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 muffins only have 3.8 net carbs per muffin.

PIN Low-Carb High Fiber Savory Muffins to make them later!

Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions found on KalynsKitchen.com

Back in February I posted Donna’s Low-Carb High-Fiber Grain-Free Breakfast Muffins, and so many readers told me how they enjoyed those muffins! I made Donna’s muffins over and over myself and ate them regularly for breakfast. And after a while I started to wonder about creating a savory muffin variation that used almond flour and flaxseed meal as the base of the recipe the way Donna’s muffins did.

The next time I was experimenting with my niece Kara we tried making a muffin recipe that was a combination of ingredients from Flourless Egg and Cottage Cheese Savory Breakfast Muffins and Donna’s Muffins, and these Low-Carb High-Fiber Savory Muffins were the delicious result!

Kara and I both thought the muffins tasted a bit like garlic bread, so you could serve this as a side muffin to go with soup or dinner. But I am loving these new savory muffins for a quick breakfast option too, and I’m pretty sure everyone who likes the idea of a savory breakfast muffin is going to enjoy this new recipe.

I make a batch on the weekend, freeze in a Ziploc bag, and then take one out and reheat in the microwave for one minute, just like I do with Donna’s muffins. And yes, I like to eat them spread with a little butter, but that’s up to you! And these tasty grain-free muffins are gluten-free and they’re also perfect for Weekend Food Prep!

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.)

  • 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 these high-fiber muffins?

These healthy muffins have high-fiber ingredients like almond flour and the flaxseed meal which keeps the net carbs low, and thevmuffins contain a generous amount of Parmesan cheese and eggs, which doesn’t add many carbs. The muffins use a little cottage cheese for moistness, but the amount of that is less than one carb per muffin. 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 low-carb high-fiber muffins?

The other good news about these muffins is that each muffin has 14 grams of protein!

Want more ideas for Grab-and-Go Breakfasts?

I’m going to add these savory muffins to my round-up of Low-Carb and Keto Grab-and-Go Breakfasts. Check out that post if you’d like more breakfast ideas that can be made ahead and grabbed for a quick healthy breakfast!

Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions found on KalynsKitchen.com

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.)

  1. Preheat oven to 375F/190 C and spray silicone muffin cups (affiliate link) with non-stick spray.
  2. Dump the cottage cheese into a colander placed in the sink, rinse with cold water, and let it drain.
  3. 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.
  4. Beat eggs until they’re well combined and slice the green onions.
  5. Mix the drained cottage cheese and green onion into the beaten eggs.
  6. Then combine the egg mixture with the dry ingredients.
  7. Divide the batter into the 12 muffins cups, start with 1/3 cup batter and then add a little more if you have extra.
  8. Bake 25-27 minutes, or until the top is lightly browned and feels firm.
  9. Serve hot and enjoy!
  10. 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.)
  11. I like to cut them in half and spread each side with a little butter when I’m reheating.

Low-Carb High-Fiber Savory Muffins shown in silicone baking cups.

More Tasty Muffins for a Low-Carb Breakfast:

Weekend Food Prep:

This recipe has been added to a category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions found on KalynsKitchen.com
Yield: 12 large muffins

Low-Carb High-Fiber Savory Muffins

Prep Time 20 minutes
Cook Time 27 minutes
Total Time 47 minutes

These savory 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

  1. 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.)
  2. 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.
  3. 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).
  4. Beat eggs until they're well combined.
  5. Thinly slice the green onions. (Use them all please, they were great in this and the green onion flavor wasn't strong!)
  6. Mix the drained cottage cheese and green onion into the beaten eggs.
  7. Then combine the egg mixture with the dry ingredients (the batter will be stiff, keep mixing until it's all combined.)
  8. 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.
  9. 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

12

Serving Size

1

Amount 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.

Did you make this recipe?

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!

Low-Carb High-Fiber Savory Muffins shown in silicone baking cups on baking sheet.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Low-Carb High-Fiber Savory 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 2023.

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