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High Protein Sourdough English Muffins

Soft, fork split high protein sourdough English muffins with 12 grams of protein each and no protein powder. Nonfat Greek yogurt gives you a crumb full of nooks and crannies and a breakfast that keeps you full.
Cook Time20 minutes
Course: Bread, Breakfast
Cuisine: American
Keyword: english muffins no protein powder, english muffins without rings, fork split english muffins, greek yogurt english muffins, high protein breakfast, high protein sourdough english muffins, meal prep breakfast, sourdough breakfast, stovetop english muffins
Servings: 8 muffins
Calories: 260kcal
Author: Noelle Reed

Equipment

  • Stand Mixer
  • kitchen scale
  • Sheet pan
  • Cast iron skillet or griddle
  • Thin plastic bowl scraper or bench scraper
  • Digital thermometer

Ingredients

  • 400 grams bread flour 3 1/3 cups
  • 100 grams active sourdough starter at peak (scant 1/2 cup)
  • 285 grams nonfat plain Greek yogurt 1 cup plus 2 tablespoons
  • 45 grams water 3 tablespoons
  • 1 large egg
  • 15 grams honey 1 tablespoon
  • 20 grams unsalted butter softened (1 1/2 tablespoons)
  • 8 grams salt 1 1/3 teaspoons
  • 2 grams baking powder 1/2 teaspoon
  • Cornmeal for dusting the pan

Instructions

The Dough

  • Warm the Greek yogurt in the microwave for 30 to 40 seconds and stir well to take the chill off. You want it warm, not hot, which helps the dough come together and keeps the fermentation moving.
  • In a large bowl or stand mixer, combine the warmed yogurt, water, egg, and honey. Add the active starter and stir to combine.
  • Add the flour, salt, and baking powder and mix until a shaggy dough comes together.
  • Once the dough is cohesive, add the softened butter and knead it in. Continue kneading 8 to 10 minutes by hand or 5 to 6 minutes with a dough hook on medium speed until the dough is smooth and supple. The dough will be soft and slightly tacky, which is correct, so resist adding extra flour. If your yogurt is very thick and the dough feels stiff like a bagel dough, work in extra water 1 tablespoon at a time until it softens.
  • Cover and rest the dough for 1 hour so the flour and yogurt fully hydrate. Then perform 2 to 3 sets of stretch and folds spaced about 15 minutes apart. This builds the strength that gives you an open, airy crumb.
  • Cover and ferment at room temperature for 8 to 12 hours, or overnight, until the dough has doubled and is puffy. In a warm kitchen, start checking earlier.
  • Dust a sheet pan generously with cornmeal. Divide the dough into 8 equal portions of about 116 grams each. If you want more muffins, make them a smaller amount.

Shaping

    My Preferred Method

    • Shape each one like a hamburger bun by cupping your hand over the ball like a cage with the dough against the counter, then moving your hand in a small circular motion to build a smooth, round top. Place each one on the cornmeal dusted pan.

    Roll & Cut

    • Alternatively, gently roll the dough to 3/4' - 1' thick and cut rounds with a 3-3.5 inch cutter, pressing straight down without twisting, and reroll scraps only once.
    • Let the shaped pieces rest about 15 minutes so the gluten relaxes. Then gently push each one down until the top is no longer domed. Do not flatten to a specific thickness, just take the dome off.

    For the second proof you have two options.

    • For a same day bake, proof at room temperature until puffed and airy, usually 1 to 2 hours. Then continue to cook and bake.
    • For an overnight option, cover the pan well and cold proof in the fridge overnight, then pull out and finish proofing at room temperature until ready, about 3 hours. Times are only a guide, so read your dough. Use the poke test by gently pressing the side with a floured finger, and when the indent springs back slowly and leaves a faint mark, they are ready.

    Cook

    • Heat a dry cast iron skillet or griddle over medium low heat with no oil. Transfer the muffins gently using a plastic bowl scraper or bench scraper, taking care not to deflate them. Cook 5 to 7 minutes per side until deep golden brown. If they brown in under 4 minutes, lower the heat so the centers can cook through.
    • Transfer the browned muffins to a 350 degree oven for 8 to 10 minutes to set the centers fully. They are done at 200-205 degrees F in the center.
    • Let cool at least 15 minutes before splitting. Fork split only by piercing around the edge with a fork and pulling apart by hand for the craggy nooks and crannies.

    Notes

    Yogurt brand matters.
    Greek yogurt varies a lot in thickness. Thicker, drier strained yogurts soak up more liquid and give you a stiffer dough. This recipe is calibrated for a thick yogurt. If your dough feels stiff like a bagel dough, add water 1 tablespoon at a time until soft and supple.
    Use nonfat for the protein.
    Nonfat Greek yogurt is what keeps these at 12 grams of protein per muffin. Whole milk or 2 percent will lower the protein and may need a water adjustment.
    Read your dough, not the clock.
    Every kitchen and starter is different. The poke test is your best readiness signal.
    Storage.
    Store cooled muffins in an airtight container at room temperature for up to 3 days, or freeze for up to 2 months. Toast straight from frozen.
    Yeast version.
    No starter, no problem. A same day yeasted version uses instant yeast instead of the overnight ferment, with the same soft crumb and 12 grams of protein.
    Nutrition.
    Per muffin, approximate: 260 calories, 12 grams protein, 44 grams carbs, 2.7 grams fat, 1.4 grams fiber.  Your numbers will vary slightly with different brands.
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