Grain-Free Omelet Muffins

These tasty muffins reheat quickly in a toaster oven. Make a dozen and have them all week for breakfast! Shown here with homemade pork sausage.

I stumbled across Cheeseslave’s “Bacon, Egg, and Cheese Muffins with Coconut Flour” a month or so ago and I am loving them! I was a bit tired of scrambled and fried eggs and omelets for breakfast–mostly because of the time involved to make them each morning. These tasty muffins can be made and refrigerated, then warmed in the toaster oven each morning. I’ve been making a dozen each Sunday and then my breakfast is so fast!

Grain-Free Omelet Muffins

I’ve been playing with the recipe, using sausage instead of bacon sometimes, adding various veggies and herbs. It is very easy, forgiving and versatile. Give them a try!

The recipe below is adapted from the Cheeseslave recipe, which is itself adapted from a recipe in Bruce Fife’s book Cooking with Coconut Flour.

Makes 12 muffins.


  • 1 lb. pastured bacon OR 1 c pastured loose pork sausage (or half and half!)*
  • Optional: 1/3 cup each of onions, bell pepper, and/or mushrooms, finely diced
  • Optional: 3 T chopped parsley AND/OR 2T chopped fresh herbs such as rosemary, thyme, and/or oregano (can substitute dried; use about half that)
  • 6-8 pastured eggs**
  • 4 T. bacon drippings
  • 1/2 t. sea salt
  • 6 T. coconut flour
  • 1/2 t. aluminum-free baking powder (Rumford and Bob’s Red Mill are two options)
  • 8 oz. flavorful pastured cheese (such as sharp cheddar or pepper jack), shredded
  • Additional bacon drippings, or butter or lard (if you are greasing your muffin tin vs. using paper baking cups)

*I know a pound of bacon and a cup of sausage don’t sound equivalent but remember you cook so much fat out of the bacon you aren’t left with that much!
**Cheeseslave said the original recipe (for six muffins) called for three eggs, and she thought she’d like hers a bit eggier and recommended four. So, doubling the recipe as I have, that’s 6-8 eggs. If you have jumbo eggs, maybe just use six; if you have small eggs, use eight. You can just use seven if you want to split the difference or aren’t sure what size eggs you have. I have found the recipe is pretty forgiving.


  1. Preheat oven to 400 degrees.
  2. GENEROUSLY grease muffin tin or use paper liners (these stick a lot; I recommend parchment paper baking cups***).
  3. Prep the bacon and/or sausage: Fry bacon until crisp, drain on paper towels, crumble when it’s cool enough to handle, and set aside (reserve drippings). And/or crumble the sausage into a skillet and fry, breaking it up with a spatula into small chunks as it cooks, until cooked through, and set aside.
  4. Sauté vegetables until tender (use some of the reserved bacon drippings) if using, set aside.
  5. Chop herbs if using, set aside.
  6. Shred cheese, set aside.
  7. Lightly beat the eggs in a mixing bowl and add 4T of bacon drippings and salt.
  8. Stir in coconut flour and baking powder, mixing until there are no lumps (the coconut flour will want to clump together).
  9. Stir in the bacon and/or sausage, cheese, and optional vegetables and herbs. (It will seem like a lot of cheese; it’s fine.)
  10. Spoon batter into muffin tin (I use a small gravy ladle); I fill mine about 3/4 full. You could end up with a little more than 12 muffins worth of batter, depending on your mix-ins. Just line or grease another muffin tin and use the batter up.
  11. Bake at 400 degrees for 15 minutes.
  12. Cool on wire rack.

Can be reheated in a toaster oven with excellent results! About 10 minutes at 250 degrees does it.

Note: It’s best to get all your ingredients prepped in advance (steps 1-6) before starting the mixing at step 7. If you stir the warm drippings into the cold eggs and let that sit while you’re getting veggies, herbs, and cheese ready, for example, the drippings will congeal and it’s harder to get it and the coconut flour blended (as I learned the hard way).


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