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. 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.

    • They don't taste soapy to me, but I'm guessing it might be the taste of the hemp seeds that you're not familiar with. The nutritional yeast does add a good flavor.

  2. 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.

    • Did you use the silicone muffin cups? Maybe they are essential for this; sorry if I led you astray on that!

  3. 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.

  4. 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!

  5. 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).

  6. 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.

  7. 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?

  8. 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!

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

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

  11. I really need to jump back on the South Beach band wagon 🙂 These look fabulous – do you think I could add some chopped broccoli to these or would that create too much moisture? Thanks for all you do, Kalyn – been checking out your site for years!

    • Thanks for being a loyal visitor; I really appreciate that. I'm not sure how broccoli would work in this. Not only the moisture, but it's a pretty dense mixture. But you could make my regular Egg Muffins and add a lot of broccoli. That's one of my favorite ways to get veggies for breakfast.

  12. Yum! Such a perfect grab and go breakfast, which is what I totally need more of these days!

  13. This is one of my favourite recipes…flavourful, savoury muffins. LOVE THEM!!

  14. Thanks Kalyn for posting the recipe again. I can't wait to make these…. I put brewers yeast in my smoothies (an acquired taste for sure) because it is a decent source of B-12. Love the flavor and nutrition it adds to savory food.

  15. I love all your gluten free recipes. I am going to send this to my sister her whole family just went on a gluten free diet because her husband and daughter are ciliac. She is always looking for more gluten free recipes.

  16. These would be perfect for grab-and-go breakfasts on busy mornings. I need to stock my fridge with these.

  17. Wow love this recipe, all those healthy ingredients.

  18. These sound wonderful and so convenient!

  19. I sent a comment yesterday saying that I was going to try the muffins and let you know the result. I've done (microwave) muffins with only flax seed meal and they worked perfectly. There is another with a mix of soy flour and flax seed meal, also good. I'll let you know how yours come about. Take care.

    • Something must have gone wrong because I just checked and there wasn't a comment like that yesterday. I hate it when technology doesn't work right.

    • LOL! I think the problem was not technology, but human. I probably didn't hit the publish and thought I did. No harm done.

  20. I see that my prior message is not showing, probably not yet approved. Anyway, I made the muffins yesterday and at one this morning. As I expected, I can't stand the ground almonds. It's just a matter of taste. The rest of the recipe is impeccable! I used (raw) spinach instead of green onions and it was perfect. Next time I'll use flax seed meal in stead of almond meal. Once more, thanks for sharing this very smart and tasty recipe!

    • There are no previous comments from you that I haven't approved, so I don't know what's happening with that. I see one directly above this one, and that's the only one I've seen. I'll be curious how this works without the almond meal.