One Minute Muffin Recipe

low carb muffin (one-minute, naturally gluten-free, high-protein)

     I haven’t been taking the best care of myself the past few weeks. I’m on a deadline for a new cookbook and the dirty little secret of cookbook writers is that while you’re recipe testing you eat really, really well, but when you’re actually writing? You eat lots of fast food and consume litters of chocolate bunnies.

I guess I should clarify that by saying that You means Me. I’m sure there are some better disciplined people who would never eat a chocolate bunny.

I seem to not be that person.

Anyway, I’ve begun to emerge from my sugar coma and have fallen in love with the One Minute Muffin. It’s not a crockpot recipe. 🙂

Instead, it’s healthy, inexpensive (after you buy the flax meal), packed with fiber, and low-carb. My kids will tolerate them, but aren’t falling over themselves to eat one. They still prefer chocolate to One Minute Muffins. They also still have ridiculously high metabolisms…

The Ingredients:

1/4 cup flax meal

1 egg

1 tablespoon butter

1/2 teaspoon baking powder

1 teaspoon cinnamon (not pictured, sometimes I use pumpkin pie seasoning)

1 1/2 teaspoons sweetener, I use honey

1 tablespoon fresh or frozen blueberries (or smashed banana, shredded apple, etc)

hearty coffee mug sprayed with cooking oil


The Directions:

 Put the first 6 ingredients in a large glass measuring cup or bowl, and whisk to combine. No need to melt the butter or get it to dissolve–if it’s still in a clump, it’s okay. Mostly try to get the baking powder evenly dispersed. Now stir in the blueberries or whatever fruit you’re using. Pour into a greased coffee mug and microwave on high for 1 minute.  Let it sit for a bit, then pour onto a plate; or you can just eat it out of the mug with a spoon. The butter will have melted and made a tiny bit of a “sauce” with the melted blueberries. YUM.

The Verdict:

This is a pretty customizable recipe; feel free to swap out the honey with splenda, agave, brown sugar, etc. There isn’t a drop of flour, making this a naturally gluten free muffin, and if you use non dairy butter it could certainly be dairy-free and I’m imagining an egg-replacer would work okay. If you change up the ingredients and it works, let me know!

It tastes good. Not oh-my-gosh-this-is-the-best-muffin-ever, but actually pretty good considering it’s made completely out of flax meal and has just a tiny bit of sweetener. You can certainly junk it up by adding lots of sugar and more oil, but it’s really actually pretty good just like this. I like that the flax has so much fiber and the egg has a nice shot of protein so if I eat this along with my morning coffee I’m pretty sustained until lunch time.

have a great day, and enjoy your muffin!

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I've tried an awful lot of these so-called "One Minute Muffins" but this one really is the best version. Super customizeable; read the comments for ideas!



  1. Your recipe says baking soda, but the picture has baking powder. I tried it with the soda this morning but got an odd after taste. Is it supposed to be powder?

  2. oh no. Oh Sara I’m so sorry. I hate making mistakes, and this was a rather big one. Yes, it is baking powder, not soda. *hanging head…*

  3. Hey Stephanie!

    Just made my minute muffin for lunch. It came out pretty good for a first try! I think I over-nuked it a little because it didn’t look quite done at a minute. My frozen blueberries were a little bitter, but it was still edible. Tomorrow, I’m going to try maple syrup and banana!

    Neat recipe! Thanks for sharing!

    Lisa. 🙂

  4. I haven’t done any baking with flax meal yet – does it taste like ground flax seeds? Cause I really don’t like the taste of flax seeds…. I hate it, because I know how healthy they are, etc., but I just don’t…. 🙁

  5. Hi Lisa, thanks for reporting back! I haven’t tried the maple syrup, that’s a good idea. I overnuked mine the first time too. It’s a bit misleading when you first take it out of the microwave because the top looks wet (I think it’s the melted butter), but if you put a knife in it comes out clean after a minute (usually! maybe only a 5-10 second variation, if that?)
    now I want to try banana and maple— I wonder if having 1/2 cup of flax in one day is too much for my system? hhmmmm…

  6. Hi Holly, it reminds me of bran. It’s kind of mild, and I think you’ll like it. It’s got a good amount of protein and fiber, and sort of disappears when you add a scoop to smoothies or in cookies. This is the first time I’ve used it as a flour, and was pleasantly surprised. The bag in the photo I got at Costco, and I keep it in the freezer.

  7. The thought did cross my mind to make another one this afternoon, but as much as I like flax meal, I think 1/2 cup would probably do me in! LOL! 😉

  8. OMW – you are thrilling my soul once again!! I have been eating gluten-free since early January, and oh, am I tired of my greek yogurt breakfast! I WILLLLLLL be trying this very soon. Thank you thank you thank you!

  9. I love this one, Steph! Now that my children are out the door for the day, I am going to throw this one together! And thank goodness you will now be leaving all of those bunny litters alone to let them continue to reproduce! 😉

  10. I made one this morning and can say that if you try to cut corners and mix it all up in the mug it won’t mix as well. My bad. Delicious though! I only had bananas in the house and used that but am now planning to pick up some blueberries next time I’m at the store. Thanks for giving me a good use for the flaxmeal I have in the fridge!

  11. I made the mistake of trying to cut corners, once, too. I ended up with a very baking-powderish tasting muffin. gross.
    thanks for reporting back!

    I tried it with peanutbutter today instead of regular butter. No fruit, just the peanutbutter and honey. It was VERY. FILLING. and tasty! 🙂 it kept me from wanting a mid-morning snack, though, which is kind of unheard of for me.
    xoox steph

  12. Wow. The one minute muffin is a lot of fun to make. I followed your directions but stirred the ingredients with a dinner knife. Wonder if that helped make my muffin light and fluffy? Ha. Thanks for the clever muffin with no “calorie guilt”.

  13. This looks like fun, though I’ve no idea where I’d get flax meal. I tried a microwave muffin recipe before, it worked well AS LONG AS you don’t get tempted to put it in again because it still looks wet. Remember, when you’re cooking with a microwave, the standing time is just as important as the cooking time – just like resting a steak.

    (if you want to get technical, it’s because the microwave creates hot spots and cold spots – standing lets the temperature even out, which finishes the cooking).

  14. I just made a version of this muffni ( can’t eat dairy or eggs ). I stirred together the flax meal, baking powder and a pinch of salt , Then in a another bowl I combined 1 Tablespoon peanut butter, 1/4 cup plain soy yogurt and 2 teaspoons of honey. Added the wet ingredients to the dry and stirred to mix. Nuked in a greased coffee mug for one minute then rested for 2 minutes. Has nice texture and flavor.

  15. I made this following your recipe exactly, using frozen blue berries and agave nectar for the sweetener. I microwaved it in the 2-cup pyrex that I mixed it in and it slipped out perfectly after sitting for a minute or two. Delicious!! I will be making this often. Thank you for posting this!

  16. As I was reading the recipe I kept thinking, “I have this. Oooh, this, too!” By the time I finished reading, I knew I had to try it. NOW. I used strawberries right out of our garden and agave nectar. Amazing! Thank you so much for sharing!

  17. Great recipe. I added a teaspoon of vanilla and a scoop of whey protein powder and a tablespoon of nuts.

  18. I made these for my 4 kids last night. They loved them! Great, easy, breakfast for dinner recipe! My picky, sensory sensitive child loved it and said her muffin tasted like Cracker Barrel Blueberry pancakes! My gluten free son appreciated a new, simple recipe he can make himself! Thank you!!

  19. Thank you so much for this recipe! I just made the muffin (used coconut oil instead of butter and walnuts and raisins) and it is AWESOME!!!.
    so few recipes are healthy, delicious, nutritious, and lightning fast. WOW!!!!

  20. Hi Stephanie,

    I wanted to share with you that I’ve been eating one of these muffins pretty much daily for the past 6 months. I’ve lost over 43 pounds by doing Atkins, and these are what keep me going in the morning and keep me regular. 😉
    I used to need more sweetness, but since I’ve pretty much cut out all sugar, my tastebuds have changed and I now no longer use any fruit but just have a tiny dab of honey and then add cinnamon.
    I take my flax when I travel and heat it up in the hotel in the microwave in the morning dining area (I travel an awful lot for work, and we stay at HolidayInn Expresses, which have breakfast rooms).

    By eating this muffin for breakfast, than a chicken ceaser salad no croutons for lunch, and a piece of fish or lean chicken for dinner with vegetables, I’ve lost all my weight that I wanted to, plus more. My health has never been better and I feel wonderful and can now keep up with my grandchildren. I never thought, actually, that I would be this weight that I am again (140s// not bad for an old lady of 62!).

    I share this simple muffin daily with anyone who will listen, becayse I do think it was the secret to sticking to Atkins long-term. The fiber fills me up, makes me feel like I’m eating a “forbidden” food, and keeps the pipes greasy!!

    thank you again so much. When we needed to turn glutenfree for my husband, I was thrilled to remember that my favortie crockpot lady was already all gluten free and then when I needed to cut out sugar and lose weight because of knee problems and typeII on the horizon, well, I felt quite depressed.
    You and your recipes have really kept me going.

    sorry for the typos — my phone isn’t the best for typing.

  21. Hi Talia, thank you for taking the time to write and for letting me know all your good news! Congratulations on your weightloss and health!

  22. We don’t use a microwave. How about baking a batch in the oven? I’d be interested in a conversion for a family batch of this in the oven:)

  23. I made one of these this morning, without the fruit and cinnamon. Added 2 tsp of cocoa powder instead. Came out nearly like a chocolate cake, in fact if I’d added a swish of melted butter to the top and a sprinkle of splenda it could’ve passed for one. LOVE THIS RECIPE!

  24. Great recipe. As I am a baker by trade, this was wonderful. I used Stevia and fresh raspberries. Healthy and taste great. Comfort food in the early AM, Thanks!

  25. Just finished eating one. My first attempt and it was really good. I used egg beaters, Stevia and Brummel & Brown spread as my substitutes. 5 PointsPlus value. It was a nice treat. I was diagnosed with Celiac in 2003. I really appreciate your postings.

  26. I’ve made this twice for breakfast and everyone eats it. They know it’s healthy and it’s ok! Very tasty and I feel great knowing how healthful it is! I used coconut oil instead of butter. Thank you Stephanie!

  27. Want a method of cooking it in the crock pot, oven and toaster oven.
    My mouth is watering.

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