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.

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

  1. I really don't know what else would work since I haven't tried it with anything else, but maybe another type of nut flour would work instead of almond flour.

  2. Hi Kalyn,

    I'm allergic to almonds so what do you think I could I substitute the almond meal with?

    I love your blog, and I use it ALL the time! 🙂

    Thanks,
    Kim

  3. Hi Kalyn,

    I am a newbie in baking and I found your gf recipe very very good! I tried this recipe and it got a little bit wet inside.. I added 1/4 cup of water since I don't know what the "T" unit is you used for water.

    Could you let me know what "T" stands for?

    Thanks,
    Emma

  4. Robin, the focus of this blog is low-glycemic cooking, so not many breads or that type of thing, but look at the index on the top of the left sidebar to find other recipes. This was a recipe that happened to be gluten-free, but that’s not really my focus (although I always try to mention it when something is gluten-free.)

  5. I’m new at this hope i’m doing this right. and newly gluten, dairy, cane sugar, and egg white free. ??? any recipes for muffins, comfort foods? Thanks! Robin

  6. Lauren, I checked the box and quinoa flakes have about 18 carbs in 1/4 cup, so pretty low for this since there’s only 1/4 cup in the whole thing.

    Nate-n-Annie, I haven’t tried any other type of baking with quinoa flakes, but I know a lot of gluten-free cooks use them to replace flour. The texture is like halfway between almond meal and oatmeal.

  7. Does quinoa flakes give the same kind of “rise” as wheat flour?

  8. Arika, they are really good.

    Lauren, I chose South Beach because I didn’t want to count carbs, so I don’t know how many carbs are in quinoa. But there’s only 1/4 cup of quinoa flakes in this. I’d look on the box for you, but I’m in Boston on vacation! You could make this with soy flour if you wanted even lower carbs.

  9. These look lovely! I’m wondering what the carb count of quinoa is since the rest of the ingredients look pretty low carb. Might be a nice change from plain egg muffins. Thanks for keeping up gluten-free folks in mind, Kalyn!

  10. Anything with feta is welcome in my ktchen. I’ll haveto try these!

    Arika
    My Yummy Life

  11. Jamie, I’m not sure about making quinoa flakes. I looked on the box, and organic quinoa is the only ingredient, but it’s obviously processed in some way. Give it a shot and let us know what you come up with!

  12. <3 the cottage cheese muffins. I do prefer sweeter mix-ins since I make these with breakfast in mind, but I'm wondering if I can make quinoa flakes at home. I've passed over buying almond meal at the store to just fp-ing the living daylights out of almonds, and my cheap side is wondering if I can take the same shortcut for quinoa.

  13. Tartelette, I love hearing that your dad will be reading my recipe in French! How charming. Hope he likes it. I haven’t tried the quinoa as hot cereal yet, but plan to try it.

    Rajee, I can’t send recipes individually to people who read the blog, but all my recipes are low on the Glycemic index. As for the South Beach frozen foods, I don’t buy them, but I do know some people who like them so I guess they’re good for people who don’t cook.

  14. Kalyn, I am a newcomer to ur blog. Do visit my blog. All the recipes are quiet fabulous. No need for all of us to browse fat-free books in the library. Can u pls send me ur recipes with low-glycemic. I hear frozen food not good for health. Are u trying frozen food from south beach diet? I want to learn lot from u and pls do help me whether frozen food from South beach diet is good to eat or not.
    Keep in touch with me pls. You’re really sweet. I love ur smiles in ur pic and I am a real woman, ha ha ha!

  15. I love quinoa flakes! I have them every mornig instead of hot oatmeal, thanks to my dad who is gf and needed to find an alternative to his beloved porridge (his trip to England as a teen seriously marked him!!)
    Love this recipe Kalyn and I already translated it so he can make it for brunch (American habit he loves!!).
    Thanks!

  16. This is such a great idea for breakfast! I’m trying to think of a way to veganize these!

  17. Melissa, you’re welcome. These are really good. I also love the idea of getting the nutrition of quinoa as opposed to the flour.

  18. Oh my gosh, Kalyn — thank you from all of us gluten-free food lovers out here in the blogoshpere! This recipe looks wonderful! Cottage cheese? That’s interesting. What a good idea. Great photos, as always. I’ve already copied and pasted this recipe into my GF folder. 🙂
    Take care,
    Melissa

  19. Funny you should ask, because I’ve already written a “Kalyn’s Kitchen Picks” recommendation for the individual silicone baking cups. I have the silicone muffin tins too, and they’re okay, but I LOVE the individual cups. I do spray them, but I’m not sure you need to, nothing sticks at all. They’re the perfect size and I like that you can store the muffins with the liners on.
    They definitely brown just fine, perfect results.