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. Terry, good to know it will still work without the hemp seeds, and glad you are enjoying the recipe.

  2. I've been omitting the hemp seed completely (due to cost) and the muffins all taste terrific. Thanks for another great recipe.

  3. And just to add to the fabulousness….I just seared a slice of Canadian bacon and made a little muffin sandwich–delicious.

  4. Carol, thanks so much. So glad you enjoyed them. The desire for something that was not quite so "eggy" was what inspired me to come up with this recipe!

  5. I've been excited about making these muffins today, and here's my take on the experience:
    l. Easy to mix up and bake.
    2. Smelled divine while baking.
    3. Lovely texture..not so "eggy".

    Warm, savory, nutty, salty and slightly cheesy–these did not disappoint. Great classic muffin texture and clearly PACKED with nutrition. What a great change for breakfast. I don't know how I would do South Beach without Kalyn!!

  6. Made these today, and they are delicious! Thanks for the recipe, Kalyn!

  7. These look really great! I'm trying to go somewhat GF, and have been looking for a substitute for the breakfast pitas I usually have…

  8. Can't wait to make these! I'm a huge egg person, eat them just about every day in some form or fashion, but even I get tired of egg muffins or scrambles. Your recipe came just in time!

  9. Glad you are enjoying them! I think flax is a pretty strong flavor, so if you're not fond of that you could use more hemp and less flax.

  10. I like the texture of these better than your other egg muffins; they have more structure. I'm enjoying them two at a time for breakfast. They do taste a bit healthy. I think it's either the flax or hemp. The recipe came together in a snap and feels almost too easy to be true. Thanks Kalyn.

  11. that's brilliant to add cottage cheese. I'll try that next time.

  12. You have a knack for making me crave your recipes – now that I commute for one hour to work, I am looking for recipes that I can grab and eat in the car in the morning. This is PERFECT!

  13. Terry, hope you enjoy!

    Leesa, thanks so much for that nice feedback.

    TW, I am trying to use both hemp and flax seed meal more, and loved how these turned out. And this was my first time cooking with nutritional yeast, which I decided I LOVE!

  14. These look great – I love your portable breakfast! And, I'm looking for more recipes that use flax.

  15. WOW! What a love and small cakes which you shared i just want to say that you have an outstanding blog on food.

  16. These sound great and two of them would make a fantastic breakfast. Can't wait to make them

  17. KHect, thanks for calculating that. The nutritional info on calorie count doesn't measure things like omega fatty acids and vitamins, which is where these muffins really shine.

    Joanne, hope you enjoy!

    Lori, I think you could make a good muffin by increasing some of the other ingredients (almond meal, flax seed, nutritional yeast) to equal the amount of hemp seed. Or you could use something else that's nutritionally dense like Chia seed (although when I tested the muffins with those, I didn't care for the way they popped on my teeth!) If carbs are not an issue you could use something like ground oatmeal or another type of high-protein flour. I'd love to hear what you come up with!

  18. These sounds delicious! Do you have a suggestion for a substitution for the hemp? I'm allergic to it, but would like to try your recipe!

  19. Almond meal was actually the only flour of mine that survived a recent grain beetle infestation so I'm on the lookout for recipes that use it…winner right here!

  20. Here's the nutrition info on caloriecount: http://caloriecount.about.com/savory-breakfast-muffin-recipe-r1173689

    130 calories/muffin