These Flourless Savory Breakfast Muffins have eggs and cottage cheese for protein, and these muffins are loaded with flavor! Make these low-carb and nutrient-dense muffins over the weekend and grab one or two for a quick breakfast during the week. 

PIN these Savory Breakfast Muffins to make them later.

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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 I set my mind to creating a flourless breakfast muffin.

I wanted a savory muffin that had eggs, but one that had more texture and was 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! 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 only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

What makes the savory muffins an extra-nutritious breakfast?

These savory muffins have cottage cheese and eggs for 10 grams of protein in one muffin! They also have nutritious ingredients like Hemp Seeds, Flaxseed Meal, and Nutritional Yeast which add nutrients and flavor!

How low in carbs are the savory breakfast muffins?

These delicious and nutritious muffins only have 3 net carbs per muffin.

What adds flavor to the savory breakfast muffins?

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.

Can you make these savory muffins without 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:

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

  1. Mix together the almond flour (affiliate link), Hemp Seeds (affiliate link), flax seed meal (affiliate link), Parmesan, Nutritional Yeast (affiliate link), 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 with two muffins on plate and rest in back on baking sheet.

More Savory Muffins for Breakfast:

Weekend Food Prep:

This recipe for savory breakfast muffins 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.

Ingredients

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

Instructions

  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.

Notes

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

Yield

12

Serving Size

1

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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Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Flourless Savory Breakfast Muffins with two in front and rest on baking sheet.

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 personally 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 recipe for savory breakfast muffins was first posted in 2012, and I have made it many times since then! The recipe was last updated with more information in 2024.

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