Saturday, October 06, 2012

Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe (Nutrient-Dense, Low-Carb, Gluten-Free)

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Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on
These kicked-up flourless breakfast muffins will start your day off right.

My recipe for simple Egg "Muffins" has been one of the most popular recipes on Kalyn's Kitchen for quite a while, and it's something I still enjoy for a quick grab-and-go breakfast.  But even the best breakfast idea can get boring when you've made it for years, so about a month ago I set my mind to creating a different type of savory breakfast muffin.  I wanted a muffin that had eggs, but with a more texture and more nutritionally dense than the original Egg "Muffins." It took me five tries to come up with a combination I thought was just right, but I've made these muffins several times since I finalized the recipe, and I hope some of you will love these new muffins as much as I do.

I do realize though, that with some unusual ingredients like almond meal, raw hemp seeds, flax seed meal, and nutritional yeast (along with eggs, cottage, Parmesan, and green onions) some people are going to turn their nose up at this combination.  But if you're interested in a nutrient-dense breakfast idea that's also gluten-free and low-carb, please give this recipe a try and see what you think.

dry ingredients for Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on
Mix together the almond meal, raw hemp seed, flax seed meal, Parmesan, nutritional yeast, baking powder, salt and Spike Seasoning (if using).

wet ingredients for Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on
In a separate smaller bowl, beat the eggs and then stir in the cottage and sliced green onions.

mixing ingredients for Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on
Then stir the wet ingredients into the dry ingredients until they are well-mixed.

ready to bake for Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on
Use a scoop to fill the sprayed muffin cups until they're nearly full.

baked muffins for Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on
Bake at 375F/190C about 30 minutes, or until the muffins are firm and nicely browned.  Serve hot.  These keep well in the fridge for at least a week and can be reheated in a microwave or toaster oven.

Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on
Flourless Egg and Cottage Cheese Savory Breakfast Muffins (Nutrient Dense, Low Carb, Gluten-Free)
(Makes 12 small muffins; recipe created by Kalyn)

Dry Ingredients:
1/2 cup almond meal (almond flour will probably work, but I liked the texture of the coarser almond meal in this)
1/2 cup raw hemp seed (I used Manitoba Harvest Shelled Hemp Hearts)
1/2 cup finely-grated Parmesan cheese
1/4 cup flax seed meal
1/4 cup nutritional yeast flakes
1/2 tsp. baking powder
1/2 tsp. Spike Seasoning (optional but good; can substitute any all-purpose seasoning mix)
1/4 tsp. salt

Wet Ingredients:
6 eggs, beaten
1/2 cup reduced-fat cottage cheese
1/3 cup thinly sliced green onion

Preheat oven to 375F/190C.  Spray baking cups or muffin pan with non-stick spray or olive oil.  (I've only used Silicone Baking Cupsfor this, but I think it might work okay in well-sprayed metal muffin pans.  The muffin cups I used are just over 2 inches inches across, so if you use a larger size you'll get less muffins and may need to cook them slightly longer.)

In a medium-sized bowl, mix together the almond meal, raw hemp seed, Parmesan cheese, flax seed meal, nutritional yeast flakes, baking powder, Spike Seasoning (if using), and salt.  In a smaller bowl, beat the eggs and then mix in the reduced-fat cottage cheese and thinly sliced green onions.  Mix the wet ingredients into the dry ingredients.

Scoop out the mixture with a small measuring cup and fill the muffin cups until they are nearly full, dividing the mixture evenly between the muffin cups.  Bake for 25-30 minutes, or until the muffins are firm and nicely browned.

These Flourless Egg and Cottage Cheese Savory Breakfast Muffins will keep in the fridge for at least a week and can be reheated in the microwave or in a toaster oven.  (I'm guessing they can be frozen, but I haven't frozen them.)

Click Here for Printer Friendly Recipe

South Beach Suggestions:
Personally I would eat these low-carb muffins for any phase of the South Beach Diet, but even though I checked to see that all the ingredients are good low-glycemic choices, I couldn't find specific information about some of the ingredients like raw hemp seeds, flax seed meal, and nutritional yeast.  I do know that all those ingredients are highly nutritious though, especially with regards to omega fatty acids.  If you are eating these for phase one, I would probably consider two muffins as being most of the daily allowance for nuts, due to the almond meal.

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.

Ten More Muffin Options for a Healthy Breakfast:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Gluten-Free Breakfast Muffins with Zucchini, Feta, and Quinoa from Kalyn's Kitchen
Whole Grain Morning Glory Muffins from The Kitchn
Made-from-Scratch Low-Sugar and Whole Wheat Bran Muffins with Apple and Walnuts from Kalyn's Kitchen
Gluten-Free Quinoa Muffins with Pecans from Gluten-Free Goddess
Low-Sugar Whole Wheat and Oatmeal Blueberry Muffins with Lemon from Kalyn's Kitchen
Mini Ham and Cheese Quinoa Cups from Iowa Girl Eats
Egg "Muffins" with Ham, Cheese, and Green Bell Pepper from Kalyn's Kitchen
Egg and Cheese Breakfast Muffins with Mushrooms and Thyme from The Perfect Pantry
Green Chile and Cheese Egg "Muffins" from Kalyn's Kitchen
Ham and Cheese Muffins from Weelicious 
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!


  1. Here's the nutrition info on caloriecount:

    130 calories/muffin

  2. Almond meal was actually the only flour of mine that survived a recent grain beetle infestation so I'm on the lookout for recipes that use it...winner right here!

  3. These sounds delicious! Do you have a suggestion for a substitution for the hemp? I'm allergic to it, but would like to try your recipe!

  4. KHect, thanks for calculating that. The nutritional info on calorie count doesn't measure things like omega fatty acids and vitamins, which is where these muffins really shine.

    Joanne, hope you enjoy!

    Lori, I think you could make a good muffin by increasing some of the other ingredients (almond meal, flax seed, nutritional yeast) to equal the amount of hemp seed. Or you could use something else that's nutritionally dense like Chia seed (although when I tested the muffins with those, I didn't care for the way they popped on my teeth!) If carbs are not an issue you could use something like ground oatmeal or another type of high-protein flour. I'd love to hear what you come up with!

  5. These sound great and two of them would make a fantastic breakfast. Can't wait to make them

  6. WOW! What a love and small cakes which you shared i just want to say that you have an outstanding blog on food.

  7. These look great - I love your portable breakfast! And, I'm looking for more recipes that use flax.

  8. Terry, hope you enjoy!

    Leesa, thanks so much for that nice feedback.

    TW, I am trying to use both hemp and flax seed meal more, and loved how these turned out. And this was my first time cooking with nutritional yeast, which I decided I LOVE!

  9. You have a knack for making me crave your recipes - now that I commute for one hour to work, I am looking for recipes that I can grab and eat in the car in the morning. This is PERFECT!

  10. that's brilliant to add cottage cheese. I'll try that next time.

  11. I like the texture of these better than your other egg muffins; they have more structure. I'm enjoying them two at a time for breakfast. They do taste a bit healthy. I think it's either the flax or hemp. The recipe came together in a snap and feels almost too easy to be true. Thanks Kalyn.

  12. Glad you are enjoying them! I think flax is a pretty strong flavor, so if you're not fond of that you could use more hemp and less flax.

  13. Can't wait to make these! I'm a huge egg person, eat them just about every day in some form or fashion, but even I get tired of egg muffins or scrambles. Your recipe came just in time!

  14. These look really great! I'm trying to go somewhat GF, and have been looking for a substitute for the breakfast pitas I usually have...

  15. Made these today, and they are delicious! Thanks for the recipe, Kalyn!

  16. I've been excited about making these muffins today, and here's my take on the experience:
    l. Easy to mix up and bake.
    2. Smelled divine while baking.
    3. Lovely texture..not so "eggy".

    Warm, savory, nutty, salty and slightly cheesy--these did not disappoint. Great classic muffin texture and clearly PACKED with nutrition. What a great change for breakfast. I don't know how I would do South Beach without Kalyn!!

  17. Carol, thanks so much. So glad you enjoyed them. The desire for something that was not quite so "eggy" was what inspired me to come up with this recipe!

  18. And just to add to the fabulousness....I just seared a slice of Canadian bacon and made a little muffin sandwich--delicious.

  19. I've been omitting the hemp seed completely (due to cost) and the muffins all taste terrific. Thanks for another great recipe.

  20. Terry, good to know it will still work without the hemp seeds, and glad you are enjoying the recipe.

  21. I've been meaning to make these for a while for a Wheat Belly/grain-free breakfast option, and finally did today - outstanding! Savory, tasty, filling without being heavy. And easily adaptable. I realized too late that I had only 4 eggs on hand, but I went ahead anyway and just added a couple of tablespoons of regular mayo at the end - I was afraid they'd be dry without it. I also found the tub of what I thought was cottage cheese in my fridge was actually plain green yogurt, so I said what the heck and just used that instead, along with a handful of crumbled feta that needed to be used up. I skipped the hemp as I didn't have any. Next batch I make, I'm thinking of submerging a little disk of my homemade turkey breakfast sausage in each they'd be great with a little chopped ham sprinkled in as well! Thanks for a great recipe. Going grain-free has been great for my weight but breakfast is without a doubt the hardest meal for me - getting pretty tired of eggs! So happy to find these.

  22. I realize this isn't a current recipe but hope I can still ask:

    I have mold allergies, which have "morphed" into food sensitives aka no sour dough bread, no fermented things, limited other yeast foods ...
    do you think I can just leave out the
    yeast flakes? I could throw in oatmeal or something ...

  23. MaryJoO, I will always answer questions if I can. The nutritional yeast adds flavor (and nutrition) here, so I don't know how it will affect the taste to leave it out. But I think subbing something like oatmeal should work. Love to hear how it works if you try it!

  24. thanks -- hope to make it soon :)

  25. I just made these last night - really good! I couldn't find the raw hemp seeds, and just tossed in some poppy seeds I had. Do the hemp seeds add flavor? My daughter, who famously hates eggs, thought these smelled so delicious in the oven she tried them.

    A very satisfying (and quick!) breakfast this morning.

  26. Kimberly, I do think the hemp seeds add a nutty flavor that I really like (and they're nutritious!) but glad to hear it worked for you with poppy seeds!

  27. These muffins were great! I made them twice and the only changes I made were 1) substituting quinoa flour for the almond meal (because that's what I had in the house) 2) added diced onion, smoked paprika and chili powder, 3) used 1 1/2 cups egg beaters instead of whole eggs. I love savory breakfast foods so thanks a lot!

  28. Vee, glad you liked them, and thanks for sharing your version. Good to know that quinoa flour will work!

  29. These are delicious! I would love to take this recipe and make a sweet cinnamon and nutmeg version. I would like to keep the nutrish yeast in the recipe, but I don't want it to give it an off taste. If you have any thoughts or ideas, they would be much appreciated. Thanks!

  30. Since it took me five tries to perfect the savory version, I'm afraid it would take a lot of experimenting for me to adapt it. Maybe look at some of my recipes for sweet muffins with almond meal and compare ingredients. I think you might be able to taste the yeast unless you have some pretty flavorful ingredients.

  31. I haven't frozen them, but most things with a lot of egg will release liquid when they're thawed. I think they'd keep in the fridge for at least a week, so I would probably store them that way. If you try freezing, I'd love to hear how they do.

  32. This sounds great. I am cow dairy free. I can buy a soft goat cheese, would that be an ok replacement for the cottage cheese? Also can get a goat cream cheese, what about that? I am so glad to find a healthy alternative. Thanks!

  33. Hi Marianne,
    Since it took me so many experiments to get the recipe right (and I've never used the goat cheese or goat cream cheese in it) I'm not really sure how it would work. But seems like it might, worth a try!

  34. I used coconut flour, oat flour, flaxseed meal and added paprika and some canadian bacon because mostly that is all I had.
    I also had to use parsley instead, they tasted just fine!

  35. Oh and I've frozen them with no problem. I reheat the thawed muffins in a toaster oven rather than the microwave. The toaster oven dries them better as they reheat.

    1. Karen, good to know. Great idea to use the toaster oven to reheat.

  36. These are great! I've made them part of my regular breakfast rotation and have changed them up by adding diced ham or sausage, adding fresh basil, using ricotta in place of the cottage cheese. I like that they're so adaptable and work so well for a change-of-pace breakfast. I've even used them in place of bread for sandwiches.

    1. So glad you have enjoyed the recipe so much!

  37. I wonder if the yeast is necessary. I never used and don't even know where to get it... The recipe sounds great, I can't wait to try it! (I think you could add spinach, mushrooms, cilantro, tomatoes to it, in order to diversify the taste a bit!)

    1. The nutritional yeast is for flavor and to add nutrients, not for making the dough rise. I don't know if it's "necessary" but since it's 1/4 cup I think you would need to replace it with another dry ingredient to keep the wet/dry balance the same. You could possibly add other things, but it took quite a few tries to get the texture and moistness of these muffins just right, and adding other things that are high in water might impact that. I'd love to hear how it works if you do some experiments.

    2. BTW, you can find nutritional yeast in the health department of most any grocery store or in a store like Whole Foods or Trader Joe's.

  38. I see that my prior message is not showing, probably not yet approved. Anyway, I made the muffins yesterday and at one this morning. As I expected, I can't stand the ground almonds. It's just a matter of taste. The rest of the recipe is impeccable! I used (raw) spinach instead of green onions and it was perfect. Next time I'll use flax seed meal in stead of almond meal. Once more, thanks for sharing this very smart and tasty recipe!

    1. There are no previous comments from you that I haven't approved, so I don't know what's happening with that. I see one directly above this one, and that's the only one I've seen. I'll be curious how this works without the almond meal.

  39. I sent a comment yesterday saying that I was going to try the muffins and let you know the result. I've done (microwave) muffins with only flax seed meal and they worked perfectly. There is another with a mix of soy flour and flax seed meal, also good. I'll let you know how yours come about. Take care.

    1. Something must have gone wrong because I just checked and there wasn't a comment like that yesterday. I hate it when technology doesn't work right.

    2. LOL! I think the problem was not technology, but human. I probably didn't hit the publish and thought I did. No harm done.


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