Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (2024)

Grain-free Savory Breakfast Muffins

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Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (1)

Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (2)

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.

Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (3)

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.

Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (4)

Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (5)

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.

Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (6)

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 | Healthy Breakfast Recipe (7)

Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (8)

Grain-free Savory Breakfast Muffins

gluten-free. grain-free, nut-free, paleo, dairy-free, vegetarian, whole30, FODMAP options

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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

Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (9)

Did you make this recipe - or any others from the TY archives?

Share your photos on Instagram, tag @bethmanosbrickey and include the hashtag #tastyyummies

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23 Responses

  1. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (14)The Beet Retreatsays:

    February 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

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (15)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

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (16)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

  2. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (17)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

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (18)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

  3. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (19)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 instead

    Reply

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (20)Monicasays:

      January 18, 2017 at 9:38 am

      I’m interested to know whether your egg substitute worked?

      Reply

  4. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (21)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!

  5. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (22)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!
    Megan

    Reply

  6. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (23)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

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (24)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

  7. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (25)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

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (26)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

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (27)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!
      V

      Reply

  8. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (28)Elizabethsays:

    February 21, 2016 at 7:39 pm

    I need to restrict carbs. Is there any nutritional analysis for this?

    Reply

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (29)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

  9. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (30)Nancysays:

    February 21, 2016 at 8:44 pm

    I would love a calorie count per muffin. No nutritional breakdown necessary.

    Reply

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (31)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

  10. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (32)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

  11. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (33)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

  12. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (34)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

  13. Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (35)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

    • Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (36)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

Leave a Comment

Grain-free Savory Breakfast Muffins | Healthy Breakfast Recipe (2024)

FAQs

What is the healthiest type of muffin? ›

Best: Soozy's Grain-Free Match Green Tea Muffin

They're made with whole-food ingredients, including almond flour, whole eggs, and coconut cream. We love that they're a lower-sugar option and don't contain any artificial sweeteners. Plus, the almond flour keeps these low in carbs and high in fiber.

Are muffins for breakfast healthy? ›

Compared to, say, eggs or oatmeal, muffins are not exactly the most nutritionally sound food. They're low in protein and often packed with sugar.

What makes a muffin healthy or unhealthy? ›

Signs of a healthy muffin recipe are whole-food ingredients like fruit, veggies, nuts, seeds, eggs, and low-fat milk and yogurt (or a dairy-free alternative). Fats from plant-based oils or moderate amounts of butter can be incorporated into a muffin recipe — remember, you are making 12 servings.

Do muffins have a lot of sugar? ›

While it might not be a surprise to many that muffins aren't health foods, the study found that 61% of the sweet treats contained six teaspoons of sugar or more.

What is the healthiest flour for muffins? ›

Quinoa flour is great for pancakes, muffins, and pizza and pie crusts. You can also use it to thicken soups and sauces. Quinoa flour is a grain-based, gluten-free flour that's high in protein, iron, fiber, and unsaturated fats.

Are muffins better for you than bread? ›

English muffins tend to be a little healthier than bread since English muffins have less carbohydrates, fats, and sugar than bread. While bread does contain slightly more fat when compared to English muffins, both options have 1 gram or less of total fat.

What should be eaten first thing in the morning? ›

The best choices to fill you up and boost your overall health will be high in fiber, protein, healthy fats, vitamins, and minerals. Many nutritious, healthy foods and drinks are also easy to prepare in the morning, for instance, whole grain toast, eggs, green tea, coffee, and protein shakes.

What type of breakfast is best for weight loss? ›

To lose weight, eat fewer calories than you burn throughout the day. The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli.

What happens if you eat a muffin every day? ›

Now muffins aren't all bad. These things are only unhealthy if eaten on a regular basis. If every so often you want a muffin for breakfast or a snack, that's no big deal. When you grab a bakery muffin for breakfast daily, that's when you increase your risk for unwanted weight gain and other health issues.

What are some mistakes to avoid when making muffins? ›

5 Mistakes to Avoid When Making Muffins
  1. Overmixing the batter. Good muffins are meant to be pillow-soft, light, and airy. ...
  2. Not lining or greasing the pan. ...
  3. Overfilling the muffin cups. ...
  4. Overbaking or underbaking the muffins. ...
  5. Leaving the muffins in the pan to cool.

Which is healthier, bagel or English muffin? ›

Now that we are done comparing these two breakfast treats, you can see that English muffins are considered healthier. English muffins have fewer calories than bagels, yet similar amounts of fiber and other nutrients.

Are muffins better for you than donuts? ›

When it comes to calories, carbs, and sugar, there's a clear winner: doughnuts. The fried rings have 155 fewer calories, half the carbs, and 21 fewer grams of sugar than muffins. Muffins don't lose out completely, though: They have 1 g more protein than doughnuts—and half the saturated fat.

What can I substitute for sugar in a muffin recipe? ›

Honey Or Syrup

General recommended substitution ratios are as follows: For every cup of sugar, you can replace it with a 1/2 cup to 2/3 cup of honey or 2/3 cup agave. If using maple syrup or molasses, 3/4 cup to 1 cup will do the trick.

Do muffins raise blood sugar? ›

Foods that contain processed white flour and sugar — such as white bread, cinnamon rolls, English muffins, and bagels — are low in nutrients but high in carbohydrates. They offer little nutritional benefit and can trigger a blood glucose spike.

Which is healthier toast or English muffin? ›

A. English muffins are slightly healthier than bread because they include fewer calories, carbohydrates, fats, and sugar than bread. However, both have a high carbohydrate content, which can offer energy throughout the day, and many nutrients.

Is it healthy to eat a muffin? ›

Conclusion. Muffins are a quick and easy choice for breakfast on the go, but unfortunately, many bakery and coffee shop muffins are high in calories and added sugar, and they lack protein and fiber. If your goal is to lose weight, these kinds of muffins are not the best option.

Is a blueberry muffin healthier than a donut? ›

When it comes to calories, carbs, and sugar, there's a clear winner: doughnuts. The fried rings have 155 fewer calories, half the carbs, and 21 fewer grams of sugar than muffins. Muffins don't lose out completely, though: They have 1 g more protein than doughnuts—and half the saturated fat.

Is a biscuit or English muffin healthier? ›

To get the benefits of long-lasting energy and fullness from these sandwiches look for those made with English muffins, flatbread or tortillas instead of biscuits. They are usually at least 100 calories lighter and much lower in saturated fat and sodium than biscuit-based sandwiches.

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