A cool morning so I was searching for a warm breakfast. Answer: Parmesan & Chia bun cooked in the microwave.
20 g almond meal, 15 g shredded Parmesan,10 g chia seeds, 1 egg, 5g butter. 1 tblspoon water, 1/2 tsp baking powder
Melt butter I microwave cooking dish, eg mug or ramekin. Grease the sides
Mix all other ingredients in a separate bowl. Pour excess butter from greased cooking vessel into mixture. Mix well.
Put mixture into cooking dish and microwave 1 minute. Check. If still spongy, microwave another 20 seconds.
Next time I will try chopped olives instead of Parmesan. After that, grated sugar free chocolate & a touch of cocoa.