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Savory Zucchini Breakfast Muffins

Makes 6 servings20 minutes hands on time40 minutes total time

Makes: 6 servings

Total Carbohydrates: 4 grams per serving

Hands-on Time: 20 minutes

Total Time: 40 minutes

These satisfying little pucks are like a cross between a muffin and a quiche, and they’re wonderful. The zucchini and eggs make them healthful and nourishing, the cheese and meat make them perfectly tasty, and the coconut flour gives them a unique, moist texture. That said, there is not really a good substitute for the coconut flour, as is both low-carb and moisture-retaining (however, if you can’t find it at the store, you can make it yourself by whizzing dried unsweetened coconut in a blender or food processor until you get a powder). This recipe is easily doubled, and you can season the muffins however you like: with herbs or spices or garlic powder or even a bit of mustard, as your household tastes dictate. I like them best just like this.

If you’re looking to:

Lower the fat: Use turkey sausage.

Lower the salt: Use less salt.


Cooking spray

1 small to medium sized zucchini

¾ teaspoon kosher salt (or roughly half that amount of table salt)

½ cup grated cheddar (or another cheese of your choosing)

½ cup diced cooked ham or sausage (salami, pepperoni, kielbasa, and chorizo all work well)

2 large eggs

Lots of black pepper

3 tablespoon coconut flour

1/4 teaspoon baking powder


  1. Heat the oven to 400 degrees, and spray six wells of a muffin tin with cooking spray.
  2. Grate the zucchini into a colander and toss it with the salt. Leave it to drain while you grate the cheese and dice the meat.
  3. Beat the eggs in a bowl.
  4. Squeeze as much liquid as you can from the zucchini (you’ll end up with just about a cup of packed, drained zucchini, but a little more or less is fine) and stir this into the eggs along with the cheese, meat, and black pepper.
  5. Sprinkle the coconut flour and baking powder over the mixture and mix it in well. It will get very thick at this point, as the coconut flour absorbs all of the nearby liquid. Don’t worry!
  6. Divide the mixture evenly into the muffin tin (I use a little cookie scoop for this, but a spoon works fine). Bake until puffed, set, and browning – around 15-20 minutes. Eat right away or cool and then cover, refrigerate, and eat cold. You can also reheat briefly in the microwave.