These make-ahead savoury low carb muffins are perfect for busy mornings. Make a big batch and freeze them for a healthy grain-free breakfast. This post is sponsored by Bob’s Red Mill.
Weekday mornings in our house are incredibly hectic. I am usually up at a very early hour and I think I have all this time stretching out before me. But I often get absorbed in work and by the time my kids get up, I am panicked about how to get them all fed, dressed, and out the door on time. I must confess that I usually don’t handle the stress of it all that gracefully. No matter how much warning I give them about getting their school bags together or getting their shoes and coats on, there is inevitably one child running back inside to grab something they forgot. And there I am, tapping my foot in impatience, barking orders, and wishing there was a better way to streamline the chaotic mornings.
One thing I am good at is having a number of breakfast items on hand for a healthy meal they will all eat. I usually have a supply of baked goods at the ready, and I almost always keep some in the freezer so I am not caught unawares. I get a little jittery when my stash gets low because it’s so important to be able to grab a few muffins, zap them in the microwave and at least feel like I sent my kids to face the world with some nourishment in their system.
Being kids, they love the sweet muffins and scones and biscotti I often have around. But since it’s January and everyone is making efforts to eat a little healthier, I decided to go the savoury, veggie-packed route. I wanted a muffin that was like your favourite omelet, but in super easy portable form. Because who has time to whip up big omelets on a weekday morning? This way, you can grab it as you head out the door and not spill egg and cheese all over your lap in the car.
I love low carb egg muffins but the trouble with most of them is that they puff up all nicely in the oven and then deflate after you take them out. They don’t look very pretty and they can get mushy and overly moist as they sit. So I added some Bob’s Red Mill coconut flour to give them a little more structure and to make them more muffin-y, while still being like your favourite omelet. This also helped them freeze well, so they truly can be make-ahead breakfasts.
One of my kids wasn’t a huge fan of the mushroom version, as you might imagine. So I made a second big batch with leftover ham for a Ham & Cheese Omelet Muffin. Those were a huge hit and I still have a dozen left in the freezer. At least I have that going for me in the mornings!
Check out these other Easy Egg Muffin Recipes!
Broccoli, Ham, and Cheese Egg Muffins from Cupcakes and Kale Chips
Sausage, Spinach & Cheese Egg Muffins from Two Peas and Their Pod (use whole eggs!)
Green Chile and Cheese Egg Muffins from Kalyn’s Kitchen
Taco Egg Muffins from Inside Bru Crew Life
Spinach Artichoke Egg Muffins from Wine & Glue
Easy Spinach & Mushroom Omelet Muffins
- ¼ cup butter
- 8 ounces mushrooms sliced
- Salt and pepper
- 2 cloves garlic minced
- 5 ounces fresh spinach
- ⅔ cup Bob's Red Mill coconut flour
- 2 teaspoon baking powder
- ¾ teaspoon salt
- ½ teaspoon pepper
- 7 large eggs
- ½ cup whipping cream
- 1 cup grated cheese of choice
- Preheat oven to 350F and grease a muffin pan very well (if you do not have a good non-stick muffin pan, use parchment paper liners). This recipe makes about 15 muffins so you may need to work in batches if you only have one muffin pan.
- In a large saute pan, melt butter over medium heat. Once hot and melted, add sliced mushrooms. Let cook 1 minutes without stirring, then add salt and pepper to taste and sauté until golden brown, 5 to 7 minutes.
- Add garlic and cook until fragrant, 30 seconds, then add the fresh spinach. Cook until just wilted, about 1 more minute. Set aside.
- In a large bowl, whisk together the coconut flour, baking powder, salt, and pepper. Add eggs, whipping cream and grated cheese and whisk until well combined. Stir in mushroom/spinach mixture.
- Spoon batter into prepared muffin cups to about ¾ full. Bake 25 to 30 minutes, or until puffed, set to the touch and light golden brown.
Total fat: 10.60g
Calories from fat: 95
Total dietary fiber: 2.59g
Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own.
These muffins are delicious. Perfect for my husband’s lunch bag. I love that all good and healthy ingredients are in them. And that the recipe makes 15. Will definitely make these again.
Would these work only without the cheese? What could I add in to substitute?
I think you can just leave it out.
These are delicious! Love the use of coconut flour. Makes them much more muffin like and less soggy as are most egg muffins. Great flavor! I love all of your recipes!!! I can’t even make the raspberry almond coffee cake because it is irresistible! Thanks for so many great recipes!!!
How do you freeze these? Do you individually wrap them? And what do you wrap them in? I have them in my oven right now and would love to freeze most of them!
they don’t have to be individually wrapped. You can flash freeze (put on a cookie sheet in the freezer, not touching each other, until they are solid), and then pop them into a bag or container.
Very good. Made them this morning using Parmesan and baked in an ungreased 12-cup silicon muffin pan filling each cavity to the top to avoid using a second pan or baking a second batch. Perfectly cooked in 30 minutes. Will try ham and cheddar next. BTW: I tasted a tad of coconut, but not at all objectionable for me.
I enjoy your website and purchased your Baking Book.
cheryl S. says
These are fabulous, I like to toss one in the microwave before I run out the door!
Becky Hardin says
The perfect make ahead breakfast idea ever.
The perfect grab and go breakfast! Can’t wait to have these beauties on hand!
Sara Welch says
Made these last night for breakfast for the week and they were a hit! Delicious!
These muffins are the best for a grab-and-go breakfast!
These look super tasty. We sell grass run chicken eggs so I’m always on the lookout for tasty ways to use the seconds that have cracks or what not. Now, my actual question is whether I could get away with frozen spinach. I’m thinking if it was thawed and squeezed/drained… also maybe using chopped baby Swiss chard or squeezed shredded zucchini in our short garden season. (Spinach defies me in the garden for some reason).
Yes you can use frozen spinach.
Jennifer Evans says
I stumbled across this recipe in search of an alternative to the sunken, soggy egg muffins that I had made about a bazillion times. OMG…these tasted like the savory, biscuit-y muffin that I’ve been searching for since starting to cook low-carb! You absolutely CANNOT taste coconut. In fact, the coconut flour adds a bit of sweetness that’s delightful. I added bacon and green onions. have a question, though. Is there a way to turn them into blueberry muffins or would the fruit add too much moisture?
Seriously these are the best breakfast muffins ever! Thank you for the recipe! Being on low carb diet for 4 months and counting. I am always looking for new yummy low carb breakfast recipes. Instead of mushrooms I used sliced zucchini and followed the rest of the recipe Perfectly. They came out so good! I greased the muffin tins real good and I didn’t have any issues with getting them out of the muffin tin they just slid out.
Hi, I’ve been cooking from you Easy Keto Dinners cookbook and have been loving how simple it is, so I’ve come to your site looking for things outside of dinner!
I’d love to make this recipe and plan to this week, subbing the mushrooms for some meat and asparagus. I’ve recently purchased some high quality silicone baking cupcake ‘trays,’ do you think I’d still need to grease them or will the release be ok from the silicone?
Thanks for the recipes!
My silicone muffin liners are very non-stick but I’ve only made regular muffins in them, not eggy muffins like these. I might spray them anyway.
Thank you for this recipe. I know you responded to another poster regarding about 30 seconds to reheat. Can you offer any guidance about cook time reheating from frozen in a standard 1000-watt microwave? TIA!
I’ve never re-heated from frozen. Personally, I would let it thaw first.