Low-Carb High-Fiber Savory Muffins
Low-Carb High-Fiber Savory Muffins are a wonderful grab-and-go breakfast idea to make on the weekend, or serve for dinner if you prefer! And these tasty high fiber muffins are also loaded with protein from the cottage cheese.
PIN the Low-Carb High Fiber Muffins to make them later!
These Low-Carb High-Fiber Savory Muffins were the result of a lot of experimenting with my niece Kara as we tried making a muffin recipe that was a combination of ingredients from some other muffins that we’ve enjoyed! Kara and I both thought these muffins tasted a bit like garlic bread, so you could serve this as a savory muffin to go with soup or dinner. But I’m loving these muffins for a quick breakfast option too, and I’m pretty sure everyone who likes the idea of a savory high fiber breakfast muffin is going to enjoy this new recipe.
I like to make a batch of these muffins, freeze in a Ziploc bag, and then take one out and reheat in the microwave for one minute. And yes, I like to eat them spread with a little butter, but that’s up to you! I hope you try this recipe soon if you like the idea of muffins that are low in carbs, Keto, high in fiber, high in protein, grain-free, gluten-free, and vegetarian!
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 with ingredient amounts.)
- cottage cheese
- Almond Flour (affiliate link)
- Flaxseed Meal (affiliate link)
- finely grated Parmesan (see notes)
- baking powder
- Spike Seasoning (affiliate link), or other all-purpose seasoning blend
- 8 eggs
- green onion
How low in carbs are the high-fiber muffins?
These healthy muffins have high-fiber ingredients like almond flour and flaxseed meal which keeps the net carbs low, and the muffins contain a generous amount of Parmesan cheese and eggs, which doesn’t add many carbs. The total carb count comes in at 3.8 net carbs per muffin, which is great for such a nutritious muffin!
How much protein is in these high-fiber muffins?
The other good news about these muffins is that using cottage cheese doesn’t add many carbs but adds protein so that each muffin has 14 grams of protein!
How to make Low-Carb High-Fiber Savory 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.)
- Preheat oven to 375F/190 C and spray silicone muffin cups (affiliate link) with non-stick spray.
- Dump the cottage cheese into a colander placed in the sink, rinse with cold water, and let it drain.
- Put the Almond Flour, Flaxseed Meal, freshly grated Parmesan, baking powder, and Spike Seasoning or another all-purpose seasoning blend into a bowl, then mix well with a large spoon.
- Beat eggs until they’re well combined and slice the green onions.
- Mix the drained cottage cheese and green onion into the beaten eggs.
- Then combine the egg mixture with the dry ingredients.
- Divide the batter into the 12 muffins cups, start with 1/3 cup batter and then add a little more if you have extra.
- Bake 25-27 minutes, or until the top is lightly browned and feels firm.
- Serve hot and enjoy!
- These are also great frozen and then microwaved for 1 minute. (I’m sure you can thaw/warm in a toaster oven but I haven’t tried that.)
- I like to cut the muffins in half and spread each side with a little butter when I’m reheating.
Want more ideas for Grab-and-Go Breakfasts?
I’m going to add these savory high fiber muffins to my round-up of Grab-and-Go Breakfast Ideas (to Make Ahead). Check out that post if you’d like more breakfast ideas to store in the fridge and grab for a quick healthy breakfast!
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!
Low-Carb High-Fiber Savory Muffins
These savory low-carb high-fiber muffins were inspired by two other favorite muffin recipes on the blog, and these were absolutely a wow! You can serve them for breakfast or dinner.
Ingredients
- 1 cup cottage cheese, rinsed and drained well
- 1 1/2 cups blanched almond flour
- 1 1/2 cups flax seed meal
- 1 C finely grated Parmesan (see notes)
- 2 1/2 T baking powder
- 2 tsp. Spike Seasoning
- 8 eggs, beaten so they're well combined
- 1/2 cup thinly sliced green onion
Instructions
- Preheat oven to 375F/190 C and spray silicone muffin cups with non-stick spray. (I used these silicone muffins cups, Jumbo size; see notes.)
- Dump the cottage cheese into a colander with small holes that's placed in the sink, rinse with cold water, and let the cottage cheese drain well.
- Put the Almond Flour, Flaxseed Meal, freshly grated Parmesan, baking powder, and Spike Seasoning (or another all-purpose seasoning blend) into a bowl, then mix well with a large spoon until ingredients are evenly combined (all links are affiliate links).
- Beat eggs until they're well combined.
- Thinly slice the green onions. (Use them all please, they were great in this and the green onion flavor wasn't strong!)
- Mix the drained cottage cheese and green onion into the beaten eggs.
- Then combine the egg mixture with the dry ingredients (the batter will be stiff, keep mixing until it's all combined.)
- Divide the batter into 12 muffins cups, start with 1/3 cup batter each and then add a little more if you have extra batter.
- Bake 25-27 minutes, or until the top is lightly browned and feels firm.
Notes
I used freshly-grated Parmesan but I think the Parmesan in the green can might work for this.
The muffin cups (affiliate link) I used were 2.5 inches across the bottom, 3.5 inches across the top, and 2 inches high, so if your baking cups or cupcake pan is smaller you may need to adjust the baking time.
This recipe created by Kalyn and Kara, combining ideas from Donna's Low-Carb High-Fiber Grain-Free Breakfast Muffins and Flourless Egg and Cottage Cheese Savory Breakfast Muffins.
Nutrition Information
Yield
12Serving Size
1Amount Per Serving Calories 251Total Fat 19gSaturated Fat 4gUnsaturated Fat 14gCholesterol 134mgSodium 811mgCarbohydrates 8.8gFiber 5gSugar 2gProtein 14g
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.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Low-Carb High-Fiber Muffins are a perfect breakfast or dinner muffin for low-carb diet plans including Keto. They would work for Phase 2 or 3 of the original South Beach Diet, although the South Beach Diet would recommend low-fat cottage cheese, and even with that change the muffins might be a bit high in saturated fat for South Beach.
Find More Recipes Like This One:
Check out Breakfast Recipes for more breakfast treats like this one. Use the Diet Type Index to find 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:
These savory muffins that are low in carbs and high in fiber were first posted in 2019. The recipe was last updated with more information in 2025.
21 Comments on “Low-Carb High-Fiber Savory Muffins”
Hi,
What could be used instead of flaxseed seeds in this recipe?
Thank you
I haven’t ever made this without flaxseed meal, and it makes up almost half the bulk of the dry ingredients, so I am hesitant to recommend a substitute. The only thing I can think of that *might* work would be hemp hearts, but as I said I haven’t tried it with anything else.
could you make these low carb high fibre savory muffins using the dry cottage cheese?
I’m not familiar with dry cottage cheese, but since the recipes rinses the cottage cheese to leave the curds, I am guessing it would probably work.
Really good I made mine into 15 but found that made them too dry, 12 would be much better but really enjoyed them 💗love your recipes…
So glad you enjoyed the recipe, and you can make 12 the next time!
These were so good after freezing and reheating for a quick breakfast on the go
Thanks for your wonderful recipes Kalyn
You are so welcome, happy to hear you enjoyed the recipe!
I guess i must have done something wrong. They came out very dry, and with bad aftertaste. I consider myself a good cook with 50 years experience, so I’m baffled
I’m sorry to hear that. Could your almond flour or flax seed meal possibly have been old or even rancid? I store both those things in the freezer.
That’s the only thing I can think of. I’ve made these quite a few times and they’ve always been good.
Very good and nice and filling. I agree they are not super eggy. I’ve been desperate for high fiber breakfast that isn’t sweet and I’m really looking forward to having these this week
Thanks Helen, so glad you are enjoying them!
Do these taste at all eggy?
Not to me, but I like eggs so I might not be a good judge of that. If you look at the total of the ingredients, there is a lot more of many ingredients than there is eggs.
I was sceptical at first, but these turned out really well. I doubled the batch, put in a little less baking powder (I hate the taste of baking powder), used garlic salt, paprika, basil, and a little chili powder (since I didn’t have Spike seasoning), and used regular and mini sized muffin tins. Great recipe for my diabetic husband.
So glad you enjoyed, and fun hearing how you adapted them to your own taste!
Elle, I have been adding nutritional information for a few months now, but this recipe probably didn’t have it when she left that comment! I am working on it, but it will take me more than a year to do all the recipes.
I’m confused, because I see the info right under the recipe.
You are free to make them with any ingredients you prefer. But not sure how they will turn out with regular flour. This is an almond flour recipe. If you don’t want to use almond flour, not sure why you would have ended up here. Almond flour is for people who need a gluten-free option or can’t have the carbs from regular flour.
Made the savory muffins with parmesan and green onion! They are to die for. All you need with them is a little butter or a lot of butter ☺. These ate 5 stars and I will be making them again and again.
Thank you!!
So glad you enjoyed it. I need to make these soon for myself!