Whenever I ask, over on the Tasty 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. If there is time 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
- 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
- hemp seeds
- finely sliced chives
- 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
- 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.