Beautiful Breakfast Muffins

Big beautiful protein muffins…a light crumb, moist, buttery and filled with savoury goodness. The perfect early morning nibble!

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With a change of plan work wise Saturday gone I arrived home from work on Friday evening on a mission to make the most of my extra couple of hours home the following morning with some recipe testing.

Banana muffins were on the agenda which were baked, devoured…they didn’t make it past bed time. After doing a little bit of work online I decided with my muffin hunger quenched I’d give something more savoury a go…this batch had to make to Saturday!!!

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I adapted the recipe from Tasty Yummies beautiful creation that I’d spied during the week. The end result was epic! They came together in 5 minutes flat, baked evenly and thankfully peeled away from their liners with ease. There is nothing more annoying than a muffin or cupcake that sticks solid to a liner, leaving you with a crumbly mess. Partially down to a poor/cheap liner choice and sometimes a batter that was simply meant to be baked in silicon cup.

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These muffins are not only grain free and sugar free they’re also low carb and nut free. The perfect fat fuelled pre-workout snack/mini breakfast with a savoury twist. Early in the morning I tend to sway towards the sweeter or snackier side of eats. It’s were homemade protein bars and paleo protein pancakes have their place.

Most people have made little mini breakfast “muffins”…eggs with veggies, called a muffin but really just a miniature frittata that’s incredibly easy to over cook, sinks on itself once removed from the oven and lacks any real appeal a day later. These babies have structure, heaps of flavour and a nice mix of fat and protein to kick start your day and keep the hunger monster at bay.

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The great thing about these muffins is that you can whip up a batch on a Sunday night and have them for a few days running. No early morning pancake flipping…though I have to say I’m quite partial to it! Served at room temperature or chilled I find these more satisfying. They can be reheated in a the microwave or perhaps my favourite in between temperature and texture is to slice them in half and give them a little toast under a preheated grill! I must try giving them a quick sear in some ghee or coconut oil.

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Make a meal of them by serving them up with a side of smoked salmon, some good quality meat & seasoning sausages or crispy bacon!

A drizzle of your favourite nut butter or a smudge of coconut butter is positively mighty!

I’ve only tried these with Dr Coy’s coconut flour so I can’t vouch for how any other brand will behave.

What’s your favourite early morning muffin? Sweet or savoury?

Recipe lightly adapted from @TastyYummies 

Savoury Breakfast Muffins

by Michelle Hunt

Prep Time: 10 minutes

Cook Time: 18 -20 minutes

Keywords: bake breakfast side snack gluten-free grain free low-carb paleo coconut flour egg spinach sundried tomatoes

Ingredients (4 large muffins)

  • 1/4 cup (30g) coconut flour sifted
  • 2 tbsp (15g) tapioca flour sifted
  • 1/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp Pink Himilayan Rock Salt
  • 1/4 tsp black pepper
  • 3 tbsp (42g) clarified butter (ghee) or coconut oil melted
  • 3 large organic eggs
  • 2 tbsp (30ml) unsweetened almond milk
  • 1/2 cup finely chopped spinach (kale or chard would work too!)
  • 1 tbsp finely chopped herbs of choice…chives and basil work well!
  • 4 – 6 sundried tomatoes finely chopped


Preheat oven to 180C (350F).

Whisk together almond milk, eggs and melted ghee or coconut oil.

Sift in the coconut flour, baking soda and powder and tapioca starch.

Blend together using a stick/hand blender.

Fold in the herbs, greens of choice and sundried tomatoes.

Divide mixture between 4 large paper muffin cases in a muffin tray.

Bake in the preheated oven for 18-20 minutes; until a toothpick inserted comes out clean.

Allow to cool for 5 minutes before serving. Store in the fridge once cooled in a seal tight container for up to three days or freeze for a couple of weeks.

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  1. Hi, do you think that I could make it with thawed frozen spinach? If yes, how much? 50g? And one more thing: which kind of sun dried tomatoes, the ones in oil or the ones in a bag? Thanks.

    1. I probably wouldn’t use frozen spinach as it will hold and emit even more moisture… either or to the tomatoes. If in the bag rehydrate in water first!