GF Sourdough English Muffins

This recipe was adapted from another recipe that I came across, but it called for gluten free flours that we do not use with our Trim Healthy Mama lifestyle, butter, and it mixed fuels…to the drawing board I go!

Thankfully, my family has not been accustomed to much in the way of bread-like creations in the last 6 years and they are happy with anything I have been coming up with during my sourdough adventures.

If you would like to see the video I made on Instagram showing how I made these you can go here.

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  • 1 1/2 Cups Gluten Free Sourdough Starter, or if you do not have a mature starter and would like to purchase some of mine dry, you can go here.
  • 1 Cup untreated water
  • 2 Cups Certified Gluten Free Oat Flour, we grind Certified gluten free rolled oatmeal in our Vitamix to make this.
  • 2/3 Cup Egg Whites
  • 1 teaspoon Baking Powder
  • 1/2 teaspoon Baking Soda
  • 1 teaspoon Mineral Salt


  • Pull unfed, active sourdough starter out and mix with the water and the oat flour.
  • Let it sit for 4-12 hours, I have let it sit 24 hours and it still worked well.
  • Mix in the remaining ingredients.
  • Let sit another 30 minutes to let the Baking Powder and Baking Soda activate fully.
  • Preheat the oven to 350 degrees Fahrenheit
  • Prepare the baking sheet with Aluminum or parchment, and wide-mouth mason jar lid rings. Or, use a silicone muffin top pan.
  • Spray lightly in the rings with cooking spray.
  • Fill to just under the top of the rim with the rested batter.
  • Bake for 25-35 minutes
  • Pull from the oven and let them sit and be cool enough to pull the muffins out of the rings without burning yourself.
  • Let fully cool before you cut into them.
  • These are compatible with an E meal on the Trim Healthy Mama plan, keeping it to 1 with room for some fruit, or 2 with no additional carb sources.


I ran out of certified gluten free oats recently, and I needed to use some of my starter, so I used this baking blend in the place of the oat flour. IT WORKED! Here is what I learned about the difference in the gluten free flours though….

**Use 1 1/4-1 1/2 Cups baking blend instead of the full 2 cups or you will have a very dry mixture that needs to cook longer.

**Do not fill the mason jar rings more than half full, this blend rises much more than the oat flour version.

Thank you so much for stopping by!

If you want to learn more about my family, what I do as a Trim Healthy Mama Lifestyle Coach, or how to cut down your cooking time you have come to the right place.

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