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High-protein savory Mediterranean almond flour muffins with eggs, cheese, olives, and roasted peppers

High-Protein Savory Mediterranean Muffins (Low-Carb & Grain-Free)


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  • Author: Coco Park
  • Total Time: 40 min
  • Yield: 12 muffins 1x
  • Diet: Gluten-Free, Low-Carb, Vegetarian

Description

High-protein savory Mediterranean muffins made with almond flour, eggs, cheese, and vegetables. A grain-free, low-carb breakfast perfect for meal prep and steady energy.


Ingredients

Units Scale
  • Almond flour 2 1/4 cups (I use Bob's Red Mill Super-Fine Natural Almond Flour made from whole almonds)
  • Ground flaxseeds 1/4 cup
  • Baking powder 2 tsp
  • Baking soda 1/2 tsp
  • Salt 1/4 tsp
  • Eggs 4 large
  • Plain Greek yogurt 1/4 cup
  • Olive oil 1/4 cup
  • Gruyère cheese 2 cups
  • Olives, chopped 1/2 cup
  • Roasted peppers, drained and chopped 1/2 cup
  • Green onions, sliced 1/2 cup
 

Instructions

1️⃣ Preheat & Prep
Preheat your oven to 180°C (350°F). Generously grease a standard 12-cup muffin tin with butter or avocado oil spray to prevent sticking.

2️⃣ Whisk the Dry Ingredients
In a large bowl, whisk together the almond flour, ground flaxseeds, baking powder, baking soda, and salt until evenly combined.

3️⃣ Whisk the Wet Ingredients
In a separate bowl, whisk the eggs, Greek yogurt, and olive oil until smooth and fully incorporated.

4️⃣ Combine
Pour the wet ingredients into the dry ingredients. Gently mix just until combined—about 8–10 stirs. Avoid overmixing to keep the muffins light.

5️⃣ Fold in the Mix-Ins
Add the Gruyère cheese, olives, roasted peppers, and green onions. Fold gently (about 6–8 folds) just until the remaining streaks of flour are no longer visible.

6️⃣ Portion the Batter
Divide the batter evenly among the 12 muffin cups using an ice cream scoop or spoon. The batter should be slightly mounded.

7️⃣ Bake
Bake for 25 minutes, or until the tops are golden and lightly crusted, and the centers spring back when gently pressed.

8️⃣ Cool & Serve
Let the muffins rest in the pan for 10 minutes, then transfer to a wire rack. Serve warm or allow to cool completely before putting them in containers for meal prep.

 

  • Prep Time: 15 min
  • Cook Time: 25 min
  • Category: Breakfast, vegetarian
  • Method: Baking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 2 muffins
  • Calories: 565 kcal
  • Sugar: 2.5 g
  • Sodium: 780 mg
  • Fat: 48 g
  • Saturated Fat: 12 g
  • Unsaturated Fat: 34 g
  • Trans Fat: 0 g
  • Carbohydrates: 15 g
  • Fiber: 6.8 g
  • Protein: 27 g
  • Cholesterol: 175 mg