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
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.
Notes
Total fat: 10.60g
Calories from fat: 95
Cholesterol: 113mg
Carbohydrate: 5.06g
Total dietary fiber: 2.59g
Protein: 6.17g
Nutrition
Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own.
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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
These are great with soup!
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.
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!
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.
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.
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.
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
I’ll take all of those mushroom Egg Muffins that the kiddos didn’t want. Yum!
Sounds fantastic! Great idea to keep a stash ready in the freezer for weekdays.
I have almond flour on hand. Would that work? These look great!
You’d probably need more like 1 1/2 cups almond flour.
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.
Totally my kind of breakfast!
Love your video of these! Grab and go breakfasts like this are the best!
I love these protein packed make-ahead egg muffins!! I am always looking for fast breakfast ideas!
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.
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
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!
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.
Hi Carolyn,
These look great. Thank you for the videos.
🙂