Kalyn's Kitchen

Flourless Breakfast Muffins with Zucchini and Feta (Video)

Flourless Breakfast Muffins with Zucchini and Feta are a tasty breakfast option that’s great to make on the weekend! And this is a perfect solution if you need a low-carb breakfast to eat on the go!

PIN Flourless Breakfast Muffins with Zucchini and Feta to make them later!

Watch the video to see if you’d like to make Low-Carb Gluten-Free Breakfast Muffins with Zucchini and Feta!

 

Flourless Breakfast Muffins with Zucchini and Feta finished muffin with baking sheet behind

I know that zucchini season is winding down, but you only need one smallish zucchini to add moistness, flavor, and texture to these Flourless Breakfast Muffins with Zucchini and Feta, and they’re so tasty for a low-carb grab-and-go breakast! And these tasty muffins freeze well, so they’re perfect to make on the weekend and freeze, then just grab one and microwave when you need some breakfast in a hurry.

I like to eat them cut in half, with a pat of butter like you see in the photo, but even if you skip the butter this is a rich and delicious muffin that’s made with zucchini, cottage cheese, Parmesan cheese, almond flour, flax seed meal, eggs, Feta and some optional green onions. The texture is similar to the Low-Carb High-Fiber Savory Muffins with Parmesan and Green Onion I made earlier this year, but the addition of cottage cheese, zucchini, and Feta makes this a moister muffin. And this recipe is a new-and-improved replacement version of a muffin recipe on the blog that had zucchini, Feta, and quinoa flakes, and people kept asking what to use instead of that, so when I updated the photos I experimented to get a version that didn’t need that ingredient! (Use that link if you prefer to make the original version.

I haven’t tried it but I’m guessing if you’re not such a zucchini fan you could substitute another type of partially-cooked vegetable in these muffins, maybe chopped broccoli, short pieces of barely cooked greens, or bell peppers. If you like the idea of making a batch of muffins and having breakfast handled for a while, I hope you’ll try these tasty muffins.


Low-Carb and Gluten-Free Breakfast Muffins with Zucchini and Feta process shots collage photo

How to Make Flourless Breakfast Muffins with Zucchini and Feta:

(This is just a summary of the steps shown in the photos; scroll down for the complete recipe.)

  1. Preheat oven to 375F/190C and spray silicone muffin cups with non-stick spray. (See notes below for the size muffin cups I used.)
  2. I wanted small pieces of zucchini, so I cut the zucchini lengthwise in half, then fourths, and cut off most of the white part.
  3. Then I cut the zucchini pieces into strips, and then into small cubes. You want about 1 1/2 cups of diced zucchini, or slightly less is okay for this recipe.
  4. Heat olive oil in a 12″ frying pan and saute zucchini a few minutes.
  5. Then add the Spike Seasoning (affiliate link) or another all-purpose seasoning of your choice and cook a bit more.
  6. Put cottage cheese in a fine strainer and rinse with cold water, then let it drain well.
  7. Beat the eggs until yolks and whites are well-combined.
  8. In a plastic bowl combine cooked zucchini, cottage cheese, Parmesan cheese, beaten eggs, crumbled Feta, and sliced green onions (if using).
  9. In a smaller bowl mix Almond Flour (affiliate link), Flaxseed Meal (affiliate link), baking powder, and the second teaspoon of Spike Seasoning.
  10. Mix the dry ingredients into the wet ingredients.
  11. Fill muffin cups, dividing the mixture evenly among the 12 muffins cups.
  12. Bake about 27 minutes, or until muffins are firm and slightly browned.
  13. Serve hot or reheat.

Low-Carb and Gluten-Free Breakfast Muffins with Zucchini and Feta close-up photo

I love these with a little butter, but the butter is 100% optional.

More Egg Muffins or Breakfast Muffins to Enjoy:

Flourless Egg and Cottage Cheese Savory Breakfast Muffins
Low-Carb Egg Muffins for a Grab-and-Go Breakfast
Donna’s Low-Carb High-Fiber Grain-Free Breakfast Muffins

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!

Low-Carb and Gluten-Free Breakfast Muffins with Zucchini and Feta close-up photo

Flourless Breakfast Muffins with Zucchini and Feta

Yield 12 muffins
Prep Time 20 minutes
Cook Time 27 minutes
Total Time 47 minutes

Flourless Breakfast Muffins with Zucchini and Feta are perfect to make on the weekend and this is a delicious muffin made with zucchini.

Ingredients

  • 1 small zucchini
  • 2 tsp. olive oil
  • 2 tsp. Spike Seasoning, divided (see notes)
  • 3/4 cup cottage cheese
  • 1/2 cup coarsely grated Parmesan cheese
  • 8 eggs, well beaten
  • 1/2 cup crumbled feta
  • 3 T sliced green onions (optional but good)
  • 2 cups almond flour
  • 1/2 cup flaxseed meal
  • 2 T baking powder

Instructions

  1. Preheat oven or toaster oven to 375F/190C.
  2. Cut stem and blossom end off zucchini, then cut in fourths lengthwise.
  3. Then on each piece, trim off and discard part of the white center part of zucchini, so you have zucchini strips with skin and about 1/4 inch of white.
  4. Cut those pieces into thinner strips, then dice to make small cubes around 1/4 inch square. (You will have about 1 1/2 cups diced zucchini.)
  5. Heat olive oil in non-stick frying pan and cook zucchini until it’s softening and just starting to brown, about 3 minutes.
  6. Add 1 tsp. Spike Seasoning to pan with the zucchini and cook about 1 minute more.
  7. Put cottage cheese in a fine strainer placed in the sink and rinse with cold water, then let it drain well.
  8. Beat the eggs until yolks and whites are well-combined.
  9. Slice green onions if using.
  10. In a plastic bowl combine the cooked zucchini, cottage cheese, Parmesan cheese, beaten eggs, crumbled Feta, and sliced green onions (if using).
  11. In a smaller bowl mix almond flour, flax seed meal, baking powder, and the second teaspoon of Spike Seasoning.
  12. Mix the dry ingredients into the wet ingredients, adding only part at a time and stirring each time until the mixture is combined.
  13. Fill muffin cups, dividing the mixture evenly among the 12 muffins cups. (I started with 1/3 cup each, then added more until the batter was all used.)
  14. Bake about 27 minutes, or until muffins are firm and slightly browned.
  15. Serve hot, with a little butter if desired.
  16. Muffins can be frozen and reheated, about 1 minute in a microwave oven.

Notes

If you don't find them in your store you can get Spike Seasoning, Almond Flour, and Flaxseed Meal at Amazon.com. (affiliate links) You can also use any all-purpose seasoning that's good with eggs if you don't have Spike.

I used these Jumbo silicone muffin cups that are 3.5 inches across for this recipe. (affiliate link)

This recipe was inspired by several other muffin recipes on the blog.

Nutrition Information:

Yield:

12

Serving Size:

1

Amount Per Serving: Calories: 237Total Fat: 18gSaturated Fat: 4gUnsaturated Fat: 13gCholesterol: 135mgSodium: 729mgCarbohydrates: 7.3gFiber: 4gSugar: 2gProtein: 13g

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!

Thumbnail photo for Low-Carb and Gluten-Free Breakfast Muffins with Zucchini and Feta

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Flourless Breakfast Muffins with Zucchini and Feta have some ingredients that have a few carbs but are high in fiber, so these are low in net carbs and also low-glycemic. The muffins are relatively high in fat and would probably be too high-fat for the original South Beach Diet if you’re strictly following the fat guidelines and almond flour isn’t approved for the South Beach Diet Phase One.

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. Use Breakfast Recipes to find more recipes like this one.

Pinterest image of Flourless Breakfast Muffins with Zucchini and Feta

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

Leave a Reply

Your email address will not be published. Required fields are marked *

    51 Comments on “Flourless Breakfast Muffins with Zucchini and Feta (Video)”

  1. How do you like the individual silicone muffins cups ? I’ve seen them and thought about buying them but I haven’t yet invested in them. Do you like them? Whats the browning like? Do you still spray them with Pam?

  2. Paula, hope she likes them!

    Rita, I think you could use oats instead of quinoa, although the quionoa flakes are a bit finer. Let me know if you try it!

    Adi, how fun hearing from you. Of course you can post the recipe if you link it back to my blog, thanks. And guess what! I have been to the beautiful island where you live. I only got to spend one day in Mallorca, but it was stunning!

    Yu ming lui, thanks!

    Mimi, I’m thinking I might experiment with more quinoa and less almond meal next time, since quinoa is so nutritious. I’ll report back if I try that.

  3. You must be a mind reader, Kalyn. i was looking for ways to work quinoa into my diet, and thanks to you and Lydia, I’ve got some ideas for starters. Perfect!

  4. They look amazing Kalyn….mmmmm savoury muffins…..yum.

  5. Good morning from Spain Kalyn, I think this is the first time I drop you a note (shame on me) since I do visit your site for some months now.
    I really love your recipes and I found them so helping and lovely made that it is a pleasure for me visiting you.
    This kind of muffins is my kind and I will translate it to Spanish and will post the day I made it on my blog so many people here in Spain can enjoy them also. I will give you the proper credit and feedback to your site, but if you do not want me to do this, please just tell me.
    Anyway I am sure they will be a big hit at home.
    Please forgive my English.
    My best wishes for you from sunny Mallorca Island in Spain.
    Inmaculada, aka Adi.

  6. i need some great breakfast recipes! and these babies look perfect!

    can i replace the quinoa with oats?

  7. Wonderful! My youngest child follows a gluten free diet, and breakfast is one area where I really need new ideas for her. This fits the bill just perfectly! The only drawback is that I just know that I’ll love these, too, so I’ll have to make a double batch! YUM! Thanks so much for posting this!

  8. Helene, Neil, Sarah, thanks. They’re really good. Great original recipe from Rose Elliot, the variations are endless.

    Johanna, good idea to use soy flour! Another way to make this great muffin.

  9. These look delicious – I always love zucchini in baking so will have to try these. I have tried Rose Elliot’s muffins with soy flour rather than wheat flour which works well

  10. Wow. I need to try these now. Perfect breakfast, & perfect way to use that zucchini! 🙂

  11. What a great way to start the day. All the muffins down around my way are sweet, these would definitely shake things up a bit. Great solution to the gluten free problem.

  12. They look so great. Thanks for sharing.

  13. TBTAM, love to see your recipe! Let me know and I’ll link yours back here too. Isn’t almond meal just great!

    Zoe, that’s exciting news. Wish I could send you some!

  14. Hooray, another cottage cheese muffin variation! I can’t get enough of these muffins. If I wasn’t so tired all the time (pregnant), I’d make versions of these every week and eat them every day.

  15. PS I also used almond meal in mine..

  16. I spent the entire weekend trying to come up with a healthy high protein muffin, and it seems you’ve done it for me! I’ll be posting mimine soon, and will link to yours.

  17. Maria, had some for breakfast today!

    Katerina, thanks! Must have had a bad night last night because when I checked it this morning I had a mistake in the recipe too. Hopefully all fixed now.

  18. Savory muffins. Absolutely delicious.

  19. These looks great Kalyn! We could all use an alternative to wheat once and awhile. I think the title should read Gluten though? Although I am sure they are glutton free too. Must’ve been a Freudian slip.

  20. These are my kind of muffins! They look fantastic!