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. I wonder if the yeast is necessary. I never used and don't even know where to get it… The recipe sounds great, I can't wait to try it! (I think you could add spinach, mushrooms, cilantro, tomatoes to it, in order to diversify the taste a bit!)

    • The nutritional yeast is for flavor and to add nutrients, not for making the dough rise. I don't know if it's "necessary" but since it's 1/4 cup I think you would need to replace it with another dry ingredient to keep the wet/dry balance the same. You could possibly add other things, but it took quite a few tries to get the texture and moistness of these muffins just right, and adding other things that are high in water might impact that. I'd love to hear how it works if you do some experiments.

    • BTW, you can find nutritional yeast in the health department of most any grocery store or in a store like Whole Foods or Trader Joe's.

  2. These are great! I've made them part of my regular breakfast rotation and have changed them up by adding diced ham or sausage, adding fresh basil, using ricotta in place of the cottage cheese. I like that they're so adaptable and work so well for a change-of-pace breakfast. I've even used them in place of bread for sandwiches.

  3. Oh and I've frozen them with no problem. I reheat the thawed muffins in a toaster oven rather than the microwave. The toaster oven dries them better as they reheat.

  4. Glad it worked for you!

  5. I used coconut flour, oat flour, flaxseed meal and added paprika and some canadian bacon because mostly that is all I had.
    I also had to use parsley instead, they tasted just fine!

  6. Hi Marianne,
    Since it took me so many experiments to get the recipe right (and I've never used the goat cheese or goat cream cheese in it) I'm not really sure how it would work. But seems like it might, worth a try!

  7. This sounds great. I am cow dairy free. I can buy a soft goat cheese, would that be an ok replacement for the cottage cheese? Also can get a goat cream cheese, what about that? I am so glad to find a healthy alternative. Thanks!

  8. I haven't frozen them, but most things with a lot of egg will release liquid when they're thawed. I think they'd keep in the fridge for at least a week, so I would probably store them that way. If you try freezing, I'd love to hear how they do.

  9. Do these freeze well?

  10. Since it took me five tries to perfect the savory version, I'm afraid it would take a lot of experimenting for me to adapt it. Maybe look at some of my recipes for sweet muffins with almond meal and compare ingredients. I think you might be able to taste the yeast unless you have some pretty flavorful ingredients.

  11. These are delicious! I would love to take this recipe and make a sweet cinnamon and nutmeg version. I would like to keep the nutrish yeast in the recipe, but I don't want it to give it an off taste. If you have any thoughts or ideas, they would be much appreciated. Thanks!

  12. Vee, glad you liked them, and thanks for sharing your version. Good to know that quinoa flour will work!

  13. These muffins were great! I made them twice and the only changes I made were 1) substituting quinoa flour for the almond meal (because that's what I had in the house) 2) added diced onion, smoked paprika and chili powder, 3) used 1 1/2 cups egg beaters instead of whole eggs. I love savory breakfast foods so thanks a lot!

  14. Kimberly, I do think the hemp seeds add a nutty flavor that I really like (and they're nutritious!) but glad to hear it worked for you with poppy seeds!

  15. I just made these last night – really good! I couldn't find the raw hemp seeds, and just tossed in some poppy seeds I had. Do the hemp seeds add flavor? My daughter, who famously hates eggs, thought these smelled so delicious in the oven she tried them.

    A very satisfying (and quick!) breakfast this morning.

  16. thanks — hope to make it soon 🙂

  17. MaryJoO, I will always answer questions if I can. The nutritional yeast adds flavor (and nutrition) here, so I don't know how it will affect the taste to leave it out. But I think subbing something like oatmeal should work. Love to hear how it works if you try it!

  18. I realize this isn't a current recipe but hope I can still ask:

    I have mold allergies, which have "morphed" into food sensitives aka no sour dough bread, no fermented things, limited other yeast foods …
    do you think I can just leave out the
    yeast flakes? I could throw in oatmeal or something …

  19. So glad you enjoyed!

  20. I've been meaning to make these for a while for a Wheat Belly/grain-free breakfast option, and finally did today – outstanding! Savory, tasty, filling without being heavy. And easily adaptable. I realized too late that I had only 4 eggs on hand, but I went ahead anyway and just added a couple of tablespoons of regular mayo at the end – I was afraid they'd be dry without it. I also found the tub of what I thought was cottage cheese in my fridge was actually plain green yogurt, so I said what the heck and just used that instead, along with a handful of crumbled feta that needed to be used up. I skipped the hemp as I didn't have any. Next batch I make, I'm thinking of submerging a little disk of my homemade turkey breakfast sausage in each one…bet they'd be great with a little chopped ham sprinkled in as well! Thanks for a great recipe. Going grain-free has been great for my weight but breakfast is without a doubt the hardest meal for me – getting pretty tired of eggs! So happy to find these.