The Infamous Muffin-in-a-Minute

For quite some time, I’ve read on the low-carb forums about the “muffin in a minute” or “one minute muffin”. And now, even the Atkins site itself has a page for the muffin in a minute. So despite my hesitation due to the large egg-to-otherstuff ratio (I’m not a fan of egginess), I gave it a whirl.

First off, I don’t have flax meal. But I do have coconut flour. Since the CoCoFlo is really, really thirsty stuff, I’m using less of it than the recipe calls for flax. Quite a bit less — all of the recipes I’ve seen call for 1/4-cup flax meal, and I went with a tablespoon (a quarter of a quarter-cup) coconut flour. Still … it works.

The ingredients I used:

1 Tbsp coconut flour
1/2 tsp baking powder
1 tsp cinnamon (I usually mix cinnamon and allspice)
1 packet Splenda (or 2 tsp equivalent sweetener)
1 tsp butter
1/2 tsp heavy cream
1/8 tsp vanilla extract (just a splash)
1 large egg

Toss all of the ingredients into the cooking vessel. I’ve tried this in a coffee mug (successfully), but I’m really digging this big 5-inch souffle cup/ramekin I got at Target. Mix everything up until it’s a thick, batter-like consistency. Scrape the sides of your bowl/cup/dish down.

Throw it in the microwave and cook it for approximately one minute. Although for our microwave, I like what we get from 1:15 in there.

And the result is a spongy, cakey, light and fluffy disc of deliciousness. We haven’t had any problems with these guys sticking to the container; just flip over your mug or bowl, and it should pop right out. With sweet flavorings like the cinnamon and Splenda, it’s not eggy! Although I tried a savory variation with Parmesan cheese and garlic powder, and THAT was a little too eggy for me.

To get a cinnamon bun flavor, I let the muffin cool a bit then put a tablespoon or so of spreadable cream cheese on top and sprinkled with an additional packet of Splenda. It hits the sweet spot, and tastes delicous, but there’s nothing naughty about it! And the ingredients are all fresh.

Nutrition facts (cream cheese included):
180 calories / 12 g fat / 9 g carb / 4 g fiber (for 5 g net carbs) / 8 g protein

Let’s compare it to a store-bought microwave cake: the Warm Delights Cinnamon Swirl Cake. That thing has 72 grams of carbohydrate (50 of which are sugar), and a majestic list of industrial processed food ingredients. And over twice the calories as this homemade cakey, muffiny, bready treat.

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  1. I haven’t been watching Idol at all this season but you know I love reality TV. With your cooking posts recently, you were on my mind today while I watched a new show from Australia called “Master Chef” – it’s kind of like Top Chef in the US but these are not professional chefs. Just regular, everyday people. They have cooking challenges to show their own personal style and skills and also challenges where they are all cooking the same dish – from a written recipe – and it’s amazing how every person cooks things differently. It’s also a program that has several episodes a week like the Australian Biggest Loser does. I’ve been watching both at

    missy Reply:

    I get the RealityTVFan feed every day, and I wondered what Master Chef was. I’ll have to check it out!

    Oh, and you’re not missing much on Idol this season. You’d think at this point (top 7) there would be some amazing performances, but I gave this week’s songs mostly sixes and sevens (with one five and one eight) out of ten. Kind of like the Dancing with the Stars scores — mostly middling.

  2. OMG this looks absolutely nummy. I am copying this recipe.

  3. i am so going to try this muffin! thanks for this post!! =)

  4. I tried this out and it was GREAT! Would you say that these are substantially similar to the muffins from the other recipe (the ones that baked in the oven)? I am wondering if they would have a denser, more muffin-like texture if the baking powder were omitted.

    I read a later post where you mentioned wanting to try this with flax seed meal. I think you will find the coconut flour MUCH better, and I’ll be very interested in your results and ratings.

    Thanks for posting these recipes. I’ve been wanting to venture into coconut flour territory but was hesitant for some reason. This was just the push I was needing.

    missy Reply:

    The texture of these muffins is pretty close to the ones I did in the oven. Since these are quicker and easier, I don’t know that I’ll be doing the oven style anytime soon.

    I’ve tried a little bit of flax mixed in, and it doesn’t seem to make much of a difference. I dont’ think I can make a whole muffin with the original recipe’s 1/4 cup of flax meal, because I need to stay relatively low-fiber in my diet. I’ve also started putting a little bit of protein powder in the minute muffins, for a little extra nutritional bang for the buck.

  5. I bet the topping would be even more like a cinnamon roll if you mixed your cream cheese with some Torani sugar free vanilla and cinnamon. Yum!

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