Hemp Seed English Muffins (Grain Free)

Serves: 3

Happy Sunday! I hope you are having an enjoyable weekend!This recipe was intended for last Sunday, but since I was having major computer trouble last weekend, it was pushed off until today! Either way, it is an amazing and delicious recipe that I hope you try! :)

Today’s recipe is very quick, simple and delicious! One afternoon I was craving a burger and wanted a ‘bun’ for it, so I threw this together on a whim! It actually came out very delicious AND made the perfect bun for that juicy burger ?

Feel free to add in your own spices (sweet or savory) to cater to your craving! I also made a cinnamon raisin version that was amazing! I hope you enjoy! :)

Fit Ingredients

  • 5tbs (35g) coconut flour (could sub 2tbs for protein powder)
  • 1/2 tsp baking powder
  • 1 1/2 tbs (15g) hemp seeds
  • 3 large eggs (or 1 egg, 2 egg whites and 1tbs oil of choice)
  • 3/4 tsp pizza seasoning*

*This is where you can use any seasoning you’d like! Add in cinnamon, nutmeg, ginger, etc for a sweet version OR use any savory herbs you’d like! Also, feel free to throw in dried fruit, nuts, other seeds, etc!


  • baking sheet
  • parchment paper
  • non stick spray



1. Pre heat your oven to 325 degrees.

2. In a bowl combine your dry ingredients: coconut flour, baking powder, hemp seeds and seasonings.

3. In a second bowl whisk together your 3 eggs.

4. Add your dry ingredients into your eggs.

5. Mix well. (Your dough should be somewhat sticky)

6. Line your baking sheet with parchment paper.

7. Spray the parchment with non stick spray.

8. Drop the dough onto the parchment in 3 equal amounts.

9. Using the back of the spoon, shape into circles and flatten slightly.

10. Bake for ~7-10 minutes.

11. Remove from the oven and allow to cool slightly.

12. Cut in half and use as a bun, top with nut butter, coconut manna, make mini pizzas…the possibilities are endless!! :)

Like I mentioned above, I made both this savory version and a cinnamon raisin version. Both were delicious!! I used the savory as a burger bun and made mini pizzas! Feel free to make this into one large crust to make a big pizza if you’d like! I would recommend baking it slightly longer to really crisp up the edges!


Nutrition (per 1 out of 3 muffins)*

Calories: 148.3, Protein: 9.5g, Carbs: 8.0g, Fat: 8.5g (3g Saturated), Sodium: 90mg, Fiber: 4g (Net Carbs: 4.0g)

*These can also be made into 2 larger muffins. The calories would be about 222.5. I made one batch in 3 and another in 2.