Tuesday, October 07, 2008

Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa

Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa found on KalynsKitchen.com
 These Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa are delicious and gluten-free!

After I'd posted three different versions of the fabulous cottage cheese and egg breakfast muffins originally created by Rose Elliot and discovered via 101 Cookbooks, I heard from a reader who wondered if I might try to create a gluten-free version of that recipe. It just so happened I'd recently discovered quinoa flakes, which I thought might be a substitute for the small amount of white whole wheat flour in the original recipe, and this breakfast muffin is the happy result. I also liked it that this turned out to be an unusual way to use up a little of my currently overwhelming crop of zucchini. Definitely this is a breakfast muffin that I'll be making often.

Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa found on KalynsKitchen.com
I wanted small pieces of zucchini, so I cut the zucchini lengthwise in half, then fourths, cut off most of the white part, cut into strips, and then into small cubes. In the recipe I settled on 1 1/2 cups of diced zucchini as about the right amount, but when I was testing this I made it with anywhere from 1-2 cups of diced zucchini. Less zucchini = more "bread-like" texture and more zucchini = wetter muffins, but the recipe is pretty flexible.

Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa found on KalynsKitchen.comHere are the two ingredients that replace traditional flour in this recipe, and also make these very nutritionally dense muffins. I buy both these products at Whole Foods, although my usual grocery stores also carry almond meal.

Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa found on KalynsKitchen.comAfter you saute the zucchini in olive oil for a few minutes, mix together zucchini, cottage cheese, parmesan, quinoa flakes, almond meal, baking powder, beaten eggs, water, feta, green onions, and Spike seasoning. The mixture will be lumpy.

Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa found on KalynsKitchen.comFill muffin tins or individual silicone muffins cups nearly full, then bake for about 25 minutes in 400F oven. Muffins are done when they're firm and lightly browned on top.


Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa found on KalynsKitchen.comGluten-Free Breakfast Muffins with Zucchini, Feta, and Quinoa
(Makes 12 muffins, recipe adapted from a muffin recipe by Rose Elliot.)

Ingredients:
1 medium zucchini, cut into strips and diced to make 1 1/2 cups diced zucchini
1-2 tsp. olive oil
1/3 cup low-fat cottage cheese
1/4 cup Parmesan cheese
1/4 cup quinoa flakes
2/3 cup almond meal (finely ground almonds can be substituted, but if you grind your own almonds, the texture will be a bit chunkier)
1 tsp. baking powder
4 eggs, well beaten
3 T water
1/2 cup crumbled feta (not packed)
2 T sliced green onions
1 tsp. Spike Seasoning (optional but recommended;  I was excited to find out Spike is gluten-free.)

Instructions:
Preheat oven or toaster oven to 400F.


Cut stem and blossom end off zucchini, then cut in fourths lengthwise. Then on each strip, cut off part of the white center part of zucchini, so you have zucchini strips with skin and about 1/4 inch of white. Cut into thinner strips if needed, then dice to make small cubes around 1/4 inch square.

Heat olive oil in non-stick frying pan and saute zucchini until it's softened and just starting to brown, about 5 minutes. In large plastic bowl, combine cooked zucchini, cottage cheese, Parmesan, quinoa flakes, almond meal, baking powder, beaten eggs, water, crumbled feta, green onions, and Spike seasoning if using. Gently mix together with large spoon.

Spray silicone muffin pan or individual silicone muffin cups with non-stick spray or olive oil. Divide the mixture between 12 muffin cups. Bake muffins about 25 minutes, or until muffins feel firm and are lightly browned.

These will stay good in the refrigerator for quite a few days and can be reheated in the microwave. Be careful not to overcook when reheating or they will be too hard.

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South Beach Suggestions:
These nutritionally dense muffins are okay for any phase of the South Beach Diet or any other low-glycemic eating plan. (Edit 3-11, Since I wrote this post I have discovered that nut flours and quinoa both are not allowed for phase one, so even though the muffins have only a small amount of both of those they're technically for phase 2 or 3.) They are relatively high in fat, so I would be sure to choose lower fat foods for the rest of your meals that day.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa found on KalynsKitchen.com

More Egg Muffins or Breakfast Muffins to Enjoy:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Cottage Cheese and Egg Breakfast Muffins with Bacon and Green Onions
Cottage Cheese and Egg Breakfast Muffins with Ham and Cheddar
Cottage Cheese and Egg Breakfast Muffins with Mushrooms and Feta
Egg Muffins Revisited, Again
Cottage Cheese Muffins from Nami Nami
Smoked Salmon and Dill Cottage Cheese Muffins from Kath Eats Real Food
Spinach and Cheese Muffins from Chick in the Kitchen
Low Carb Cottage Muffins with Cheddar and Scallions from Alexandria's Kitchen
Want even more recipes?  I find these recipes from other blogs using Food Blog Search.

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42 comments:

  1. These are my kind of muffins! They look fantastic!

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  2. These looks great Kalyn! We could all use an alternative to wheat once and awhile. I think the title should read Gluten though? Although I am sure they are glutton free too. Must've been a Freudian slip.

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  3. Savory muffins. Absolutely delicious.

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  4. Maria, had some for breakfast today!

    Katerina, thanks! Must have had a bad night last night because when I checked it this morning I had a mistake in the recipe too. Hopefully all fixed now.

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  5. I spent the entire weekend trying to come up with a healthy high protein muffin, and it seems you've done it for me! I'll be posting mimine soon, and will link to yours.

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  6. PS I also used almond meal in mine..

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  7. Hooray, another cottage cheese muffin variation! I can't get enough of these muffins. If I wasn't so tired all the time (pregnant), I'd make versions of these every week and eat them every day.

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  8. TBTAM, love to see your recipe! Let me know and I'll link yours back here too. Isn't almond meal just great!

    Zoe, that's exciting news. Wish I could send you some!

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  9. They look so great. Thanks for sharing.

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  10. What a great way to start the day. All the muffins down around my way are sweet, these would definitely shake things up a bit. Great solution to the gluten free problem.

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  11. Wow. I need to try these now. Perfect breakfast, & perfect way to use that zucchini! :)

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  12. These look delicious - I always love zucchini in baking so will have to try these. I have tried Rose Elliot's muffins with soy flour rather than wheat flour which works well

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  13. Helene, Neil, Sarah, thanks. They're really good. Great original recipe from Rose Elliot, the variations are endless.

    Johanna, good idea to use soy flour! Another way to make this great muffin.

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  14. Wonderful! My youngest child follows a gluten free diet, and breakfast is one area where I really need new ideas for her. This fits the bill just perfectly! The only drawback is that I just know that I'll love these, too, so I'll have to make a double batch! YUM! Thanks so much for posting this!

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  15. i need some great breakfast recipes! and these babies look perfect!

    can i replace the quinoa with oats?

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  16. Good morning from Spain Kalyn, I think this is the first time I drop you a note (shame on me) since I do visit your site for some months now.
    I really love your recipes and I found them so helping and lovely made that it is a pleasure for me visiting you.
    This kind of muffins is my kind and I will translate it to Spanish and will post the day I made it on my blog so many people here in Spain can enjoy them also. I will give you the proper credit and feedback to your site, but if you do not want me to do this, please just tell me.
    Anyway I am sure they will be a big hit at home.
    Please forgive my English.
    My best wishes for you from sunny Mallorca Island in Spain.
    Inmaculada, aka Adi.

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  17. They look amazing Kalyn....mmmmm savoury muffins.....yum.

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  18. You must be a mind reader, Kalyn. i was looking for ways to work quinoa into my diet, and thanks to you and Lydia, I've got some ideas for starters. Perfect!

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  19. Paula, hope she likes them!

    Rita, I think you could use oats instead of quinoa, although the quionoa flakes are a bit finer. Let me know if you try it!

    Adi, how fun hearing from you. Of course you can post the recipe if you link it back to my blog, thanks. And guess what! I have been to the beautiful island where you live. I only got to spend one day in Mallorca, but it was stunning!

    Yu ming lui, thanks!

    Mimi, I'm thinking I might experiment with more quinoa and less almond meal next time, since quinoa is so nutritious. I'll report back if I try that.

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  20. Oh man! Those look so good! So did Rose Eliott's, but I can't eat dairy. So I made a dairy free version that I'm happy with. It too is high in fat.

    http://justsayingno.com/blog1/2008/09/30/roasted-vegetable-muffins/

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  21. How do you like the individual silicone muffins cups ? I've seen them and thought about buying them but I haven't yet invested in them. Do you like them? Whats the browning like? Do you still spray them with Pam?

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  22. Funny you should ask, because I've already written a "Kalyn's Kitchen Picks" recommendation for the individual silicone baking cups. I have the silicone muffin tins too, and they're okay, but I LOVE the individual cups. I do spray them, but I'm not sure you need to, nothing sticks at all. They're the perfect size and I like that you can store the muffins with the liners on.
    They definitely brown just fine, perfect results.

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  23. Oh my gosh, Kalyn — thank you from all of us gluten-free food lovers out here in the blogoshpere! This recipe looks wonderful! Cottage cheese? That's interesting. What a good idea. Great photos, as always. I've already copied and pasted this recipe into my GF folder. :-)
    Take care,
    Melissa

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  24. Melissa, you're welcome. These are really good. I also love the idea of getting the nutrition of quinoa as opposed to the flour.

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  25. This is such a great idea for breakfast! I'm trying to think of a way to veganize these!

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  26. I love quinoa flakes! I have them every mornig instead of hot oatmeal, thanks to my dad who is gf and needed to find an alternative to his beloved porridge (his trip to England as a teen seriously marked him!!)
    Love this recipe Kalyn and I already translated it so he can make it for brunch (American habit he loves!!).
    Thanks!

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  27. Kalyn, I am a newcomer to ur blog. Do visit my blog. All the recipes are quiet fabulous. No need for all of us to browse fat-free books in the library. Can u pls send me ur recipes with low-glycemic. I hear frozen food not good for health. Are u trying frozen food from south beach diet? I want to learn lot from u and pls do help me whether frozen food from South beach diet is good to eat or not.
    Keep in touch with me pls. You're really sweet. I love ur smiles in ur pic and I am a real woman, ha ha ha!

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  28. Tartelette, I love hearing that your dad will be reading my recipe in French! How charming. Hope he likes it. I haven't tried the quinoa as hot cereal yet, but plan to try it.

    Rajee, I can't send recipes individually to people who read the blog, but all my recipes are low on the Glycemic index. As for the South Beach frozen foods, I don't buy them, but I do know some people who like them so I guess they're good for people who don't cook.

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  29. <3 the cottage cheese muffins. I do prefer sweeter mix-ins since I make these with breakfast in mind, but I'm wondering if I can make quinoa flakes at home. I've passed over buying almond meal at the store to just fp-ing the living daylights out of almonds, and my cheap side is wondering if I can take the same shortcut for quinoa.

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  30. Jamie, I'm not sure about making quinoa flakes. I looked on the box, and organic quinoa is the only ingredient, but it's obviously processed in some way. Give it a shot and let us know what you come up with!

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  31. Anything with feta is welcome in my ktchen. I'll haveto try these!

    Arika
    My Yummy Life

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  32. These look lovely! I'm wondering what the carb count of quinoa is since the rest of the ingredients look pretty low carb. Might be a nice change from plain egg muffins. Thanks for keeping up gluten-free folks in mind, Kalyn!

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  33. Arika, they are really good.

    Lauren, I chose South Beach because I didn't want to count carbs, so I don't know how many carbs are in quinoa. But there's only 1/4 cup of quinoa flakes in this. I'd look on the box for you, but I'm in Boston on vacation! You could make this with soy flour if you wanted even lower carbs.

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  34. Does quinoa flakes give the same kind of "rise" as wheat flour?

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  35. Lauren, I checked the box and quinoa flakes have about 18 carbs in 1/4 cup, so pretty low for this since there's only 1/4 cup in the whole thing.

    Nate-n-Annie, I haven't tried any other type of baking with quinoa flakes, but I know a lot of gluten-free cooks use them to replace flour. The texture is like halfway between almond meal and oatmeal.

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  36. I'm new at this hope i'm doing this right. and newly gluten, dairy, cane sugar, and egg white free. ??? any recipes for muffins, comfort foods? Thanks! Robin

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  37. Robin, the focus of this blog is low-glycemic cooking, so not many breads or that type of thing, but look at the index on the top of the left sidebar to find other recipes. This was a recipe that happened to be gluten-free, but that's not really my focus (although I always try to mention it when something is gluten-free.)

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  38. Hi Kalyn,

    I am a newbie in baking and I found your gf recipe very very good! I tried this recipe and it got a little bit wet inside.. I added 1/4 cup of water since I don't know what the "T" unit is you used for water.

    Could you let me know what "T" stands for?

    Thanks,
    Emma

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  39. Hi Kalyn,

    I'm allergic to almonds so what do you think I could I substitute the almond meal with?

    I love your blog, and I use it ALL the time! :)

    Thanks,
    Kim

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  40. I really don't know what else would work since I haven't tried it with anything else, but maybe another type of nut flour would work instead of almond flour.

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Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

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