Savory breakfast muffins (flourless, gluten-free)

These savory breakfast muffins contain eggs and cottage cheese for protein, and the gluten-free flourless muffins are packed with flavor! Make these nutritious muffins on the weekend and grab one or two for a quick low-carb breakfast during the week.

PIN the savory breakfast muffins to make later.

Savory breakfast muffins are a great option for anyone looking for low carb and Keto muffins to eat for breakfast. And I love having muffins in the fridge for a grab-and-go breakfast, and this flourless breakfast muffin is just the thing!

I wanted a savory egg and cottage cheese muffin, but one that had more texture and was nutritionally denser than some of my mostly egg breakfast muffins. It took me five tries to come up with a combination that I thought was just right, but now I’ve made these low-carb muffins many times since I finished the recipe. I hope some of you will love them as much as I do.

This savory muffin recipe contains ingredients like almond flour, raw hemp seeds, flaxseed meal, and nutritional yeast, along with eggs, cottage cheese, Parmesan cheese, and green onions, but please don’t be suspicious. I promise these breakfast muffins are delicious too! And all those ingredients add so many nutritional benefits that I think they’re worth keeping on hand.

What ingredients do you need for this recipe?

(This is just a list of ingredients; scroll down for the full printable recipe. Or, if you use the GO TO RECIPE link at the top of the page, it will take you directly to the full recipe with ingredient amounts.)

What makes savory muffins an extra nutritious breakfast?

These savory muffins contain cottage cheese and eggs for lots of protein! They also have nutritious ingredients like hemp seeds, flaxseed meal, and nutritional yeast that add nutrients and flavor!

What adds flavor to the savory breakfast muffins?

These savory breakfast muffins are called “flourless” muffins because they do not contain wheat flour. But the muffins are packed with savory flavors from almond flour, hemp seeds, Parmesan cheese, flaxseed meal, nutritional yeast and my favorite Spike Seasoning.

Can you make these savory muffins without Spike Seasoning?

I like the addition of a little Spike herbs (affiliate link) in all my savory recipes, but if you don’t have Spike, just use an all-purpose spice blend.

How low in carbohydrates are the savory breakfast muffins?

These delicious and nutritious flourless muffins contain only 3 net carbs per muffin with 10 grams of protein!

How to make savory breakfast muffins:

(This is just a summary of the steps for the recipe; scroll down for the full printable recipe. Or if you use the GO TO RECIPE link at the top of the page, it will take you directly to the full recipe.)

Mix the almond flour (affiliate link), Hemp seeds (affiliate link), linseed meal (affiliate link), Parmesan cheese, Nutritional yeast (affiliate link), baking powder, salt and Spike herbs (affiliate link) if used.
In a separate smaller bowl, beat the eggs, then stir in the cottage cheese and chopped green onions.
Then stir the wet ingredients into the dry ingredients until well mixed.
Use a scoop to fill the sprayed muffin cups until almost full.
Bake at 190 degrees Celsius for about 30 minutes, or until the muffins are firm and nicely browned. Serve hot.
The savory breakfast muffins keep well in the refrigerator for at least a week and can be reheated in the microwave or toaster oven.

Want more ideas for savory breakfast muffins?

Check out my collection of low carb muffins and breakfast muffins for more tasty muffin recipes!

Weekend food preparation:

This savory breakfast muffin recipe has been added to the Weekend Food Prep category, where you’ll find recipes that you can prepare or cook on the weekend and eat during the week!

Ingredients

Dry ingredients

1/2 cup almond flour
1/2 cup raw hemp seeds (see notes)
1/2 cup finely grated Parmesan cheese
1/4 cup flaxseed meal
1/4 cup nutritional yeast
1/2 tsp. baking powder
1/2 tsp. Spike Seasoning (optional but good; can substitute any all-purpose seasoning blend)
1/4 tsp. salty

Wet ingredients

6 eggs, beaten
1/2 cup cottage cheese
1/3 cup thinly sliced green onion

Instructions

Preheat the oven to 375F/190C.
Spray the baking tins or muffin tin with non-stick spray or olive oil. (I only used Silicone baking molds (affiliate link) for this, but I think it could work fine in well-sprayed metal muffin pans. The muffin tins I used are just over 2 inches wide, so if you use a larger size you will get fewer muffins and may need to cook them a little longer.)
Mix the ingredients in a medium bowl almond flourraw hemp seed, Parmesan cheese, linseed mealnutritional yeast, baking powder, Spike herbs (if using) and salt. (affiliate links)
Beat the eggs in a smaller bowl and mix in the low-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 almost full. Divide the mixture evenly among the muffin cups.
Bake for 25-30 minutes, or until the muffins are firm and nicely browned.
The savory breakfast muffins keep for at least a week in the refrigerator and can be heated in the microwave or in a toaster oven.

Nutritional information

Yield

Portion size

Quantity per serving

Calories 148Total fat 11gSaturated fat 2gUnsaturated fat 8gCholesterol 98mgSodium 279mgCarbohydrates 5gFiber 2gSugar 1gEgg white 10g

Nutritional information is automatically calculated by the Recipe Plug-In I use. I am not a nutritionist and cannot guarantee 100% accuracy as many variables influence these calculations.

Suggestions for a low-carb diet/low glycemic diet/South Beach diet:
Savory breakfast muffins that are flourless and gluten-free would be suitable for low-carb, Keto or low-glycemic eating plans. Nut flours are not technically allowed for the original South Beach Diet Phase One, but these might work for phase two or three, although they are probably a bit high in fat for South Beach.

Find more recipes like this:
Use Breakfast Recipes to find more ideas like this. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on the truthor on YouTube to see all the good recipes I share there.

Historical notes on this recipe:
This savory breakfast muffin recipe was first posted in 2012 and I have made it many times since! The recipe was last updated with more information in 2025.

Pinterest image of savory breakfast muffins (flourless, gluten-free)