As more people adopt gluten free diets for health or personal reasons, one of the common questions that comes up is whether you can still enjoy favorites like English muffins. English muffins are a breakfast staple for many, but traditional varieties contain gluten. Fortunately, several brands now offer gluten free English muffins, allowing you to keep these tasty treats in your morning routine.
What is gluten and why do some people need to avoid it?
Gluten is a protein found in grains like wheat, barley and rye. For most people, consuming gluten is not a problem. However, for those with celiac disease or non-celiac gluten sensitivity, gluten can cause serious health issues:
- Celiac disease is an autoimmune disorder where gluten consumption causes damage to the small intestine. This can lead to malabsorption of nutrients, along with gastrointestinal symptoms like diarrhea, bloating, and abdominal pain.
- Non-celiac gluten sensitivity involves gluten triggering symptoms like fatigue, headache, and joint pain in individuals without celiac disease. The mechanism is not fully understood.
The only treatment for celiac disease is strict adherence to a 100% gluten free diet. People with non-celiac gluten sensitivity may also find avoiding gluten improves their symptoms. This is why having access to gluten free alternatives to common foods like English muffins can be so important.
Are traditional English muffins gluten free?
No, traditional English muffins are not gluten free. Here’s why:
- English muffins are made from wheat flour, which contains gluten.
- The nooks and crannies that English muffins are known for come from gluten development during the fermentation process.
- Most brands that make traditional English muffins use variations of wheat flour, like enriched wheat flour, whole wheat flour or wheat starch.
So if you require a gluten free diet, conventional English muffins that contain any type of wheat are off limits. But the good news is that several companies now produce gluten free English muffins, using ingredients like rice flour and tapioca starch instead of wheat.
What are some gluten free brands of English muffins?
Here are a few top brands making gluten free English muffins:
Canyon Bakehouse
- Made with brown rice flour, tapioca starch, potato starch and xanthan gum
- Vegan and non-GMO verified
- Fluffy texture with slightly sweet taste
- Come in flavors like cinnamon raisin, wild blueberry, and sea salt
Glutino
- Made with a blend of corn starch, potato starch, brown rice flour and more
- Dairy free
- Traditional English muffin taste and texture
- Offered in plain or multigrain varieties
Schar
- Made from corn starch and corn flour
- Vegan and non-GMO
- Slightly sweet taste
- Come in classic or cranberry flavors
Udi’s
- Made with tapioca starch, potato starch, brown rice flour and more
- Sturdy, bakery-style texture
- Offered in classic, cinnamon raisin and cranberry flavors
Trader Joe’s
- Made with brown rice flour, tapioca starch, potato starch and xanthan gum
- Affordable option
- Sold in classic or whole grain varieties
There are also several store brand or generic gluten free English muffin options sold at large grocery chains. These help provide an even more budget-friendly choice.
What ingredients make gluten free English muffins possible?
Creating a tasty, gluten free English muffin that mimics the texture and mouthfeel of a traditional wheat muffin is tricky. Here are some of the main ingredients used:
Rice flour
Rice flour comes from finely milled rice. It provides structure and starchiness, but doesn’t contain the gluten that wheat flour does. Brown rice flour in particular helps gluten free baked goods mimic the texture of whole wheat.
Tapioca starch
Tapioca starch comes from the cassava root. It’s a common ingredient in gluten free baking for adding chewiness and structure.
Potato starch
Adding potato starch helps bind ingredients and lends moisture and softness to gluten free English muffins.
Xanthan gum
Xanthan gum is added to many gluten free products as a binding and thickening agent. It takes the place of the sticky elasticity that gluten provides.
Sugars and sweeteners
Ingredients like sugar, brown sugar, honey, and molasses add sweetness and moisture to gluten free English muffins, improving the flavor.
Dairy substitutes
Non-dairy alternatives like almond milk, coconut oil, and vegan yogurt are used to make dairy free gluten free English muffins.
Flavors and inclusions
Gluten free English muffins often include extra ingredients like cinnamon, fruit, nuts, or spices to amp up the flavor. With the milder taste of gluten free flours, this extra flavor helps make them more palatable.
Do gluten free English muffins taste the same?
There are differences in taste, texture and appearance between traditional wheat English muffins and gluten free varieties. Here’s how they compare:
Taste
Gluten free English muffins tend to have a milder flavor than wheat-based ones, along with a hint of sweetness. They won’t have that same fermented, sourdough taste. Any added flavors like blueberry or cinnamon tend to be more pronounced.
Texture
While many gluten free muffins come close, it’s hard to perfectly mimic the chewy yet tender crumb of a wheat English muffin. Gluten free varieties tend to be more dense and cake-like. They toast up a bit softer as well.
Appearance
Traditional English muffins split apart into the distinctive nooks and crannies when cooked. Without gluten development, gluten free English muffins won’t have these gaps and holes. Visually, they look more like flattened bread.
Nutrition
When it comes to nutrients, gluten free muffins vary by brand in calories, carbohydrates, protein, fiber and more. They often have extra vitamins and minerals added. Those made with whole grains like brown rice flour offer more nutrition than plain white flour.
How do you prepare and serve gluten free English muffins?
Gluten free English muffins can be enjoyed in all the same ways as traditional wheat muffins. Here are some serving ideas:
- Toast them and add peanut butter and jam for breakfast
- Make a bacon, egg and cheese sandwich
- Use in place of bread for avocado toast or toast with nut butter
- Top with sausage, egg and cheese for a quick gluten free breakfast sandwich
- Make a pizza muffin with marinara sauce and toppings
- Serve alongside soup or chili
- Make a BLT sandwich
Most brands provide instructions to toast or bake their English muffins before eating. This helps improve the texture and makes them taste fresher. Let them cool slightly before adding fillings if toasting, as they retain heat well.
Gluten free muffins tend to dry out more quickly than wheat-based ones. Store unused portions in an airtight container in the fridge or freezer. To refresh, dampen slightly and reheat in the microwave or toaster oven before serving.
What are some easy gluten free English muffin recipes?
Here are a few easy homemade gluten free English muffin recipes to try:
Basic Gluten Free English Muffins
This simple recipe only calls for a handful of ingredients:
- Brown rice flour
- Tapioca starch
- Corn starch
- Sugar
- Salt
- Yeast
- Milk or non-dairy milk
- Eggs
The keys are whisking together the dry ingredients, mixing in the wet, then letting the dough rise before griddling it on the stove. Customize with add-ins like raisins or cinnamon.
Dairy Free Vegan English Muffins
For those avoiding dairy, try this vegan take made with:
- Brown rice flour
- Corn starch
- Tapioca starch
- Sugar
- Salt
- Yeast
- Non-dairy milk like almond milk
- Apple cider vinegar
The apple cider vinegar helps the vegan milk curdle, giving structure to the muffins. Let the dough proof overnight in the fridge for best results.
Paleo English Muffins
This paleo recipe uses coconut flour and arrowroot starch for a grain free muffin:
- Coconut flour
- Arrowroot starch
- Baking soda
- Honey
- Salt
- Eggs
- Coconut milk
- Coconut oil
The key tips are greasing the pan with coconut oil and cooking the muffins gently over medium-low heat. Top them with your favorite paleo approved jam.
Should you buy or make gluten free English muffins?
When going gluten free, you have the choice to purchase specialty products or make your own at home. Here are some pros and cons of buying vs. baking gluten free English muffins:
Buying
Pros:
- Saves time and effort – no need to research recipes and bake yourself
- Convenient to pick up at the store
- Often made in dedicated gluten free facilities, reducing cross-contamination risks
Cons:
- More expensive than homemade
- Less control over quality or ingredients
- Less variety in flavors and add-ins
Baking
Pros:
- Customize with your favorite flavors and ingredients
- Get a large fresh batch for less money
- Control over the quality – choose better flours and avoid preservatives
Cons:
- Requires time and work to make at home
- Learning curve to perfect gluten free recipes and techniques
- Potential for cross-contamination from your kitchen
In reality, most gluten free individuals do a mix of buying specialty items and baking their own. Purchasing pre-made English muffins offers a quick breakfast option that can be handy when you’re busy or traveling. But baking lets you personalize flavors and control ingredients. Combining the two gives you the best of both worlds.
The bottom line
Traditional English muffins are off the menu when eating gluten free. But thanks to several specialty brands, from Canyon Bakehouse to Udi’s, gluten free English muffins are readily available. Made with alternate flours like brown rice, corn, and tapioca, these allow you to enjoy the taste and texture of a favorite breakfast bread while avoiding gluten. Gluten free muffins require some adjustments to your expectations and preparation methods. But with an open mind (and tastebuds), you can successfully incorporate them into a wheat-free lifestyle.