Grain-free Savory Breakfast Muffins
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Whenever I ask, over on theTasty Yummies Facebook page, what types of recipes you guys want more of, inevitably, easy, healthy breakfasts are almost always requested. I’m with you guys, when life gets hectic and we are on the go, often times breakfast is the first meal to get the boot. Ifthere istime for a morning bite, maybe you just grab a coffee and a muffin or a breakfast bar on the way out the door, eat it in your car, while you drive and hope for the best. Sadly, this is a sad tone to kick start any day on. Not only is your digestion confused by the state in which it’s being forced to eat, but starting off your day loaded with sugar, even of the natural variety, gets the blood sugar control game out of whack before it ever had a chance. You can be sure with a sweet breakfast and a coffee, that mid-day crash is sure to follow.
For me, starting the day with a breakfast filled with protein and healthy-fats, not only means that my body is armed with a more long burning fuel source, but I also find that I stay full much longer. I also really love eating veggies at breakfast, it feels like I got one up on the rest of the world, who doesn’t even consider this move until lunch time.
These Grain-free Savory Breakfast Muffins are a wonderful option for those busy mornings. Make them ahead and keep them in the fridge, grab and eat chilled or slice in half, pop it into the toaster oven to take the chill off and bring a little crisp to the outside. Maybe add a small pat of butter and a little hot sauce, when serving.
What I really love about this recipe, like so many others you will find here on Tasty Yummies, it is super customizable. The veggies can be whatever you have on hand and specific to the season. If you wish to add bacon, sausage or another meat, that would be delicious, if you like cheese, add your favorite.
While there are tons and tons of egg muffins online, what makes these special and unique, is that they are more than just baked scrambled eggs in the shape of a muffin tin. While those work just fine, I sometimes find the texture to be a tad off-putting. They end up rubbery and eggy. That beautiful “puff up” they get in the oven, is often met by an immediate deflation, which leaves you with flat, sad little egg cups. Of course these muffins too are “eggy”, since they do contain eggs, but by adding the coconut flour and arrowroot starch, it brings a little grainyness, it brings some substance and a little oomph!!
Grain-free Savory Breakfast Muffins
gluten-free. grain-free, nut-free, paleo, dairy-free, vegetarian, whole30, FODMAP options
Print Pin Rate
Prep Time: 10 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 45 minutes minutes
Servings: 10 -12 muffins
Ingredients
- 6 local, pasture-raised eggs
- ½ cup coconut flour
- ¼ cup coconut milk, or other milk of your choice
- ½ cup grass-fed butter, ghee or coconut oil, melted but cooled slightly
- ¼ cup arrowroot starch
- ½ tsp sea salt
- ½ teaspoon baking soda
- ¼ teaspoon baking powder
- fresh ground black pepper
- 1 cup kale, spinach, chard or other green, thinly sliced into ribbons
- ½ cup finely chopped red bell pepper
- 1 medium shallot, finely chopped
- ¼ cup thinly sliced chives
For Topping:
- hemp seeds
- finely sliced chives
Optional Add-ins:
- crumbled feta, goat cheese or shredded cheddar, optional
- crumbled bacon, sausage, chopped ham or other meat
- fresh herbs: basil, oregano, etc
- other veggies: chopped or shredded zucchini, asparagus, peas, broccoli, cherry tomatoes, mushrooms, carrots, celery, onion, garlic, scallions, etc
Instructions
Preheat oven to 350ºF. Line a standard-sized muffin tin with parchment paper muffin cups.
Place the eggs into a blender jar and blend on low until they become whipped and increase in volume.
Add the coconut flour, coconut milk, melted butter, oil or ghee, arrowroot starch, sea salt, pepper, baking soda and baking powder to the blender. Blend until the ingredients are well incorporated, stopping to scrape the sides of the jar with a spatula as needed.
Pour the batter into a large mixing bowl. In a small bowl, toss in the greens, scallions, bell pepper and any other veggies, herbs or meat and cheese that you are adding.
Scoop the batter evenly into the lined muffin tin, sprinkle each muffin with some hemp seeds and bake for 35-40 minutes or until golden brown and a toothpick inserted into the center comes clean. Top the finished muffins with chopped chives.
Muffins will keep up to one week in the refrigerator or can also be frozen. If freezing, allow to thaw in the refrigerator overnight.
Notes
adapted from this recipe from Balanced Bites
Did you make this recipe - or any others from the TY archives?
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23 Responses
The Beet Retreatsays:See AlsoNourishing Paleo Chicken Soup RecipeSettlers of the Noms: Personalized Nacho Board - Kitchen Overlord - Your Home for Geeky Cookbooks and Recipes!These Are the Thanksgiving Pie Recipes Everyone Actually WantsEasiest Ever Lasagna Roll Up RecipeFebruary 18, 2016 at 1:27 pm
Hi these look lovely, but have you tried making them without using animal products?
I’d def like to try them if we can make them without using animals..
Any suggestions for veganising them?
Many thanks for sharing some of your beautiful vegan recipes. The raw Choc Mint Cheezecake is a fave here ❤️Reply
- Beth @ Tasty Yummiessays:
February 18, 2016 at 1:36 pm
Hey there, while I try to offer varying options with my recipes, when I can, since there are so many differing folks reading this site, unfortunately there is no way to remove the eggs from this recipe, they are quite literally the base of this recipe. The eggs act as a leavening agent here, they provide the fluff and the substance, an egg replacer cannot replicate this level of leavening and substance. Coconut four is highly absorbent, so without eggs it’s not always a great option for baking. The only substitute I have ever heard of, providing similar results is cream cheese, but again, not vegan. Sorry.
Reply
- Thebeetretreatsays:
February 18, 2016 at 4:21 pm
Oh it’s ok! I found out elsewhere! Aquafaba (2 TBS per egg) or Olive Oil (1 TBS per egg) yay!
Reply
- Cecesays:
February 18, 2016 at 2:41 pm
Hi Beth!! This recipe couldn’t have been more timely. Due to some health issues, I’ve had to go Paleo Keto as of last month, and breakfast has been the biggest challenge. I love the egg muffin idea, but too often than not, they deflate as you said and they are not filling.
I’d really like to give this recipe a try, as I can have coconut and almond flours in limited quantities. What I am wondering about is the arrowroot starch – is there an option that’s lower in carbs that’s safe to substitute? Should I leave it out altogether?
Thanks again for any and all thoughts on this, and I hope to see you again soon! –Cece
Reply
- Beth @ Tasty Yummiessays:
February 18, 2016 at 8:32 pm
Hi there Cece!! Nice to hear from you. Glad this recipe came at a good time for you. I hear ya, eating almost entirely grain-free, I generally get bored of eggs after a while and smoothies are just not what my body wants many mornings. Hard to keep it fresh and fun. So as far as a direct substitute for the arrowroot, anything else that will mimic that, would be other starches like tapioca, potatoes, etc, so they would probably have as much or more carbs. Cassava flour could also be a good swap, but again, probably as many carbs. You could leave it out and instead add another tablespoon or two of coconut flour. A little goes a long way with that stuff, which is why you don’t want it to be an exact sub for the arrowroot. Hope that helps. Thanks for the comment and good luck with the diet, hope you are feeling better soon. Hope to see you again soon, too 😉 <3
Reply
- Thebeetretreatsays:
February 18, 2016 at 4:22 pm
Oh and just saw your response,… Doh!
Thanks heaps…ok I will proceed with caution and just see… Maybe they will be little pancakes insteadReply
- Monicasays:
January 18, 2017 at 9:38 am
I’m interested to know whether your egg substitute worked?
Reply
- Karensays:
February 18, 2016 at 8:17 pm
Can’t wait to try these. I have the same issues with the ones that are too ‘eggy’. They’re good in a pinch but I’ve been searching for a savory muffin option. I’m thinking these with cheese, asparagus, ham, and onion……. They are definitely on the recipes to try list. Thanks for the idea!
Reply
See AlsoWalnut Apricot Bundt Cake Recipe - Megansays:
February 19, 2016 at 9:26 pm
Thanks for the recipe! I am doing a sugar cleanse and a quick breakfast that is not eggs has been hard for me to find! I have made something like this before but didn’t save the recipe, so thanks for sharing 🙂 I also love putting greens in a breakfast muffin. Kale holds up so nicely. Cheers!
MeganReply
- Kristensays:
February 20, 2016 at 3:47 pm
Hi Beth! This looks fantastic and definitely something filling in the morning. Was wondering if you have to use the blender or can either whip or use food processor?
Thanks!
Reply
- Beth @ Tasty Yummiessays:
February 21, 2016 at 7:50 am
You can totally give it a hardcore whisking or use the food processor, I am sure!! Let me know how it works out for you.
Reply
- Kaitsays:
February 21, 2016 at 6:50 pm
Hi! These look really great. I just bought and used almond flour for the first time and love it. Do you think that would be an okay swap for coconut flour?
Reply
- Beth @ Tasty Yummiessays:
February 22, 2016 at 8:39 am
Kait, almond and coconut flours are not swappable, in even measurements, no. Coconut flour is super absorbent and it takes very little, you would need at least double if not more, of another flour and I haven’t tested any others.
Reply
- Verenasays:
March 2, 2019 at 2:52 pm
Hi Kait,
So I just made this recipe with almond flour (because I didn’t read the comments until mid-recipe ) so I probably put in another cup of almond (so triple) and they turned out great! (Don’t worry, the batter will still be very liquidy, I had to ladle it in.)
As filler I used spinach, shallots, finely chopped sage (amazing) and a heaping tablespoon (or two) of nutritional yeast.
Thank you for the recipe, Beth!
VReply
- Elizabethsays:
February 21, 2016 at 7:39 pm
I need to restrict carbs. Is there any nutritional analysis for this?
Reply
- Beth @ Tasty Yummiessays:
February 22, 2016 at 8:38 am
I don’t offer nutritional analysis. Please feel free to use any one of the many nutritional counters online. You simply add the ingredients and it will figure it out for you.
Reply
- Nancysays:
February 21, 2016 at 8:44 pm
I would love a calorie count per muffin. No nutritional breakdown necessary.
Reply
- Beth @ Tasty Yummiessays:
February 22, 2016 at 8:37 am
Please feel free to use any one of the many nutritional counters online. You simply add the ingredients and it will figure it out for you. I don’t count calories.
Reply
- Juliesays:
March 4, 2016 at 5:06 am
Looks yummy…Arrowhead starch..can i use tapioca flour or anything else. Going to try it and thanks for posting.
Reply
- Rubysays:
May 5, 2016 at 9:01 pm
Beth, these look delicious and I’ve seen searching for a customizable savory breakfast muffin. I wonder if you might have any experience with this: I was thinking of substituting the flour with oat flour (I would blend roll outs in a blender) to add more fiber. Do you think that would compromise the texture much?
Reply
- Joysays:
February 14, 2018 at 10:35 am
Because most of us don’t have arrowroot flour lying around, I just used 2 extra Tbs of coconut flour to try it out and…to do it over again, I just would have left out the extra coconut flour all together and just totally ignore the arrowroot flour. Also, I used XL eggs (all 6 of them) and it was not too eggy at all.
In conclusion, my recommendation – ignore the arrowroot flour and make as directed otherwise. 🙂
Reply
- Wayne jacksonsays:
April 3, 2018 at 2:07 pm
Try using 3 tablespoons flaxseed and water let it sit while you’re mixing other ingredients. It is a substitute for eggs
Reply
- Beth @ Tasty Yummiessays:
May 26, 2018 at 10:26 pm
That will not at all work in a recipe like this, the eggs produce a leavening affect and are the base of the recipe flax eggs will not work here.
Reply
The Beet Retreat
Beth @ Tasty Yummies
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