Kalyn's Kitchen

Flourless Savory Breakfast Muffins (Video)

These Flourless Savory Breakfast Muffins have egg and cottage cheese, and these muffins are loaded with flavor! Make them over the weekend and grab one or two for a quick breakfast during the week. 

PIN Flourless Savory Breakfast Muffins to make them later.

Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on KalynsKitchen.com

My master recipe for simple Low-Carb and Keto 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 back in 2012 I set my mind to creating a flourless breakfast muffin.  I wanted a savory muffin that had eggs, but with a more texture and more nutritionally dense than the original Egg Muffins that were mostly eggs.

It took me five tries to come up with a combination I thought was just right, but I’ve made these Flourless Savory Breakfast Muffins many times since I finalized the recipe, and I hope some of you will love these new muffins as much as I do.

There are some unusual ingredients like almond meal, raw hemp seeds, flax seed meal, and nutritional yeast along with eggs, cottage, Parmesan, and green onions, but please don’t be suspicious; I promise these muffins are also delicious!

Flourless Egg and Cottage Cheese Savory Breakfast Muffins process shots collage

How to Make Flourless Savory Breakfast Muffins:

(Scroll down for complete printable recipe including nutritional information.)

  1. Mix together the almond flour (affiliate link), raw hemp seed, flax seed meal (affiliate link), Parmesan, nutritional yeast, baking powder, salt and Spike Seasoning (affiliate link) if using.
  2. In a separate smaller bowl, beat the eggs and then stir in the cottage and sliced green onions.
  3. Then stir the wet ingredients into the dry ingredients until they are well-mixed.
  4. Use a scoop to fill the sprayed muffin cups until they’re nearly full.
  5. Bake at 375F/190C about 30 minutes, or until the muffins are firm and nicely browned.  Serve hot.

Flourless Egg and Cottage Cheese Savory Breakfast Muffin Recipe found on KalynsKitchen.com

These keep well in the fridge for at least a week and can be reheated in a microwave or toaster oven.

More Muffins for a Healthy Breakfast:

Flourless Breakfast Muffins with Zucchini and Feta from Kalyn’s Kitchen
Egg Muffins with Ham, Cheese, and Bell Pepper from Kalyn’s Kitchen
Egg and Cheese Breakfast Muffins with Mushrooms and Thyme from The Perfect Pantry

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Flourless Savory Breakfast Muffins

Flourless Savory Breakfast Muffins

Yield 12 muffins
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes

Make these Flourless Savory Breakfast Muffins with egg and cottage cheese over the weekend and grab one or two for a quick breakfast during the week.


Dry Ingredients

  • 1/2 cup almond flour
  • 1/2 cup raw hemp seed (see notes)
  • 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 cottage cheese
  • 1/3 cup thinly sliced green onion


  1. Preheat oven to 375F/190C.
  2. Spray baking cups or muffin pan with non-stick spray or olive oil.  (I’ve only used Silicone Baking Cups (affiliate link) for 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.)
  3. In a medium-sized bowl, mix together the almond flour, raw hemp seed, Parmesan cheese, flax seed meal, nutritional yeast flakes, baking powder, Spike Seasoning (if using), and salt. (affiliate links)
  4. In a smaller bowl, beat the eggs and then mix in the reduced-fat cottage cheese and thinly sliced green onions.
  5. Mix the wet ingredients into the dry ingredients.
  6. 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.
  7. Bake for 25-30 minutes, or until the muffins are firm and nicely browned.
  8. 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 used Manitoba Harvest Shelled Hemp Hearts (affiliate link). I used Almond Flour (affiliate link) for this recipe the last time I made them, but Almond Meal will also work. I recommend  Spike Seasoning (affiliate link) for this recipe, but use any all-purpose seasoning blend you have.

Recipe created by Kalyn.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 148Total Fat: 11gSaturated Fat: 2gUnsaturated Fat: 8gCholesterol: 98mgSodium: 279mgCarbohydrates: 5gFiber: 2gSugar: 1gProtein: 10g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Diet / Low-Glycemic Diet/ South Beach Diet Suggestions:
I checked to see that ingredients like almond meal, raw hemp seeds, flax seed meal, and nutritional yeast are all good low-carb choices so I feel safe in saying these Flourless Savory Breakfast Muffins would work for low-carb or low-glycemic eating plans. And all those ingredients are highly nutritious, especially with regards to omega fatty acids. Nut flours are not technically allowed for the original South Beach Diet Phase One, but I probably would still eat these for phase one. 

Find More Recipes Like This One:
Use Breakfast Recipes to find more ideas like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Pinterest image of Flourless Savory Breakfast Muffins

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    106 Comments on “Flourless Savory Breakfast Muffins (Video)”

  1. Hi …I made this recipe and the muffins are delicious. I’m from Canada, and Spike Seasoning is not available here, I found a handy substitute recipe on google of all spices I have in my pantry.  I made the mistake of using muffin papers, a good portion of the muffin stuck, so next time I will try putting into the muffin tin with no stick spray.  I also could not buy almond meal……I used natural almond flour, and I found the texture to be fine. I’m going to try making as a loaf as suggested by one of your readers.  Thanks for this handy breakfast option.  

  2. Can you post a link for where you get the almond meal. I have looked in stores and online and all I see is almond flour or almond meal that is fine (like flour) thank you. I really want to try this recipe.

    • When I first made this (MANY years ago) there was no such thing as almond flour, only coarsely ground almond meal. So that’s what I used originally, but any kind of almond flour will work fine. Sorry I missed that in editing, but I just edited it in the recipe. Costco has almond flour for a good price if you shop there.

  3. How many calories protein and fat per serve?

    • I wish there was an easy way for me to get that information. This post talks about my efforts after I switched my blog from Blogger to WordPress and had to edit 2,000+ recipes. I have been working on that for nearly two years now, while trying to keep up with the blog. I am planning to add nutritional information, but not until the editing project is done.

      If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information. That’s all I am able to do at this time.

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  5. I can’t have hemp seed as I have a safety sensitive position and sometimes They give a positive result.. Any suggestion for a substitute for that?

    • I would probably try substituting another 1/4 cup almond meal and another 1/4 cup flax seed meal for the hemp hearts. But hemp hearts are a big part of the flavor for these muffins and since I haven’t made it without them, I can’t say for sure how the flavor will be. But if you try it, I’d love to hear how it works.

  6. LOVE this recipe. I’ve made the muffins many times. Today I turned it into a loaf. I thought it would make a good vehicle for a sandwich or toasted and topped with poached eggs. It’s excellent! I lowered the temperature to 325 and increased the baking time to 1 hour. It came out of the loaf pan perfectly…just don’t forget to spray your loaf pan. I highly recommend this. 🙂

    • I love that idea so much! I am definitely going to try it and if I end up posting the loaf version I’ll credit you for the brilliant suggestion! Happy to hear you have enjoyed it!

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  10. This is a great recipe that makes delicious savoury muffins, i love them and enjoy with some butter on them. But i made some changes to make it more flavourful. Instead of Spike seasoning i used 1tbsp Madras curry powder + 1tbsp garlic powder + 1/4 tsp chilli powder + 1/3 cup chopped cilantro. Makes the recipe taste quite East Indian due to the flavours but i love it.