Flourless Breakfast Muffins with Zucchini and Feta (Video)


Flourless Breakfast Muffins with Zucchini and Feta are a tasty breakfast idea that’s great to make on the weekend! And this is a perfect solution if you need a low-carb breakfast to eat on the go!

PIN the Zucchini Breakfast Muffins to make them later!

You only need one small zucchini to add moistness, flavor, and texture to these Flourless Breakfast Muffins with Zucchini and Feta, and they’re so tasty for a low-carb grab-and-go breakfast. And these tasty zucchini breakfast muffins freeze well, so they’re perfect to make on the weekend and freeze, then just grab one and microwave when you need some breakfast in a hurry.

I like to eat the zucchini muffins cut in half, with a pat of butter like you see in the photo, but even if you skip the butter this is a rich and delicious muffin that’s made with zucchini, cottage cheese, Parmesan cheese, almond flour, flax seed meal, eggs, Feta and some optional green onions.

The texture for these flourless muffins with zucchini is similar to the Low-Carb High-Fiber Savory Muffins I made earlier this year, but the addition of cottage cheese, zucchini, and Feta makes this a moister muffin. If you like the idea of making a batch of muffins and having breakfast handled for a while, I hope you’ll try these tasty muffins.

What ingredients do you need for this recipe?

  • zucchini
  • Olive Oil (affiliate link)
  • Spike Seasoning (affiliate link), or other all-purpose seasoning blend
  • cottage cheese
  • coarsely grated Parmesan cheese
  • eggs
  • crumbled feta
  • green onions (optional but good)
  • Almond Flour (affiliate link)
  • Flaxseed Meal (affiliate link)
  • baking powder

Why are they called Flourless Muffins?

The word flourless in the title means the recipe doesn’t contain wheat flour. These flourless breakfast muffins use almond flour which is made from finely ground almonds.

What was the inspiration for these Zucchini Breakfast Muffins?

This zucchini muffin recipe is a new-and-improved replacement version of a muffin that had zucchini, Feta, and quinoa flakes. Through the years people kept asking what to use instead of quinoa flakes, so when I updated the photos I experimented to get a version that didn’t need that ingredient! (Use that link if you prefer to make the original recipe.)

What size Silicone Baking Cups did I use?

I used these Jumbo silicone muffin cups that are 3.5 inches across for this recipe. (affiliate link) If the baking cups you have are smaller than this, just watch them carefully and you probably won’t need to cook quite so long.

What if you don’t like Feta Cheese?

If you’re not a fan of Feta I would make the muffins with any grated white cheese like Mozzarella or Monterey Jack.

What other vegetables could you use?

I haven’t tried it but I’m guessing if you’re not such a zucchini fan you could substitute another type of partially-cooked vegetable in these muffins, maybe chopped broccoli, short pieces of barely cooked greens, or bell peppers.

Want more options for low-carb muffins?

Check out Low-Carb Muffins and Breakfast Muffins to see more of my favorite muffin recipes.

recipe steps collage for Flourless Breakfast Muffins with Zucchini and Feta

How to Make Flourless Breakfast Muffins with Zucchini and Feta:

(This is just a summary of the steps shown in the photos; scroll down for the complete printable recipe with nutritional information.)

  1. Preheat oven to 375F/190C and spray silicone muffin cups with non-stick spray. 
  2. I cut the zucchini lengthwise in half, then fourths, and cut off most of the white part.
  3. Then I cut zucchini pieces into strips, and then into small cubes. You want about 1 1/2 cups of diced zucchini, or slightly less is okay.
  4. Heat olive oil in a 12″ frying pan and cook zucchini a few minutes.
  5. Then add the Spike Seasoning (affiliate link) or another all-purpose seasoning and cook a bit more.
  6. Put cottage cheese in a fine strainer and rinse with cold water, then let it drain well.
  7. Beat the eggs until yolks and whites are well-combined.
  8. In a plastic bowl combine cooked zucchini, cottage cheese, Parmesan cheese, beaten eggs, crumbled Feta, and sliced green onions (if using).
  9. In a smaller bowl mix Almond Flour (affiliate link), Flaxseed Meal (affiliate link), baking powder, and the second teaspoon of Spike Seasoning.
  10. Mix the dry ingredients into the wet ingredients.
  11. Fill muffin cups, dividing the mixture evenly among the 12 muffins cups.
  12. Bake about 27 minutes, or until muffins are firm and slightly browned.
  13. Serve hot or reheat. I love these with a little butter, but the butter is 100% optional.

Flourless Breakfast Muffins with Zucchini and Feta shown on baking sheet in silicone muffin cups

More Low-Carb Muffins to Enjoy:

Flourless Savory Breakfast Muffins

Keto Egg Muffins (Master Recipe)

Donna’s Low-Carb High-Fiber Grain-Free Breakfast Muffins

Almond Flour Pumpkin Muffins

Low-Carb High-Fiber Savory Muffins

Weekend Food Prep:

This recipe has been added to a category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Ingredients

  • 1 small zucchini
  • 2 tsp. olive oil
  • 2 tsp. Spike Seasoning, divided (see notes)
  • 3/4 cup cottage cheese
  • 1/2 cup coarsely grated Parmesan cheese
  • 8 eggs, well beaten
  • 1/2 cup crumbled feta
  • 3 T sliced green onions (optional but good)
  • 2 cups almond flour
  • 1/2 cup flaxseed meal
  • 2 T baking powder

Instructions

  1. Preheat oven or toaster oven to 375F/190C.
  2. Cut stem and blossom end off zucchini, then cut in fourths lengthwise.
  3. Then on each piece, trim off and discard part of the white center part of zucchini, so you have zucchini strips with skin and about 1/4 inch of white.
  4. Cut those pieces into thinner strips, then dice to make small cubes around 1/4 inch square. (You will have about 1 1/2 cups diced zucchini.)
  5. Heat olive oil in non-stick frying pan and cook zucchini until it’s softening and just starting to brown, about 3 minutes.
  6. Add 1 tsp. Spike Seasoning to pan with the zucchini and cook about 1 minute more.
  7. Put cottage cheese in a fine strainer placed in the sink and rinse with cold water, then let it drain well.
  8. Beat the eggs until yolks and whites are well-combined.
  9. Slice green onions if using.
  10. In a plastic bowl combine the cooked zucchini, cottage cheese, Parmesan cheese, beaten eggs, crumbled Feta, and sliced green onions (if using).
  11. In a smaller bowl mix almond flour, flax seed meal, baking powder, and the second teaspoon of Spike Seasoning.
  12. Mix the dry ingredients into the wet ingredients, adding only part at a time and stirring each time until the mixture is combined.
  13. Fill muffin cups, dividing the mixture evenly among the 12 muffins cups. (I started with 1/3 cup each, then added more until the batter was all used.)
  14. Bake about 27 minutes, or until muffins are firm and slightly browned.
  15. Serve hot, with a little butter if desired.
  16. Muffins can be frozen and reheated, about 1 minute in a microwave oven.

Notes

If you don’t find them in your store you can get Spike Seasoning, Almond Flour, and Flaxseed Meal at Amazon.com. (affiliate links) You can also use any all-purpose seasoning that’s good with eggs if you don’t have Spike.

I used these Jumbo silicone muffin cups that are 3.5 inches across for this recipe. (affiliate link)

This recipe was inspired by several other muffin recipes on the blog.

Nutrition Information:

Yield:

12

Serving Size:

1

Amount Per Serving:
Calories: 237Total Fat: 18gSaturated Fat: 4gUnsaturated Fat: 13gCholesterol: 135mgSodium: 729mgCarbohydrates: 7.3gFiber: 4gSugar: 2gProtein: 13g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.


Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

 
Flourless Breakfast Muffins with Zucchini and Feta shown on serving plate with muffin cut in half with butter

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Flourless Breakfast Muffins with Zucchini and Feta have some ingredients that have a few carbs but they’re high in fiber, so these are low in net carbs and also low-glycemic. The muffins are relatively high in fat and would probably be a bit high in fat for the original South Beach Diet if you’re strictly following the fat guidelines and almond flour isn’t approved for the South Beach Diet Phase One.

Find More Recipes Like This One:
Use Breakfast Recipes or Desserts and Baking to find more recipes like this one. Use the Diet Type Index photo index pages to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
These breakfast muffins with zucchini were first posted in 2008 as a zucchini muffin made with quinoa flakes. The recipe was updated in 2019 to eliminate that ingredient which a lot of people didn’t seem to have, and the photos were greatly improved! The recipe was last updated with more information in 2022.

Pinterest image of Flourless Breakfast Muffins with Zucchini and Feta

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