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Low Sodium English Muffins

Packaged English muffins are lovely, especially as we start getting close to fall. But store-bought English muffins are pretty high in sodium, especially for those of us with lower limits. Something about English muffins is such a comfort food for me. I have memories of toasting them with my Great Aunt and watching the butter and peanut butter fill the nooks and crannies as it melted. I just had to create a low sodium English muffin recipe.


But have no fear! Making low sodium English muffins from scratch is easier than it looks. And they freeze very well. Splitting them before you freeze them, then all you have to do is put them in the toaster.


*Please note: I don't recommend substituting the bread flour with AP flour unless you replace 3 tablespoons with vital wheat gluten. This recipe needs the higher protein in order to keep the structure, especially with no salt to help build it. Trust me, you will end up with squat hockey pucks.*


This low sodium recipe has a long first rise. 12 hours is the optimal rise time in the fridge. That's what builds up that complex flavor. You can do a quick first rise, but you'll lose a lot of flavor. That's the flavor that salt would typically enhance if it were in the recipe.


This recipe makes 12 English muffins with about 85 milligrams of sodium


low sodium toasted English muffin on top of a stack of English muffins on a checkered wood cutting board

Ingredients

  • 1 1/3 cup warm water (110 F)

  • 3 tablespoons unsalted butter, melted

  • 3 tablespoons honey

  • 2 1/4 tsp yeast

  • 3 1/2 cups bread flour *see note above

  • Cornmeal for dusting

Directions

  1. In a large liquid measuring cup, mix together water, melted butter, honey and yeast until everything has dissolved. Let stand for about 5 minutes. You should start seeing the yeast bloom. If not, repeat with fresh yeast.

  2. Using a stand mixer with a dough hook, add the flour and start mixer on low. Slowly add the wet mixture let knead until the dough starts coming together. Increase the speed to medium until the doughball becomes nice and smooth. You can add extra flour if the dough is sticking to the sides.

  3. Remove the bowl from the mixer, cover with a silicon lid or plastic wrap. Put in the fridge and let rise at least 8 hours. *If you're in a time crunch, let the dough rise in a warm place until it's doubled, about an hour.*

  4. Remove the dough from the fridge and transfer doughball to a clean counter. Add a thin layer of cornmeal in a rimmed baking sheet. Cut dough into 12 pieces and shape into balls and arrange on the rimmed baking sheet. I took a cup and swirled each dough ball on the counter to get it perfectly round. Cover with a kitchen towel and let rise until almost doubled.

  5. Preheat oven to 350F and line a 2nd baking sheet with parchment paper. Press the dough balls down so they are a disc about 3 inches in diameter with a spatula. Flip the dough discs over to cover in cornmeal, adding more if necessary.

  6. Heat a large skillet on medium heat. Place 4 muffins in the skillet and cook until nice and golden brown, pressing down lightly on the tops as they cook to keep them flat. Flip and repeat on the remaining side. Place muffins on the 2nd baking sheet.

  7. Bake in the oven for about 15-20 minutes and use a wire rack to cook. Split with a fork.

I just love these low sodium English muffins. You will often find me toasting one up for a quick weeknight dinner on the run. They also make the perfect low sodium breakfast sandwich, especially with my low sodium breakfast sausage recipe. Those are simple to make and freeze so you always have a breakfast sandwich ready to microwave.


I hope you enjoy this heart healthy recipe! Don't miss out on my new low sodium recipes, subscribe now!


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