Easy Spinach & Mushroom Omelet Muffins

Prep Time 15 minutes Cook Time 30 minutes Serves 15 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.


  • 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


  1. 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.
  2. 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.
  3. Add garlic and cook until fragrant, 30 seconds, then add the fresh spinach. Cook until just wilted, about 1 more minute. Set aside.
  4. 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.
  5. 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

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