COTTAGE CHEESE MUFFINS for a SAVORY healthy breakfast! High Protein, No Flour!
Hello, friends! Today we have two healthy muffin options: cottage cheese and zucchini muffins – a filling, tender, and protein-packed breakfast without wheat flour. These muffins are easy to make ahead of time: they’re perfect for breakfast, a snack, and even a light dinner 😊
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Calories per recipe:
Recipe 1
Total calories: approximately 1430–1470 kcal.
If you make 10 muffins, then 1 muffin = approximately 143–147 kcal.
Recipe 1:
4 eggs.
3 tbsp. Greek yogurt.
Salt to taste.
1/2 tsp dried basil.
1/2 zucchini (150 g).
Salt to taste.
Let sit for 5 minutes.
4 large olives.
3 tbsp finely chopped green onions.
1 cup (225 g) cottage cheese.
1/2 tsp dried garlic.
Squeeze the zucchini to extract the juice.
1 cup (100 g) grated mozzarella.
1 tbsp (15 g) coconut flour.
3/4 cup (75 g) almond flour.
1 tsp baking powder.
Grease with vegetable oil.
Sprinkle with sesame seeds.
Pour the batter into muffin tins. Bake for 30-35 minutes at 180°C (350°F) until golden brown.
Recipe 2
Total calories: approximately 900-930 kcal.
For 6 muffins, 1 muffin = approximately 150 kcal.
Recipe 2:
I have 1/2 a zucchini left over.
Cut into cubes.
Fry until lightly golden.
1 cup (150 g) cooked chicken breast.
1 tomato (70 g).
3 olives.
3 tablespoons chopped green onions.
3 tablespoons chopped parsley.
3 eggs.
1/3 cup (80 g) cottage cheese.
Salt to taste.
Mix all ingredients well.
Drizzle with vegetable oil. I spread the entire mixture into muffin tins.
Bake for 15 minutes at 180°C (350°F).
1 cup (100 g) grated mozzarella.
Bake for an additional 7 minutes.
Be sure to consult a doctor before using!
These muffins can be a good dietary option for those with conditions where it’s important to get enough protein and reduce refined flour, but nutrition should always be tailored individually.
What dietary and health conditions might benefit from this recipe:
For appetite control and a more filling breakfast 🍽️
Eggs, cottage cheese, Greek yogurt, chicken breast, and mozzarella contain protein, which helps keep you full longer and reduce cravings for casual snacks.
When reducing wheat flour in your diet 🌾➡️❌
The recipes don’t include regular flour, and the first version uses almond and coconut flour. This can be convenient for those looking to reduce refined flour products in their diet.
For a more balanced diet while managing blood sugar 🩸
Protein, fat, and fiber from zucchini, almond flour, sesame seeds, and greens help make meals more filling and slow the absorption of carbohydrates. However, if you have diabetes or insulin resistance, it’s important to consult a specialist about the composition of your diet.
For muscle mass maintenance and post-exercise recovery 💪
High-protein ingredients help meet protein needs, which is especially important for active people and those trying to maintain muscle mass.
Benefits of healthy ingredients:
Cottage cheese
Contains protein and calcium. Protein is essential for muscle, satiety, and tissue repair, while calcium is important for bones and teeth.
Eggs
A source of complete protein, choline, selenium, and B vitamins. Choline is important for nervous system and brain function, while protein helps maintain muscle mass.
Greek Yogurt
Contains protein and calcium. Helps make dishes more nutritious and tender, and also promotes satiety.
Chicken Breast
Rich in easily digestible protein and low in carbohydrates. Perfect for a filling breakfast or protein-focused snack.
Mozzarella
Contains protein and calcium. Helps increase the nutritional value of the dish and makes muffins more filling.
Zucchini
A low-calorie vegetable, it contains water, some fiber, potassium, and vitamin C. It helps make baked goods moister and lighter.
Almond flour
Contains healthy fats, vitamin E, magnesium, and a small amount of protein. Vitamin E acts as an antioxidant, and magnesium is important for muscle and nervous system health.
Coconut flour
A source of fiber. Fiber supports digestion and helps you feel full longer.
Green onions and parsley
Contain vitamin C, vitamin K, and antioxidants. Greens not only add flavor to a dish but also improve immunity and blood vessel health.
Tomato
A source of lycopene, vitamin C, and antioxidants. Supports cellular protection from oxidative stress.
Olives
Contain healthy fats and antioxidants. In moderation, they complement the diet well and add a vibrant flavor.
Sesame seeds
Contain calcium, magnesium, and healthy fats. Supports bone health and adds nutritional value to a dish.