Green onion and thyme low-carb gluten-free muffins


I do love muffins for bentos, breakfast, or between-meal snacks, but since I’ve been trying to stick to low-carb (or at least lower-carb) eating for the last few weeks for health reasons I’ve had to forego making most of my existing muffin recipes for the time being. The great thing is that it’s not so hard to make low-carb muffins, especially if they are the savory kind, since muffins do not need the elasticity of the gluten in wheat flour that yeasted bread requires.

These savory muffins are flavored with green onions and thyme, and taste really great hot or at room temperature. They freeze quite well too - perfect for bentos. The batter mix is based on one for green onion cornbread that is on a great low-carb blog called (unfortunately no longer updated it seems), which in turn is based on a low-carb cornbread recipe on Recipezaar. I’ve changed things around a bit, adding some thyme which goes really well with onions, substituting some of the butter for olive oil and so on, but the base is the same - beaten eggs and almond meal or flour or ground almonds (or in Japan, “almond poodle”). I did use a type of almond meal/flour made from whole almonds rather than blanched/peeled ones, for a bit of extra fiber. Since there’s no wheat flour in this, it’s gluten-free too.

Recipe: Green onion and thyme low-carb gluten-free muffins

Makes 10-12 regular size or 20-24 small muffins

(as always, 1 cup = 240ml or 1 standard US cup)

The dry ingredients:

  • 1 1/2 cups almond meal or flour (210g)
  • 2 tsp. baking powder
  • 1/3 tsp. salt

The wet ingredients:

  • 3 large eggs
  • 1/3 cup (80ml) sour cream or crême fraiche (plain Greek yogurt works well too)
  • 2 Tbsp. olive oil
  • 1 Tbsp melted unsalted butter

The additions:

  • 1 1/2 cups (360ml) finely chopped green onions or scallions [sorry, I had this amount wrong previously! Though you can have a bit more or less green onions and it won’t make a huge difference ^_^;]
  • 1 tsp. fresh chopped or 1/2 tsp. dried thyme leaves

Pre-heat the oven to 180°C / 350°F. Grease your muffin tins if necessary. (I used silicone muffin cups, which make muffin baking so easy.)

Mix the dry ingredients together well in a small bowl.

In a large bowl, beat the eggs until foamy. Beat in the cream or yogurt and oils.

Add the dry mixture to the wet mixture in batches, stirring between additions. Add the onions and thyme.

Put the batter into the muffin tins or cups. Bake for 20 to 25 minutes or until the tops are a golden brown in color.

To freeze, let cool down completely, then pack in freezer-proof bags or containers. If you used silicone muffin cups, you can freeze them cups and all if you want. Defrost for a minute in a microwave, or just pack a frozen one into your bento box and it will defrost by lunchtime (unless you are in a very cold environment).

One or two of these makes a great low-carb breakfast by the way.

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Re: Green onion and thyme low-carb gluten-free muffins

Love this recipe, can't wait to try it. I've recently had to switch to a gluten-free lifestyle because I've found out that a myriad of problems I was experiencing were all gluten-related. Thanks for sharing this!

Re: Green onion and thyme low-carb gluten-free muffins

Ok, this is my first attempt at a gluten free recipe - trying to make the switch for my kids...and me, too.

Re: Green onion and thyme low-carb gluten-free muffins

For those on a low-carb, high-protein diet, dividing this recipe into 12 muffins - each one would have 5 gm protein and 4 gm carbs. :)

Re: Green onion and thyme low-carb gluten-free muffins

Would you happen to know the calorie count as well?

Re: Green onion and thyme low-carb gluten-free muffins

Ty for the breakdown! I was wondering

Re: Green onion and thyme low-carb gluten-free muffins

I love your heart-shaped cups. Where did you buy them from?

Re: Green onion and thyme low-carb gluten-free muffins

thanks for the recipe!
I'm also at the moment on a low-carb diet and love the recipes from this blog: - it's worth a visit!

I love your heart-shaped muffin cups. do they clean easily? my silicone muffin cups are hell to clean so I never use them anymore.

Re: Green onion and thyme low-carb gluten-free muffins

I have just made these, and they are delicious and very easy to make too! I am currently on a low GL-eating plan and have been struggling with savoury snacks - I was getting a bit tired of hummus and oatcakes :) I will definitely be making these again.

heart shaped muffin cups

The silicone muffin cups are from a Swiss supermarket (Migros) and are very sturdy (they stand up on their own without spreading out, even when filled) and easy to clean. I have smaller cups from them too.

I didn't mention where I got them, since I realize most of you don't live in Switzerland... ^_^; If you visit Switzerland be sure to go to the kitchenware section of a larger Migros (Migros is the largest supermarket chain in the country, and they have stores everywhere) - they have lots of great, affordable stuff there.

Re: Green onion and thyme low-carb gluten-free muffins

Maki, I love this recipe! I I just made these muffins but with all-purpose flour instead of the almond meal, and I left out the yogurt/sour cream because I didn't have any on hand (substituted 2 extra eggs to make the batter more moist). This was my first attempt at baking, and I was completely expecting my substitutions to bomb, but the muffins actually turned out great! So my question is, what is the role of the yogurt/sour cream in the batter besides taste? Would it also make the final product lighter (mine was kind of dense)? Thanks!

Re: Green onion and thyme low-carb gluten-free muffins

The acidity in the yogurt, sour creame or crême fraiche reacts with the baking powder to give the batter an extra boost of aeration, making it lighter. Buttermilk works the same way too, which is why say, buttermilk pancakes are so light. Also, since you use regular flour which has gluten, that probably made the muffins denser too.

Re: Green onion and thyme low-carb gluten-free muffins

I'm not affiliated with this blog, just an avid reader (and it doesn't seem to be too active anymore), but...

I really like the recipes from the Diabetic Pastry Chef. She's also got a mission to make low-carb muffins and pastries and such with a pretty enlightened lookout on using almond meal, soy flours, etc.

I just thought it might be of interest to you as well. I love your blog and its very inspiring when I have to get up in the morning and figure out what to make for lunch :-)

Re: Green onion and thyme low-carb gluten-free muffins

just made these as part of an effort to make better lunchs for my kids, they are so easy and really tasty not sure they will last till tomorrow.

Re: Green onion and thyme low-carb gluten-free muffins

YUM! I can't wait to try these!

heart cups

I've seen plenty of standard heart shaped silicone cups here, but the curvy bottoms on these are adorable! Thanks for the tip about Migros, it might be time to put the shakedown on my husband's relatives in Switzerland!

Re: Green onion and thyme low-carb gluten-free muffins

I've been in love with your site for the longest time and have made various recipes (especially from Just Hungry). I made these muffins tonight and they're wonderful. Since I was running out of eggs, I used 2 'extra large' eggs + a generous half cup of yogurt, and they were so light and delicious like a cross between financiers and a quiche. Thank you Maki for another great recipe!

Re: Green onion and thyme low-carb gluten-free muffins

My husband has diabetes, and I am trying to cook more in order to eat more healthy. I find myself returning to this website again and again for food ideas. Thank you so much for sharing all of your wonderful recipes and bento ideas!! It's such a godsend and both of us have loved all of them so far. Unlike when I first started cooking, I feel much more confident that the food will come out great. Always looking forward to trying another one of your recipes, so thank you!!

These low-carb muffins are just what I've been looking for. Can't wait to try it out :)

Re: Green onion and thyme low-carb gluten-free muffins

These are a favorite in our house - I hope you'll like them ^_^

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