Breakfast in a Muffin

Breakfast in a Muffin with Sauerkraut and Duck Liver Pate

As I’ve mentioned, breakfast has become quite elaborate since we started GAPS. It’s been fun, I love making breakfast, but now that I’m getting into a groove with all the rest of our GAPS food prep, I’ve been feeling like it’s time to reign in our weekday morning meal. I was thrilled to see this post full of easy grain-free breakfast ideas over at Nourished and Nurtured and was especially keen to make the egg muffins, with some tweaks. While I love the egg muffin concept–a portable, savory, protein-dense and grain-free breakfast–I wanted something more solid than the egg muffins I’ve had in the past and I also wanted some vegetables. So, the wheels started to turn and I decided to do some experimenting this week.

On Sunday, I hosted a Demarle party. My friend Sally came over, cooked some goodies that showed off the cool features of this awesome, non-toxic silicone bakeware. She suggested cooking bacon in the oven on a Silpat and that’s just what I did on Monday morning. I cooked a bunch of sliced end pieces from our honey-cured, home-smoked bacon at 400F for 20 minutes or so. Why hadn’t I done this before? I made a pile of bacon without having to flip a single piece and clean up was so easy. Just pour the rendered fat through a fine metal sieve into a jar, let the pieces drain a bit, then serve. Leftover bacon ends made it into these egg muffins this week, as well as fried onions, roasted Brussels sprouts and sauteed chard. Totally convenient to have pre-cooked bacon on hand. If you don’t already bake your bacon, you gotta try it.

Back to the muffins. They turned out great. Tasty, filling, and they didn’t fall after baking. They stayed moist, even after being refrigerated and reheated in a toaster oven.

Savory Breakfast Muffins
Yields 12 muffins

1/2 pound bacon, cut into 1-inch pieces
2 tablespoons bacon fat, duck fat or ghee
1 large onion or 2-3 shallots, diced
1 bunch chard (4-6 leaves, with stems), chopped
2 cups almond flour
1 teaspoon salt
1/2 teaspoon pepper
12 eggs
2 cups grated colby or cheddar cheese
2-4 cloves garlic, minced

Preheat oven to 400F. Place bacon on a parchment or Silpat lined baking sheet and bake in the oven for 20 minutes or until cooked thoroughly. Remove from oven and drain (filter and the rendered bacon fat, natch). Meanwhile, melt fat over medium high heat in a large saute pan. Saute they onion until lightly browned, then add the chard stems and cook until softened. Add the chard leaves and cook until wilted. Remove from heat. Whisk the eggs together. In a large mixing bowl, mix the almond flour, salt, and pepper. Add eggs to almond flour and mix thoroughly, then add bacon, onions, chard, cheese, and garlic. Scoop 1/4 cup of mixture into 12 muffin cups. Bake for 25 minutes, or until just set in the center.


  • Replace bacon, chard, and colby with smoked salmon, spinach, and 8 ounces of cream cheese (not GAPS legal)
  • Replace bacon, chard, and colby with ham, kale, and edam or cheddar
  • Replace bacon, chard, and colby with pork sausage seasoned with Italian seasonings, diced roasted red bell pepper, and Monterey jack cheese or fontina

Breakfast in a Muffin


Apple Cinna-Muffins

We ran out of almond flour late last week, just as I was beginning to realize how much I lurve the combination of apples and cinnamon. My kids have become absolutely obsessed with applesauce and cinnamon and I was thinking about how I could make a more portable apple-cinnamon snack to pack. Muffins! But I had no almond flour in the house. Until late yesterday. Our big box of almond flour finally arrived from Honeyville and this morning, I made these. Annabel has been telling me all day to make these all the time and it looks like I’ll bake them again tomorrow, as they are all gone.

Popping muffin out of Demarle pan. Easy-peasy.

Our house did not have a dishwasher for the first nine years we lived here. After our umpteenth argument about undone dishes, my husband and I finally bought a used portable dishwasher last fall, but I’m still in the habit of minimizing the number of dishes I use when I cook (well, Mike, as #1 dishwasher, thinks I still use too many, but really, I try). I’m particularly obsessed with minimizing while baking as there’s almost always at least three vessels involved (one for dry ingredients, one for wet, and one for baking), plus measuring cups and spoons. Whenever I can, I use my 2-cup Pyrex measure for wet ingredients all at once. For example, to measure the ingredients for these muffins, I first added the egg to my measuring cup. It came almost to the 1/4-cup line. I then added the ghee, stirring to incorporate it with the egg, until it came to the 1/2-cup line. Next, I added the honey until it came to the 1-cup line. Finally, I added the vanilla and stirred everything together.

I adapted this recipe from Elana Amsterdam’s Apple Cinnamon Muffin recipe in The Gluten-Free Almond Flour Cookbook. Hers calls for arrowroot, which I have not found necessary; grapeseed oil, which I replaced with ghee; and agave nectar, which I replaced with honey.

Apple Cinna-Muffins
Makes 20 mini-muffins or 10 standard muffins

2 cups almond flour
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1 egg
1/4 cup ghee at room temperature
1/2 cup honey
1 tablespoon vanilla extract
1 large or 2 medium apples, peeled, cored, and cut into 1/4-inch pieces

Preheat oven to 350F. In a medium bowl, mix the almond flour, salt, baking soda, and cinnamon. In a measuring cup, mix the egg, ghee, honey, and vanilla. Add the wet ingredients to the dry and combine. Mix in the apple. Spoon batter into muffin pan and bake for 25-35 minutes, until the tops are golden brown.

Shared at Monday Mania.

Carrot Muffins

Introducing Luc! Light of my life, sous-chef extraordinaire and lover of homemade mayonnaise and ketchup…and these carrot muffins.

This recipe is adapted from the Carrot Cake recipe in Elana Amsterdam’s Gluten-Free Almond Flour Cookbook. She uses grapeseed oil and agave nectar, while I prefer ghee and honey. These are barely sweet at all and quite moist. Very good spread with cream cheese. The recipe includes baking soda, which is on the list of foods to avoid on the GAPS protocol because it can reduce stomach acid. I’ll play around with the recipe and see if it will work without the baking soda. In the meantime, enjoy these at your own risk and perhaps with a mug of warm broth and kraut juice to make up for the damage.

Makes 12 muffins or 24 mini-muffins

3 cups blanched almond flour
2 teaspoons sea salt
1 teaspoon baking soda
2 teaspoons cinnamon
1 teaspoon ground nutmeg
5 eggs
1/4 cup ghee, at room temperature (should be liquid or nearly so)
1/2 cup honey
3 cups grated carrots
1 cup dried fruit (raisins, chopped apricots, cranberries), optional
1 cup crispy or roasted nuts, chopped (walnuts, hazelnuts, pecans), optional OR shredded coconut

Preheat oven to 350F. Grease muffin pan with ghee (or get a Demarle muffin pan and never grease again).

In a large bowl, mix flour, salt, baking soda, cinnamon, and nutmeg. Combine thoroughly and use your fingers to break up any chunks of almond flour. In a separate bowl, whisk the eggs, ghee, and honey together, then add to the almond flour mixture and stir until thoroughly combined. Mix in carrots, fruit, and nuts.

Scoop batter into muffin cups. Bake for 20-25 minutes, turning the pan once half-way through baking, until a toothpick inserted into the center of one of the center muffins comes out clean. Let the muffins cool in the pan for 20 minutes or so, then serve.


Chris Musser © 2011