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.
Check out the video to see just how easy it is to make these low carb muffins!
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
| Nutrition Facts | |
|---|---|
| Serving Size | |
| Amount Per Serving | As Served |
| Calories 148 Calories from fat 95 | |
| % Daily Value | |
| Total Fat 10.6g | 16% |
| Cholesterol 113mg | 38% |
| Carbohydrate 5.06g | 2% |
| Dietary Fiber 2.59g | 10% |
| Protein 6.17g | |
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories | 2000 | |
|---|---|---|
| Total Fat | Less than | 65g |
| Sat Fat | Less than | 25g |
| Cholesterol | Less than | 300mg |
| Sodium | Less than | 2,400mg |
| Total Carbohydrate | 300g | |
| Dietary Fiber | 25g | |
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.
Ingredients
- 1/4 cup butter
- 8 ounces mushrooms, sliced
- Salt and pepper
- 2 cloves garlic, minced
- 5 ounces fresh spinach
- 2/3 cup Bob's Red Mill coconut flour
- 2 tsp baking powder
- 3/4 tsp salt
- 1/2 tsp pepper
- 7 large eggs
- 1/2 cup whipping cream
- 1 cup grated cheese of choice
Instructions
- 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 3/4 full. Bake 25 to 30 minutes, or until puffed, set to the touch and light golden brown.
Recipe Notes
Makes 15. Each muffin has 2.47 g NET CARBS.
Food energy: 148kcal Total fat: 10.60g Calories from fat: 95 Cholesterol: 113mg Carbohydrate: 5.06g Total dietary fiber: 2.59g Protein: 6.17g
Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own.
Hi Carolyn,
These look great. Thank you for the videos.
🙂
These look great! How long do you reheat them for in the microwave? My hubs would love these!
Depends on how hot your microwave runs. I find that 30 seconds in mine is about right.
Just wondering… do you taste the coconut? I really dislike coconut taste in savory items! Other than that concern, they look awesome!
Not at all. It tastes like egg and cheese and whatever else you choose to put in there. My kids loved them!
How wonderful, this will be a great addition to the to go breakfast menu. He take a to go breakfast 5 days a week so am adding this to the list right now
Hi Carolyn!
For the Ham & Cheese Omelet Muffin, do you just substitute out the mushrooms or also the spinach? Do any of the ratios need to be adjusted?
Thanks!
Nothing needs to be adjusted at all, I found. I just put in 1 cup of chopped ham and a little more shredded cheese.
I love these protein packed make-ahead egg muffins!! I am always looking for fast breakfast ideas!
Love your video of these! Grab and go breakfasts like this are the best!
Totally my kind of breakfast!
Could you use all purpose flour?
I don’t bake with regular flour so I can’t say for sure but I think it’s worth a try. You might need to do a full cup, though.
I have almond flour on hand. Would that work? These look great!
You’d probably need more like 1 1/2 cups almond flour.
Sounds fantastic! Great idea to keep a stash ready in the freezer for weekdays.
I’ll take all of those mushroom Egg Muffins that the kiddos didn’t want. Yum!
Saw these the other day and had to make them. Since we are a low carb family this is the kind of breakfast we love. Heat and run! I used bacon instead of ham and used some Feta and cheddar for my cheese. They are delish! I love the spinach in them
They sound great, but as a T1D, I find that the saturated fat in dairy makes my insulin less effective (the insulin peaks before the sugars do). So, I am going to try them with olive oil and 2% milk. I wonder what chick pea flour would do? So handy! Can’t wait! Thanks.
I recently made these and they are delicious. Great recipe and I plan to add a little bacon with the next batch. These muffins are so convenient, very tasty and perfect for breakfast or any other time. Thanks, Carolyn.
Carolyn, this is exactly what I need! I work at home most days and these would be handy, but on the days I have to go into the office downtown, I am always scrambling (no pun intended) for breakfast ideas. I can’t wait to try these.
Just made a batch of these for this week’s pack-and-go breakfasts. I didn’t have whipping cream so substituted whole milk, but they seem to be fine. Of course, I had to sample one – simply delicious!
So yummy. I used bacon instead of spinach (sorry, it couldn’t be helped) and it turned out wonderfully……tastes like a bacon, cheesy, eggy biscuit.
These are great with soup!
Just made these, loved them. I doubled the spinach, love my spinach. Also added chopped ham. Will make these again. Thanks how the great recipe
I really loved the light fluffiness of this muffin so I modified the ingredients a bit and turned them into lemon breakfast muffins! Thanks so much Carolyn for giving me base to work with.
I made them and they are a little dry, what did I do wrong?
No idea. Without being in your kitchen, I couldn’t possibly say!
Made these today and added in half a pound of cooked sausage, so good! These are perfect grab and go breakfast muffins full of protein and yummy stuff! Thanks for doing all the hard work!
These beauties just came out of the oven.
Made these this morning, and grabbed one on my way out the door midday. They are SOOOO good! Thanks! Will make some with variations soon!! The rest are in the freezer for later!
I started making these for my husband a month or so ago. He loved them, and we’ve been experimenting with adding different things to them as we go. The funniest part is my three year old began begging pieces off him in the morning, and now he has to reheat a whole one just for her… In fact, she will pick the mushrooms out to eat first, then eat the rest of the muffin! As fast as they’re going through them, I’m going to have to start making two batches a week. Thanks for an awesome, freezable breakfast item that’s super versatile.
I made this and love them!!’ Thank You for the recipe !!
Hello! I’d like to make these, and didn’t catch whether these were regular sized muffins or mini-muffins. Please advise…
Standard size muffins.
Thank you!
Will almond flour work as well as the coconut flour?
Yes, but you need about 3x as much.
Can I substitute the cream with unsweetened almond milk? Making these tomorrow hopefully 🙂
Sure, that should work.
Screw you. You can completely taste the coconut for one, and number 2 , these hockey pucks stick like glue. And yes the tray was really bloody well greased. Had to throw half the crap away. What a useless waste
Such a lovely response. Normally, I try to help my readers figure out what went wrong, because I know that it’s frustrating to have expensive ingredients go to waste. But I think I will abstain from offering my help this time. I will, however, assure you that I don’t go around making up recipes that suck, just to mess with people. That seems to be your assumption.
I may have gotten a tad worked up when Another Gluten Free recipe went for a dive( and should not have gone the profanity route, that was uncalled for), especially when the coconut flavour and texture came through quite strong ( and i despise coconut), and also I do understand that unlike most people some of us do not have a choice with the lifestyle. I do not believe that this is you sucking things out if your thumb. Ok Rant over. Seriously though, they are like hockey pucks..
They shouldn’t be so I know something went wrong here. They should be actually quite light so it sounds like you don’t have enough liquid or eggs in there. Or something was wrong with your coconut flour. Now that we’ve cleared that up, how about this? Email me at alldayidreamaboutfood@gmail.com and I will help you figure out how to make this same recipe with almond flour or another nut flour, so that it’s more to your liking.
I was bored of the same old eggs for breakfast so I tried this recipe last night with a few modifications and it turned out great!i made a dairy free version with coconut milk instead of whipping cream and added some goat cheese on top! Since my fiancé wouldn’t go dairy free if hell froze over i added the dairy to his and he asked for seconds this morning!thanks for the wonderful recipe!!
So glad you liked them!
I made these and they turned out fine. I used Bakers Joy and they popped right out of the pan. I did not detect any discernible coconut flour taste – I think the cheese masked that ok. Mine were done in 22 minutes. If that previous poster baked them for 30, they may have been a bit dry and hence “hockey puckish” to him. They turned out a little salty but that is completely my fault. I used parmesan for half the cheese and added cubed ham. I should have known with those ingredients to cut back on the salt.
So i’d have to eat three of these to get even close to 3oz of protein…
This is a low carb, high fat diet. Protein consumption should only be moderate.
I love the addition of coconut flour to add structure, great idea!
Found this recipe via Kalyn. Made a batch last night as my intro to coconut flour. I don’t taste coconut at all, but I will cut back on the salt next time. Thank you!
Glad you liked them!
Just to clarify, should we be using 2 cups of almond flour to substitute the 2/3 cups of coconut flour? Thanks.
Yes, that sounds about right. Coconut flour is very absorbent and almond flour is not.
Hi! Can i replace the coconut flour with spelt flour instead? If so, how much should I use for this recipe?
I have no idea, I don’t use spelt.
I love these. I’ve made them countless times, usually as dinner on a meatless night, with a nice garden salad on the side. Since I have some family members who won’t eat mushrooms, and some who won’t eat spinach (natch), I divide the batter in two, and put all of the mushrooms in one half, and all of the spinach in the other. I make them a little bigger — I use a Texas muffin pan (six large wells) and/or a “brookie” pan (also 6 wells, which I often use as a “doughnut” pan since the shape is sort of like that) — in other words, I make 12 per recipe. They are so good!! I’ve also made them in my bread roll pans (I think they’re intended for flan, 4 (4×1″?) wells to a pan; I make 8, so the counts are doubled for those), and used them as really filling & delicious rolls for sandwiches (especiallly ham & cheese, or egg and sausage bfast sandwiches.) The kids enjoy them as snacks, too, so I sometimes whip up a batch as mini muffins to keep on hand. Yum!
Glad you like them!