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    Home » Low Carb » Easy Spinach & Mushroom Omelet Muffins

    Published: Jan 19, 2016 · Modified: Mar 24, 2023 by Carolyn

    Easy Spinach & Mushroom Omelet Muffins

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    1.9K shares
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    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.

    Easy make-ahead Spinach Mushroom Omelet Muffins. A great portable grain-free, low carb snack!

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    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.

    Easy low carb egg muffins with spinach and mushrooms. These make the best freezable, make-ahead breakfasts!

    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.

    Easy make-ahead Spinach Mushroom Omelet Muffins. A great portable grain-free, low carb breakfast!

    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 make-ahead Spinach Mushroom Omelet Muffins. A great portable grain-free, low carb breakfast!

    Easy Spinach & Mushroom Omelet Muffins

    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.
    4.91 from 10 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Prep Time: 5 minutes
    Cook Time: 40 minutes
    Total Time: 45 minutes
    Servings: 15 muffins
    Calories: 148kcal

    Ingredients

    • 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

    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 ¾ full. Bake 25 to 30 minutes, or until puffed, set to the touch and light golden brown.

    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
    Nutrition Facts
    Easy Spinach & Mushroom Omelet Muffins
    Amount Per Serving (1 g)
    Calories 148 Calories from Fat 95
    % Daily Value*
    Fat 10.6g16%
    Cholesterol 113mg38%
    Carbohydrates 5.06g2%
    Fiber 2.59g10%
    Protein 6.17g12%
    * Percent Daily Values are based on a 2000 calorie diet.

    Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own.

    Get your protein and veggies in one easy, low carb muffin recipe.

    1.9K shares

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    Nutritional Disclaimer

    Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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      Recipe Rating




    1. Gayle says

      November 08, 2021 at 5:54 pm

      5 stars
      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.

      Reply
    2. Shannon says

      November 30, 2020 at 4:39 am

      Would these work only without the cheese? What could I add in to substitute?

      Reply
      • Carolyn says

        November 30, 2020 at 9:39 am

        I think you can just leave it out.

        Reply
    3. Randi says

      October 25, 2020 at 6:08 am

      5 stars
      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!!!

      Reply
    4. Jacqueline says

      July 29, 2020 at 12:10 am

      Hi Carolyn!

      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!

      Thanks!

      Reply
      • Carolyn says

        July 29, 2020 at 10:42 am

        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.

        Reply
    5. Richard says

      May 01, 2020 at 10:47 am

      4 stars
      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.

      Reply
    6. cheryl S. says

      May 21, 2019 at 7:13 am

      5 stars
      These are fabulous, I like to toss one in the microwave before I run out the door!

      Reply
    7. Becky Hardin says

      May 21, 2019 at 12:52 am

      5 stars
      The perfect make ahead breakfast idea ever.

      Reply
    8. Natasha says

      May 20, 2019 at 7:23 pm

      5 stars
      The perfect grab and go breakfast! Can’t wait to have these beauties on hand!

      Reply
    9. Sara Welch says

      May 20, 2019 at 4:56 pm

      5 stars
      Made these last night for breakfast for the week and they were a hit! Delicious!

      Reply
    10. Anna says

      May 20, 2019 at 4:29 pm

      5 stars
      These muffins are the best for a grab-and-go breakfast!

      Reply
    11. Sylvia says

      May 16, 2019 at 12:11 pm

      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).

      Reply
      • Carolyn says

        May 16, 2019 at 4:48 pm

        Yes you can use frozen spinach.

        Reply
    12. Jennifer Evans says

      January 27, 2019 at 3:12 pm

      5 stars
      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?

      Reply
    13. Danielle says

      August 26, 2018 at 8:52 am

      5 stars
      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.

      Reply
    14. Jdecor says

      July 21, 2018 at 5:08 pm

      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!

      Reply
      • Carolyn says

        July 21, 2018 at 5:46 pm

        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.

        Reply
    15. Audrey says

      April 16, 2018 at 10:13 am

      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!

      Reply
      • Carolyn says

        April 16, 2018 at 12:28 pm

        I’ve never re-heated from frozen. Personally, I would let it thaw first.

        Reply
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