Fat is our friend. really! Copy
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Savoury Cheese Muffins


These cheesy bread rolls can be baked flat or in these muffin forms for more convenient eating. You can even use the mixture in a metal bread form to bake a bread which slices nicely for sandwiches if you prefer.

​Surprisingly filling when served with cheese and ham or your favourite sandwich topping, they are a delightful lunchtime or snack alternative.
Eat them whole, or... Just slice in half and eat as open sandwiches.

Instructions

1)Warm the oven to 180C.
2) Whisk the eggs first, for a fluffier batter.
3) Add all the remaining ingredients; whisk till smooth.
4) Leave for 20 minutes to allow the chia seeds and psyllium husks to absorb water and swell.
5) Bake as preferred:
      - As a loaf, a small breadform; 180C for 30 minutes.
      - As flatter hamburger-style rolls on a silicon pad (makes ten) at 200C for 15 to 20 minutes.
      - In a muffin form (as illustrated) 20 minutes at 200C

Ingredients

Carbs and Calories

 - 200g of mixed grated cheese (I use parmesan, cheddar and emmenthal or sometimes any leftovers of hard cheese in my fridge.
 - 5 large eggs
 - 125g cream cheese
 - 100g almond flour
 - 25g Psyllium husk
 - 25g Chia seeds (ground are best)
 - 30g extra virgin olive oil
 - 80 g water
 - 10g baking powder
Salt & pepper to taste (try adding 2 teaspoons of garlic powder for a more savoury taste).
Picture
Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog