t long enough to completely melt the cheese; just soften it a bit.

Using your fingers, press and mix everything together in the bowl, breaking up the cheese bits into even smaller pieces.

In the end, you will have something that resembles loose, moist breadcrumbs.

This step is important to form the English Muffin like texture for the breakfast bread, keeping it from being quite so dense.

This is what your mixture should look like at this point: loose, moist bread crumbs. 

Once that is done and you’ve mixed in the eggs and maple extract, you will want to spoon the batter into the English Muffin tins.

NOTE: The batter will be lumpy. That’s ok!

Spoon the batter into your tins as evenly as possible. There is no precise measurement here. Just get it as close as possible.

You will be able to put roughly 2 regular-size spoons full into each muffin round.

Oh, and here are links to the muffin tins and silicone mats we use. Those little jewels make these muffins extra easy to make! (I’ll NEVER bake without silicon mats again!)

English Muffin Rounds

I admit that I bought these  just to experiment with them and found that they can be used for all kinds of baked things.

Keto Pumpkin Spice Latte Coffee Cakes, of course, but also Keto English muffins, Keto sandwich bread, Keto blueberry muffins….

I even use them as an easy way to shape ground meat (beef or sausage) or to cook eggs in that perfectly round shape.

Silicone Mat

A silicone mat is, by far, the easiest way to keep baked goods from sticking to your sheet pans. I’ll never try to bake cookies, muffins or anything else on a pan lining other than a silicone mat again.

They’re easy to wash and take care of, and durable enough to last a long time.

If they stick a little in the tins, it’s always on the very bottom. Just flip them over and use a sharp knife to gently cut around the outter edges of the muffins.  Careful if they are still hot, of course.

That’s all the special explaination I have. Just follow the recipe below and you’re all set.

While these are cooling, go ahead and fry yourself up a couple sausage patties and eggs so you can assemble your Sausage, Egg and Cheese McGriddle (er, I mean…. Breakfast Sandwhich Muffin) when they cool a bit.

PS: Wanna make your own breakfast sausage, but you need a good recipe? Check our recipe out here!

Thanks for Reading

We hope you enjoy this Keto Maple Breakfast Sandwich Muffin Recipe. If you give this recipe a try, please let us know how it works out for you. Please drop us a line in the comments below, send us an email at or join us on our Facebook Page where we share and discuss Keto recipes all the time.

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Keto Maple Breakfast Sandwich Muffins

A mildly sweet, maple flavor make these breakfast muffins perfect for a egg and cheese sandwich or to serve with butter and sugar free preserves.

Course Breakfast
Cuisine American
Keyword breakfast, Maple, muffin
Prep Time 10 minutes
Cook Time 15 minutes
Servings 4 muffins
Calories 174 kcal


Wet Ingredients

  • 4 Oz Shredded Mozzarella Cheese 4 oz by weight is roughly 1/2 cup
  • 2 large Eggs
  • 1 tsp Maple Extract


  1. Optional: Add Hemp Hearts to a spice grinder or food processor and pulse several times to break down the seeds. This is an optional step that provides a better texture in the bread. You don't technically need to do this. Your bread will just be a little more grainy.

  2. Add all dry ingredients to a microwave safe bowl and mix together thoroughly.

  3. Add the mozzarella cheese and mix, ensuring that every little cheese shred is coated with the dry ingredients.

  4. Microwave the mixture on high for 30 seconds

  5. Carefully stir the mixture. It will be very warm. Break up the cheese shreds and continue working the mixture until it resembles loose, moist bread crumbs. It works best if you use your hands for this.

    NOTE: This is different from most fat head dough because you're not kneading the mixture into a dough ball.

  6. Add eggs and maple extract to the mixture and stir to combine. When all the egg is well incorporated, the mixture is ready. It will still be lumpy, but that's ok.

  7. On a baking sheet lined with a silicon mat, place 4 English Muffin tins (not touching each other) and lubricate the insides of them thoroughly with a Keto approved cooking spray or butter.

  8. Spoon muffin batter evenly into the tins. Approximately two regular spoons full per tin. Using your spoon, just nudge the batter around to cover the area inside the tin. No need to make this perfect; they spread out a little and rise in the oven.

  9. Bake in a 400 degree F oven for 15 minutes.

  10. Remove from oven and let them sit and cool for at least 10 minutes before removing from the round to cut and serve.

    NOTE: If they are stuck in the tin, it's likely just around the bottom of the tin. Flip the tins over and carefully run a sharp knife around the edges to loosen the muffin. They should release with very little effort.

Nutrition Facts
Keto Maple Breakfast Sandwich Muffins
Amount Per Serving (1 Muffin)
Calories 174 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 7mg2%
Sodium 319mg14%
Carbohydrates 4g1%
Fiber 2g8%
Sugar 1g1%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.

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The products on this page may be affiliate links; many of them found on Amazon. If you purchase any of these products through our links, we will receive a small commission from the sale. See our Affiliate Disclaimer for more information.