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. 

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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!

What ingredients do you need for this recipe?

What gives these flourless muffins savory flavor?

These savory breakfast muffins are called “flourless” muffins because they don’t have wheat flour. But the muffins are loaded with savory flavor from almond flour, hemp seed, Parmesan cheese, flax seed meal, nutritional yeast, and my favorite Spike Seasoning.

What if you don’t have Spike Seasoning?

I love the addition of a little Spike Seasoning in savory recipes, but if you don’t have Spike just use any all-purpose seasoning blend.

Want more ideas for savory breakfast muffins?

Check out my collection of Low-Carb Muffins and Breakfast Muffins for more tasty savory muffin recipes!

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

Flourless Savory Breakfast Muffins cropped image of two muffins on plate with baking sheet in back

More Muffins for a Healthy Breakfast:

Flourless Breakfast Muffins with Zucchini and Feta

Egg Muffins with Ham, Cheese, and Bell Pepper

Almond Flour Pumpkin Muffins

Low-Carb High-Fiber Savory Muffins

Keto Egg Muffins with Broccoli, Bacon, and Cheese

Weekend Food Prep:

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

Flourless Savory Breakfast Muffins
Yield: 12 muffins

Flourless Savory Breakfast 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.

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Low-Carb Diet / Low-Glycemic Diet/ South Beach Diet Suggestions:
Flourless Savory Breakfast Muffins would work for low-carb, Keto, or low-glycemic eating plans. 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 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 TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This savory breakfast muffin recipe was first posted in 2012, and I have made it many times since then! The recipe was last updated with more information in 2022.

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