Gluten-Free Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa
These Cottage Cheese and Egg Breakfast Muffins with Zucchini, Feta, and Quinoa are delicious and gluten-free!
After I’d posted three different versions of the fabulous cottage cheese and egg breakfast muffins originally created by Rose Elliot and discovered via 101 Cookbooks, I heard from a reader who wondered if I might try to create a gluten-free version of that recipe. It just so happened I’d recently discovered quinoa flakes, which I thought might be a substitute for the small amount of white whole wheat flour in the original recipe, and this breakfast muffin is the happy result.
I also liked it that this turned out to be an unusual way to use up a little of my currently overwhelming crop of zucchini. Definitely this is a breakfast muffin that I’ll be making often.
I wanted small pieces of zucchini, so I cut the zucchini lengthwise in half, then fourths, cut off most of the white part, cut into strips, and then into small cubes. In the recipe I settled on 1 1/2 cups of diced zucchini as about the right amount, but when I was testing this I made it with anywhere from 1-2 cups of diced zucchini. Less zucchini = more “bread-like” texture and more zucchini = wetter muffins, but the recipe is pretty flexible.
Here are the two ingredients that replace traditional flour in this recipe, and also make these very nutritionally dense muffins. I buy both these products at Whole Foods, although my usual grocery stores also carry almond meal.
After you saute the zucchini in olive oil for a few minutes, mix together zucchini, cottage cheese, parmesan, quinoa flakes, almond meal, baking powder, beaten eggs, water, feta, green onions, and Spike seasoning. The mixture will be lumpy.
Fill muffin tins or individual silicone muffins cups nearly full, then bake for about 25 minutes in 400F oven. Muffins are done when they’re firm and lightly browned on top.
Gluten-Free Breakfast Muffins with Zucchini, Feta, and Quinoa
(Makes 12 muffins, recipe adapted from a muffin recipe by Rose Elliot.)
1 medium zucchini, cut into strips and diced to make 1 1/2 cups diced zucchini
1-2 tsp. olive oil
1/3 cup low-fat cottage cheese
1/4 cup Parmesan cheese
1/4 cup quinoa flakes
2/3 cup almond meal (finely ground almonds can be substituted, but if you grind your own almonds, the texture will be a bit chunkier)
1 tsp. baking powder
4 eggs, well beaten
3 T water
1/2 cup crumbled feta (not packed)
2 T sliced green onions
1 tsp. Spike Seasoning (optional but recommended; I was excited to find out Spike is gluten-free.)
Preheat oven or toaster oven to 400F.
Cut stem and blossom end off zucchini, then cut in fourths lengthwise. Then on each strip, cut off part of the white center part of zucchini, so you have zucchini strips with skin and about 1/4 inch of white. Cut into thinner strips if needed, then dice to make small cubes around 1/4 inch square.
Heat olive oil in non-stick frying pan and saute zucchini until it’s softened and just starting to brown, about 5 minutes. In large plastic bowl, combine cooked zucchini, cottage cheese, Parmesan, quinoa flakes, almond meal, baking powder, beaten eggs, water, crumbled feta, green onions, and Spike seasoning if using. Gently mix together with large spoon.
Spray silicone muffin pan or individual silicone muffin cups with non-stick spray or olive oil. Divide the mixture between 12 muffin cups. Bake muffins about 25 minutes, or until muffins feel firm and are lightly browned.
These will stay good in the refrigerator for quite a few days and can be reheated in the microwave. Be careful not to overcook when reheating or they will be too hard.
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South Beach Diet Suggestions:
Nut flours and quinoa both are not recommended for phase one on the South Beach Diet, so even though the muffins have only a small amount of both of those they’d be recommended for phase 2 or 3. They are relatively high in fat, so I would be sure to choose lower fat foods for the rest of your meals that day.
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I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count
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More Egg Muffins or Breakfast Muffins to Enjoy:
Cottage Cheese and Egg Breakfast Muffins with Bacon and Green Onions
Cottage Cheese and Egg Breakfast Muffins with Ham and Cheddar
Cottage Cheese and Egg Breakfast Muffins with Mushrooms and Feta
Egg Muffins Revisited, Again