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5 Keto Spreads for Your English Muffins

Just because you’re living your best low-carb life doesn’t mean you need to pass on your favorite breakfast staples. When made with grain-free flours like almond and coconut, English muffins can easily pass the keto test. You also don’t need to eat them dry just because jam is off the table! Here are five simple, keto-friendly spreads to top English muffins for breakfast and snacking.

Almond butter

The trick to eating almond butter on the keto diet is finding one that doesn’t have any sugar or non-keto vegetable oils mixed in. You’ll find that a lot of brands mix in palm oil to prevent the almond butter from separating, but the palm oil refinement process makes it a no-go for the keto diet. Instead look for an almond butter brand where the only ingredient is roasted almonds, such as Whole Foods Everyday Organic Unsweetened Almond Butter.

Herb butter

Keto may be one of the few diets where you’re allowed to actively embrace butter. Take it to the next level by mixing in your favorite dried herbs and seasonings, like rosemary, basil, thyme and garlic. Not sure where to start? Try this recipe for rosemary garlic herbed butter from the blog Perfect Keto.

Greek yogurt

If you’re looking for sweet rather than savory, try unsweetened, plain Greek yogurt and keto-friendly berries. Greek yogurt lends a (healthy) Cool Whip vibe, and raspberries, strawberries and blackberries add the touch of sweetness you’re craving.


Tahini is a paste made from ground sesame seeds. If you’re into cooking or eating Mediterranean or Middle Eastern foods, you’ve probably encountered it already. The flavor is often described as bitter, but that doesn’t stop plenty of people from loving it on toast or English muffins. As with almond butter, look for one that’s made without sugar or non-keto oils like Soom Foods Pure Ground Sesame Tahini.

Cream cheese

Yep, classic cream crease meets keto requirements! At just 1.5 grams of carbs per ounce, it’s a perfect toast and English muffin topper to fit into your low-carb lifestyle.