Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions (Video)

Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions are a wonderful grab-and-go breakfast idea to make on the weekend! Or serve these as a dinner muffin if you prefer! Check out Breakfast Recipes for more breakfast treats like this one.

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

Watch how to make Low-Carb and High Fiber Savory Muffins with Parmesan and Green Onions!

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 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 the way Donna’s muffins did. The next time I was cooking with my niece Kara we experimented with 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 with Parmesan and Green Onions 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 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!

Let me talk a bit more about the low-carb and high fiber aspect of the muffins before we get to the recipe. If you’re someone who’s strictly counting carbs, you might be alarmed if you check the carb count for almond flour and the carb count for flaxseed meal. But both those ingredients are amazing high in fiber which lowers the net carbs and they’re also filled with good nutrients. And these healthy muffins also 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. And these tasty grain-free muffins are gluten-free and they’re also perfect for Weekend Food Prep!

I’m going to add these tasty muffins to the round-up of My Favorite Low-Carb and Keto Grab-and-Go Breakfasts! Enjoy!

How to Make Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions:

(Scroll down for complete printable recipe plus nutritional information.)

1. Preheat oven to 375F/190 C and spray silicone muffin cups 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 (affiliate link),  Flaxseed Meal (affiliate link), freshly grated Parmesan, baking powder (affiliate link), and Spike Seasoning (affiliate link) 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!

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  cut them in half and spread each side with a little butter.

More Tasty Muffins for a Low-Carb Breakfast:

Donna’s Low-Carb High-Fiber Grain-Free Breakfast Muffins ~ Kalyn’s Kitchen
Low-Carb Blueberry Muffins ~ Keto Connect
Low-Carb and Flourless Zucchini Muffins with Pecans ~ Kalyn’s Kitchen
Keto Lemon Sour Cream Muffins ~ I Breathe I’m Hungry
Flourless Egg and Cottage Cheese Savory Breakfast Muffins ~ Kalyn’s Kitchen
Low-Carb Lemon Muffins ~ Step Away from the Carbs
Low-Carb Egg “Muffins” ~ Kalyn’s Kitchen

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!

Print

Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onions

Yield 12 large 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.
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 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: 251 Total Fat: 19g Saturated Fat: 4g Unsaturated Fat: 14g Cholesterol: 134mg Sodium: 811mg Carbohydrates: 8.8g Fiber: 5g Sugar: 2g Protein: 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 Savory Muffins with Parmesan and Green Onions are a perfect breakfast or dinner muffin for low-carb and low-glycemic diet plans, and they would work for Phase 2 or 3 of the South Beach Diet, although the muffins might be a bit high in saturated fat for South Beach.

Find More Recipes 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.