Guest Post: Plantain English Muffins, Paleo in a Pinch by Primal Bites

You will find Sarah of Primal Bites on our site here and here, and you will find her on Strong Woman Radio here. And yes, if you are assuming that we have a girl crush on Sarah, you are absolutely correct, we definitely do! I mean, how could you not love someone who shares a love for lifting all the heavy things and eating all the healthy delicious to feed the squats?!

We have raved about it before, but Sarah is a recipe genius. One scroll through her site and you will see what we mean. From her Roasted Root Vegetable Salad to her Cherry Garcia Dream BarsBreakfast Hash Skillet, Ramen Noodle Bowl, Honey Sesame Chicken, and SO much more –  you will find a recipe to satisfy your every craving! 

And if you are craving more of Sarah’s creations, now you can find them in one awesome, convenient resource, with the release of her Paleo In A Pinch e-book. We highly recommend that you check out this e-book and purchase a copy for your e-reader, the recipes found inside are awesome!

Sarah is here today with a post to share one of those recipes from Paleo In A Pinch and to tell you a bit more about the book. Take it away Sarah! 


Plantain English Muffins Feature, Guest Post: Plantain English Muffins, Paleo in a Pinch by Primal Bites

When I first started eating Paleo and blogging way back in 2013 (it feels so long ago!) I was lucky enough to have access to a wonderfully large kitchen at my parent’s house as well as tons of free time since it was summer break. Cooking and blogging became my hobby and I poured all of my free time and energy into it. Since the birth of Primal Bites that summer, I have lived in 3 different dorms/apartments in Scotland and New York City. Each year, my kitchen has progressively shrunk, as has my amount of free time. Over this time, I have figured out how to make a Paleo(ish) lifestyle work with the hectic schedule, budget, space and time constraints of a full time student. A lot of my peers express awe and wonder at how I manage to prep and cook the majority of my meals, but I firmly believe that I’m no superwoman—with the right tips, resources, recipes and a friendly nudge in the right direction, anyone can make Paleo work for them.

Guest Post: Plantain English Muffins, Paleo in a Pinch by Primal Bites

It took me a long time to settle into a routine and figure out how to batch cook, what products I always need on hand in my pantry, and how to whip up a delicious and nutritionally well-rounded meal in a pinch. So the mission for my new eCookbook, Paleo in a Pinch, is to offer the knowledge I gained from my months/years of trial-and-error, as well as to share oodles of totally new recipes that will realistically fit into your busy schedules. Whether you’re a student, stay at home mom or dad, or a 9-5er, I hope Paleo in a Pinch will help you and your loved ones maintain a nutritious and flavorful diet without any fuss!

Guest Post: Plantain English Muffins, Paleo in a Pinch by Primal Bites

Paleo in a Pinch will be available for purchase here beginning this Thursday November 5th. In the mean time, I wanted to share this super allergen friendly Paleo in a Pinch recipe! These Plantain English Muffins are perfect to have on hand for quick breakfast sandwiches. The first variation is nut-free and the second variation is both nut-free and egg-free!

Plantain English Muffins



  1. Preheat your oven to 375 F. Grease 2-4 (depending on which variation you choose) ramekins, mason jars or oven safe mugs. If you don’t have either of those, you can use a muffin tin but they won’t be English muffins anymore.
  2. Roughly chop the plantains, and place in a food processor or blender with the remaining ingredients. Blend until smooth and creamy.
  3. Pour batter evenly amongst the greased ramekins. Bake for 15-18 minutes.
  4. Let cool slightly. Serve sliced in half and toasted, or freeze for later use.


When following the recipe, select either the nut-free version ingredient list or the nut-free, egg-free ingredient list.


[author] [author_image timthumb=’on’]http://paleoparents.com/wp-content/uploads/2015/04/SarahHeadshot.jpg[/author_image] [author_info]Sarah Al-Khayyal is the health bent foodie behind the Paleo blog Primal Bites. An Atlanta native, Sarah is currently studying at Columbia University in NYC for a BA in Sustainable Development. Sarah’s dedication to a Paleo inspired lifestyle was spurred by a desire to heal her gut and optimize her athletic performance. She created Primal Bites to share her experiences and recipes, and to be a testament to the possibility of juggling a Paleo lifestyle with a multitude of other interests. Among other things, Sarah fancies herself a sustainability buff, wanderluster, social entrepreneur, and cat enthusiast. If you want to connect with Sarah, you can find her in any of the following places: Facebook | Instagram | Email[/author_info] [/author]

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  • Heather Campbell

    Nice share. I just love paleo diet. It is the best I have ever tried, and I must say I never felt better. I’m using paleo grub book, just google lookingupstuff/weightloss/paleogrubs

  • tlcollazo1230

    I was wondering if you mean to list coconut flour twice on the aip version? I just made these, AMAZING, and didn’t add it twice. Guessing others may ask 🙂

    • Great question, yes, the ingredient lists are an either or situation, so we will add a note to make that more clear. Thank you again!

      • tlcollazo1230

        I see it’s an either or… The egg free version lists 2tbsp of coconut flour twice though. Just curious if that means 4tbsp should be added or if it was accidentally listed twice

        • Ah, see what you mean for the location of the typo – got it fixed. Thank you!

  • Barbara

    How ripe should the plantain be? What should it look like? Yellow or spotty or blackish? Thanks! I’m new to cooking with plantains.

    • They can be anywhere between spotty or blackish, just depends on your flavor preferences when it comes to the sweetness of the plantain.

  • Jackie

    The recipe calls for “1 large ripe plantain (about 1/3 C chopped)”. One large plantain is much more than 1/3C. A very small plantain is more than 1/3C. What am I missing?

    • Go with the cup measurement, it all depends on what size plantains you can find in your area.

      • Jackie

        So I only need 1/3 of one cup in plantains?

        • Yes – when I tested the recipe, 1/3 cup made for a great consistency!

    • Sarah Al-Khayyal

      Hey Jackie! That’s actually a typo, it should say 1 1/3 C chopped 🙂

  • Becky

    I made the egg-free version and it tasted awful! Tasted too much of baking soda. 1 tsp of baking soda is too much.

    • Hi Becky, so sorry to hear about the outcome! We corrected the recipe to use 1 1/3 cup chopped plantain in the egg-free variation, which should help with the outcome. Apologies!

  • Liz

    We made the first version (with egg). They were just ok. Probably won’t make again.

  • Christine Elsdon

    I made these and love them! very filling, I use them for sandwiches. One taken to work with meat, paleo mayo or mustard, greens and tomatoes or avocado will keep me going for the whole day. I’m going to try a vegan version today for my daughter, substituting the gelatine for a flax egg substitute.

  • NSum

    These are in the oven. I am trying the AIP version. I used a very ripe plantain and olive oil and followed the rest of the recipe but it was very thick, like dough. I thought perhaps I was distracted and only put in one T of oil so added another and then added about ⅓ cup coconut milk which made the recipe spoonable, like almond butter. I went ahead with it but I don’t think they will flatten on top. I smoothed the tops as best I could but it is pretty sticky.
    When the recipe says pourable I think “pourable” – anywhere from pancake batter to a thick smoothie. Even with amendments this was not pourable.

    I think if I try these again I will have to measure the plantain. I am pretty sure it was more than a cup.
    Did anyone use this recipe and have the batter be pourable?
    Also, what is the measure for doneness? Golden brown? Clean toothpick test? 15-18 minutes without a guide is too vague for me. I went for golden-brown.

  • Jessica Hreha

    I am not a baker. How much do you put in the container? If using mason jars – do I fill it up an inch or how much? Then do they just slide right out when done? Thanks!

    • Sarah Al-Khayyal

      Hey Jessica!

      Each recipe says how many servings it makes. Use that many ramekins or jars, and just divide the batter evenly amongst them.

      You may have to run a knife around the edge before removing them but they should come out pretty easily


  • Sara Weythman Torbert

    Just made the egg- & but-free recipe and am thrilled at the results! The muffins came out moist and aromatic, with a pleasant texture (slightly elastic, but a bit crisp on the outside; not crumbly or gummy); the flavor and texture remind me of a traditional bran muffin, and I’d love to try this with raisins or other additions.

    A few notes:
    – my plantain measured about right when chopped, but may not have been ripe enough, because I ended up having to add quite a bit of (light) coconut milk to get the batter even close to “creamy.” Not sure how loose it’s supposed to be, but I added liquid until it was a pretty stiff batter, and spooned it in to my ramekins (I might have added more, but was wary of over-blending it in case it killed the baking-soda reaction).

    -Not sure what size ramekin was intended, but I used four 3.5” Pyrex ones; quartered among them, the wet batter filled each about halfway (maybe 2/3c each?); they rose nicely in the cups and ended up about 3” diameter and about 2” tall. Perfect muffin size, but not what I think of as an English muffin (or crumpet).

    – Had to extend the baking time by 10 minutes (for 25 total) before a test-stick came out clean. Not sure if this is because of the extra liquid I added. They smelled *amazing* while baking.

    – I’m sure it’s an oversight, but the eggfree recipe really needs a little salt too.

    Overall, these are outstanding — they are going into heavy rotation here, so THANK YOU!!

    • wonderful – sound like you might love her ebook! <3

  • Melissa Hernandez

    would cassava or tigernut flour work??