Savoury Breakfast Muffins [Paleo, Dairy free, Gluten free, Grains free, Sugar free]


The egg muffins have been done to death, in various forms.  While they are actually a frittata in muffin form, and while they remain fresh, refrigerated over a few days, when you actually tuck into one, they are limp and without bulk, different from the spongy lightness of what a muffin should taste like.  Without a doubt, they serve their purpose – I know of many who happily have 4-6 of them in a meal – that’s basically a 3 egg meal, with the convenience of veggies and other meats included.  There is nothing wrong about, or, with that!

My early Paleo detox days saw me making  egg muffins linked below, in various filling combinations, which served the purposes of my dairy, gluten and sugar detox perfectly.  As I have matured into a Paleo lifestyle, I find that it becomes necessary to be seek foods that keep you full.  We all are aware that while going on a food cleanse, we are excitedly motivated during that process, enthusiastically working hard to shed the extra pounds and feel good about ourselves.  However, through trial and error and maintaining a lifestyle change, as in my experience in fighting off metabolic syndrome disease, I have a need to keep experimenting with foods that sustain me in this lifestyle change.

Links for the regular frittata muffins,  (which favour a variety of desired protein and veggies), made with fresh ingredients, always made with 2 eggs, blogged in 2013 are:
Chicken, Green pepper and Onion Breakfast Muffins

Chicken and Mushroom Breakfast Muffins

Broccoli, Chilli, Red Onion and Rosa Tomato Breakfast muffins

Which brings me to trying out these savoury coconut flour included muffins.  The inspiration had a beginning, at a Mugg and Bean franchise actually, where I shared a coffee with a relative recently and a fellow patron ordered a frittata muffin, which when cut in half was  firm, yet moist and spongy inside – I asked the waiter what was it made off and all he said was that included 12 eggs, peppers, and chorizo (Portuguese sausage).  I asked another waiter and she said that it also includes cheese and some sort of flour, possibly, maize meal. This conversation prompted an online search on nut flour based savoury muffins, and, resulted in these Savoury Breakfast Muffins.

Another simple and easy to follow recipe, with ingredients that are readily available – the meat protein and veggie fillings may be altered, as desired. I used 6 large eggs, which made 12 muffins.


6 eggs, whisked

5 tblsp coconut flour

2 tblsp almond milk OR coconut milk (preservatives and sugar free)

½ tsp gluten free baking powder (¼ tsp bicarbonate of soda + ¼ tsp cream of tartar)

½ tsp cumin powder

½ tsp garlic powder

Himalayan Sea Salt and freshly milled black pepper to taste

Optional:  ¼-½ cup nutritional flakes for a cheesy taste

Fresh herbs, such as, Chives, Coriander, Dill, and Parsley

For the veggie and other meat protein inclusions use combinations you prefer.  For this recipe, I used chilli, mushrooms, onions and red peppers, sautéed in coconut oil.  You may also use herbs and spices per your preference.

Nutritional Information Per Muffin:

52.7 Calories  2.9g Fat   2.6g Carbohydrates   Protein 3.8g  Dietary Fibre 1.2g  If using store bought Almond or Coconut milk, then, Sugar 0.4g

Here’s How

  • Preheat the oven to 180° C and lightly grease your muffin pan tray with coconut oil or olive oil.  I used paper muffin casings, added to the greased muffin tray.


  • Prepare your protein and veggies to be used in the muffins.  You may use raw veggies. The picture below illustrates my sautéed onions, chilli, mushroom and red peppers.

veggied saute

  • Add the eggs, nut milk of choice and salt into a medium-sized glass dish and whisk until the ingredients are well blended and the eggs are light and fluffy.


  • Sift in the coconut flour and gluten free baking powder (it works better sifted as coconut flour clumps together and renders the batter lumpy) into the whisked egg mix and using a hand blender, or food processor, blend into a smooth batter.  Now add in the pepper and spices and blend further to incorporate them into the batter.


  • Add in the protein and / or veggies, nutritional yeast if using, and stir well until the ingredients are evenly distributed.  Divide the batter evenly into the muffin casings, sprinkle your choice of fresh herbs on each muffin, and,  bake for 20 minutes, or, until the skewer test for readiness comes out clean.

prebaked muffinsbakingmuffins

  • Cool the muffins and serve on it’s own or with a salad or gravy accompaniment.

Enjoy :)







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Prava Singh

A Mom, daughter, wife, sister, aunt and friend experiencing life through an evolutionary body with a revolutionary mind... A recent past former Type 2 insulin dependent and hypertensive walking time-bomb for 13.5 years, I have made positive lifestyle changes that has aided and abetted my health status for my overall betterment. Passionate about all things food, with a proud Indian heritage, I regularly blog my culinary attempts that have worked for me in my endeavours to break the shackles of food addictions and food slavery. Passionate about people too, my decision to share these endeavours is driven by informing others that a lifestyle change through food is indeed possible. I have indeed survived high school and survived life too in the most interesting and thought-provoking ways. Having lost over 50kgs of excess weight in just under a year, I have reclaimed my life and am thoroughly enjoying the journey.

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