Savory muffins with few carbohydrates and a high fiber content

Low-carb, high-fiber savory muffins are a delicious grab-and-go breakfast idea to make on the weekend, or serve them for dinner if you prefer! And these tasty savory muffins with few carbohydrates and lots of fiber are also packed with proteins from the cottage cheese.

PIN the low carb high fiber muffins to make later!

This great Savory muffins with few carbohydrates and a high fiber content are my Friday Favorites pick this week, and this is a delicious muffin that is perfect for any time of day! My niece Kara tested these muffins several times to perfect this recipe. It is a combination of ingredients from other muffins that we have enjoyed!

Kara and I both thought these low-carb savory muffins tasted a bit like garlic bread, so they would be perfect to serve with soup for dinner. But I also love these muffins as a quick breakfast option. And I’m pretty sure anyone who likes the idea of ​​a savory high-fiber breakfast muffin will enjoy this recipe.

I like to make a batch of these muffins, freeze them in a resealable bag, then take one out and heat them in the microwave for a minute. And I like to eat them spread with a little butter, but that’s up to you! I hope you try this recipe soon if you like the idea of ​​muffins that are low carb, Keto, high fiber, high protein, grain-free, gluten-free, and vegetarian!

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 want the GO TO RECIPE link at the top of the page, which will take you directly to the full recipe with ingredient quantities.)

• cottage cheese
• Almond flour (affiliate link)
• Flaxseed meal (affiliate link)
• finely grated Parmesan cheese (see notes)
• baking powder
• Spike herbs (affiliate link), or another universal spice mix
• 8 eggs
• green onion

How low in carbohydrates are the fiber-rich muffins?

These healthy muffins contain fiber-rich ingredients such as almond flour And linseed meal which keeps the net carbohydrates low. And the muffins contain a generous amount of Parmesan cheese and eggs, so they don’t add many carbs. The total carb count comes to 3.8 net carbs per muffin after you subtract the 5 grams of fiber!

How much protein is in the low-carb savory muffins?

The other good news about these muffins is that using cottage cheese doesn’t add a lot of carbs, but it does add protein, so each muffin contains 14 grams of protein!

Can you make the low carb savory muffins without Spike Seasoning?

It’s no secret what I’m a big fan of Spike herbs (affiliate link) and I love the savory flavor it adds to these muffins. But if you don’t have Spike and don’t want to buy it, use an all-purpose herbal blend to replace it.

This is how you make savory muffins with few carbohydrates and lots of fiber:

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

1. Preheat oven to 375F/190C and spray Silicone baking molds (affiliate link) with non-stick cooking spray.
2. Place the cottage cheese in a colander in the sink, rinse with cold water and let drain.
3. Place the almond flour, linseed flour, freshly grated Parmesan cheese, baking powder and kebab spices (or another universal spice mix) in a bowl. Then mix well with a large spoon.
4. Beat the eggs until well mixed and slice the green onions.
5. Mix the drained cottage cheese and green onion with the beaten eggs.
6. Then mix the egg mixture with the dry ingredients.
7. Divide the batter into the 12 muffin tins. I would start with 1/3 cup of batter and then add a little more if you have extra.
8. Bake for 25-27 minutes, or until the top is lightly browned and firm to the touch.
9. Serve these low-carb, high-fiber muffins warm and enjoy!
10. These can also be frozen and then microwaved for 1 minute. (I’m sure you can defrost/reheat it in a toaster, but I haven’t tried that yet.)
11. I like to cut the muffins in half and brush each side with a little butter when I warm them up.

Make it as part of a low-carb meal:

I think the low-carb, high-fiber savory muffins are delicious any time of day, and I would love them with one of these low-carb main dishes that don’t require the oven:

Want more Grab-and-Go breakfast ideas?

I’m going to add these savory fiber-rich muffins to my roundup of Grab-and-Go breakfast ideas (to make ahead). Check out that post if you want more breakfast ideas to stock in the fridge and grab a quick, healthy breakfast!

Weekend food preparation:

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

Suggestions for a low-carb diet / low-glycemic diet / South Beach diet:
Low-carb, high-fiber muffins are the perfect savory muffin for low-carb diet plans, including Keto. They would work for phase 2 or 3 of the original South Beach Diet, although the South Beach Diet would recommend low-fat cottage cheese, and even with that change, the South Beach muffins might be a bit high in saturated fat.

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

Historical notes on this recipe:
These low-carb, high-fiber savory muffins were first posted in 2019 and were a hit on the blog. The recipe was last updated with more information in 2026.