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Kalyn's Kitchen

Flourless Egg and Cottage Cheese Savory Breakfast Muffins (Video)

Make Flourless Egg and Cottage Cheese Savory Breakfast Muffins over the weekend and grab one or two for a quick breakfast during the week. These low-carb, gluten-free, nutrient dense, meatless, and delicious breakfast muffins will start your day off right. 

Click here to PIN Flourless Egg and Cottage Cheese Breakfast Muffins. 

Watch the video to see if you’d like to make
Flourless Egg and Cottage Cheese Breakfast Muffins!

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

My recipe for simple Grab-and-Go 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 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 Flourless Egg and Cottage Cheese 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.

I’m guessing that with unusual ingredients like almond meal, raw hemp seeds, flax seed meal, and nutritional yeast (along with eggs, cottage, Parmesan, and green onions) some of you are going to be suspicious of these Flourless Savory Breakfast Muffins.  But I promise these low-carb breakfast muffins are also delicious!

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

Mix together the almond meal, raw hemp seed, flax seed meal, Parmesan, nutritional yeast, baking powder, salt and Spike Seasoning (if using). In a separate smaller bowl, beat the eggs and then stir in the cottage and sliced green onions. Then stir the wet ingredients into the dry ingredients until they are well-mixed. Use a scoop to fill the sprayed muffin cups until they’re nearly full. 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:

Gluten-Free Breakfast Muffins with Zucchini, Feta, and Quinoa from Kalyn’s Kitchen
Whole Grain Morning Glory Muffins from The Kitchn
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

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 Egg and Cottage Cheese Savory Breakfast Muffins

Make Flourless Egg and Cottage Cheese Savory Breakfast Muffins over the weekend and grab one or two for a quick breakfast during the week.


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 (see notes to see what I used)
  • 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 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.)
  3. 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.
  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’m guessing they can be frozen, but I haven’t frozen them.)


I used Manitoba Harvest Shelled Hemp Hearts.

I used almond meal for this recipe originally, but almond flour will defiitely work.

I recommend  Spike Seasoning for this recipe.

Recipe created by Kalyn.

All images and text ©

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 though, especially with regards to omega fatty acids.  Nut flours are not technically allowed for the South Beach Diet Phase One, but I probably would still eat these for phase one. If you do, I’d consider two muffins as being the daily allowance for nuts, due to the almond meal. The muffins should be good for most any low-carb eating plan as well.

Find More Recipes 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.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

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

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106 comments on “Flourless Egg and Cottage Cheese 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.

  4. Pingback: Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions – rusticrosegiftco

  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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  9. Pingback: 101 Delicious Low-Carb Breakfast Recipes And Ideas - TheDiabetesCouncil.com

  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.

  11. These have sort of a soapy taste when I first start eating them, then they taste so good that I forget about the soapy taste. What might be causing it? The flax? I did not use nutritional yeast, but I'm going to next time.

  12. Hi Kalyn, I greased my muffin tin really well and they still stuck! They taste so good but I'm wondering if you have any suggestions. Thanks in advance.

  13. Thank you for this recipe. We substituted hazelnut flour/meal for the almond meal, and used Old Bay seasoning instead of the Spike seasoning, and it was delicious. Next time we're going to cook them a wee bit longer (the base of the muffins were not completely cooked) and maybe add some grated carrot and crumbled bacon, as bacon makes everything better.

  14. I have to admit I was skeptical when I found this recipe, but I made it last night. Not only was it super easy/quick, but OMG, girl, these are SOO good! I love the idea someone posted about adding raw spinach so I might add that in, too, to get a few more vegetables in the day. Thanks so much for posting this! I'll be sure and follow your other recipes!

  15. Has anyone tried making these with shredded zucchini? I've got some to use and wondered if it would work ok in these.

    • Teresa, not sure how that would work. The zucchini would add moisture, so you'd probably need to add more of something that's a dry ingredient. It took me so many tries to make this come out right that I would dare guess how to adapt for zucchini, sorry! You might like this Zucchini Muffin Recipe that's also gluten-free and pretty low in carbs (but more of a sweet muffin recipe).

  16. I love these. I made a big batch for myself as I am on a low carb diet. I froze them in individual snack bags (insige a gallon freezer bag) and heat them up for 1 minute in microwave (less time if thawed). I really enjoy them sliced in half with some cream cheese spread on.

  17. Oh, those look amazing Kalyn. I don't my gluten free bakes have ever looked sooo good. I'm going to mention this recipe in our newsletter if you don't mind?

  18. I used canned green chilies and cheddar cheese for a corn bread-esque muffin and half the eggs. So far they look great out of the oven. Hoping they reheat as well for breakfast as the originals!

  19. My family LOVES breakfast muffins, so I'm excited to try this! Thanks!

  20. YUM! Love breakfasts that are easy to take on the go! Pinned!

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