Glow15 Low Day Recipe: Savory Shiitake Muffins with Sunflower Seeds


Not all muffins need to be sweet!  This savory muffin is a nice change from the sugar-filled breakfast muffins most of us equate with mornings.  Instead of white flour, sugar, and artificial flavorings, this muffin is loaded with nutrients from real food to fuel your body down to the cellular level.  

Enjoy a couple muffins on the go or sit down and plate a couple of them with half an avocado and some autophaTea for a great start to your day. They even make a delicious plant-based lunch or dinner, served alongside a large mixed greens salad dressed with virgin olive oil and freshly squeezed lemon juice.  Enjoy!

Low Day Recipe

Serves: 7

Prep time: 10 minutes

Cook Time:  15 minutes plus 20 minutes cook time


  • 1 tablespoon tea seed oil
  • 3 chopped scallions
  • 4 cloves garlic, minced
  • 1 teaspoon freshly grated ginger root
  • 1 tablespoon ghee or grass-fed butter
  • 8 ounces shiitake mushrooms, chopped
  • 2 cups riced cauliflower
  • 1 large carrot, shredded
  • 1 tablespoon dulse flakes
  • 1/4 cup sunflower seeds
  • 2 tablespoon coconut aminos
  • sea salt and pepper to taste
  • 1/2 cup chopped cilantro
  • 1/4 teaspoon cayenne (optional)
  • 1 tablespoon coconut flour
  • 1 egg from pastured hens


Preheat oven to 350 degrees F

Prepare a muffin tray with parchment liners or coat with coconut oil.

Warm oil in a large cast iron skillet over medium heat.  Sauté scallion until soft, about 1 minute. Stir in garlic and ginger and cook until fragrant, about 30 – 60 seconds.  Push mixture to the side of skillet. Add ghee to the skillet, cook mushrooms, cauliflower, and carrot until tender, about 5 minutes, stirring every 30 seconds or so.   Stir in the sunflower seeds and coconut aminos and then season with salt and pepper. Fold in the cilantro. Slowly add in the coconut flour, and allow mixture to thicken. When the mixture thickens, remove from heat.  Place half of the veggie mixture in a food processor with egg and blend until smooth. It’s okay if it’s a little lumpy. Combine with the other half of the veggie mixture to form a slightly chunky batter.

Evenly distribute batter into muffin tins (about 1/3 cup) and bake until fully cooked about 20 minutes.

Nutrition Facts: (serving size: 1 muffin) Fat: 7 g Protein: 4 g Fiber: 3 g Carb: 8 g Net Carb: 5 g