Sunny Cinnamon Sammie


Before I stopped eating grains and even before I stopped eating gluten, I was never much of a bread person. It’s not that I didn’t like it, but I preferred to fill up on other foods. I probably ate the most bread when I was growing up because I always had a sandwich in my lunchbox each day (usually PB & J). Then, in junior high and high school, it was pretty much always bread in the form of cheese pizza. Anyway, my point is, I do not miss bread.

However, this does not mean that I don’t enjoy something bread-like from time-to-time. Grain-free, bread-like things are definitely not a staple or necessity, but nice to have on occasion when desired. It’s great that grain-free options exist, so I can have a bacon and egg sandwich when I want it or something to dunk into my hot chicken soup. Other times, I just need a vehicle to spread some ooey, gooey sunflower seed butter on. I don’t always want to make a whole batch of something or have everything on hand to so though, which is why the idea of a single-serving muffin is perfect.

Adapted from this recipe and this recipe.


  • 1 Tbsp coconut oil, grass-fed butter or ghee
  • 1 tsp apple cider vinegar
  • Pinch of sea salt
  • 1/8 tsp baking soda
  • 1 egg, preferably pasture-raised
  • 1 Tbsp coconut flour
  • 1/4 tsp ground cinnamon
  • 1-2 tsp water
  • Smear of grass-fed butter
  • Generous smear of unsweetened sunflower seed butter (I used this brand)


  1. Melt the coconut oil in a small glass dish. Use a size that has a similar circumference to an English muffin. I use the 2-cup round size Pyrex dish from this set.
  2. Once oil is melted, add the sea salt, vinegar and baking soda. Whisk very well with a fork to make sure the baking soda dissolves and doesn’t stick to the bottom. If you don’t mix it well, the muffin may taste bitter!
  3. Then, add the egg and whisk again. Next, add the coconut flour, cinnamon and water (start w/ 1 tsp and add 1 more tsp if needed). Continue to whisk with a fork until everything is mixed well and there are no lumps (a few small lumps here and there is fine).
  4. Microwave for 90 seconds on high and then check to see if the center is still soft. If so, microwave for 30-45 seconds more. Once done, carefully remove from microwave to cool (dish will be hot!). Run a knife around the edge of the dish and then flip the bowl upside down to remove the muffin. Let cool a little longer if it’s still really hot.
  5. Once cool enough to handle, but still warm, slice in half with a sharp knife. Then, spread some grass-fed butter on each half, followed by a generous smear of sunflower seed butter. Eat open face or stacked like a sandwich.

Yields: 1 serving


9 thoughts on “Sunny Cinnamon Sammie

  1. Craving4More January 21, 2014 / 6:09 am

    Yes! Absolutely a wonderful little sammie 🙂

    • paleoinpdx January 21, 2014 / 8:10 am

      Thanks! It’s ooey and gooey and the sunbutter sinks between your teeth! It’s heavenly!

  2. Naz (@CinnamonEats) January 21, 2014 / 8:25 am

    What a great idea! Out of coconut flour right now but next time I get some will try this out 🙂 Also like you I don’t really miss bread but sometimes it’s nice to have something to slather butter on to 😉

  3. Paula January 22, 2014 / 3:51 am

    This came in handy yesterday because I wanted something to go with my chicken-broccoli soup and I needed it fast. I swapped the cinnamon for garlic powder and nutritional yeast and loved it. I’m down to my last egg so I want to make the cinnamon version today. I think I can pull off a quick blender jam with some frozen berries for a yummy SB&J. Great recipe!!!

    • paleoinpdx January 22, 2014 / 8:00 am

      Good swap on the spices to make a savory muffin! I’ve added oregano before, which is really good too. I thought about some sort of jam to go with the cinnamon muffin, but just decided on extra sunflower seed butter instead. I’ve never made jam since switching to paleo, but I know there are ways to make it work. A quick blender jam is a better way to go (for me) because I rarely have something to eat jam on and wouldn’t go through it fast enough. Great idea!

  4. Sarah G. January 30, 2014 / 6:49 pm

    This seems keto friendly! Have you ever experimented with keto or keto cycling?

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