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    Home » Breakfast

    Spinach & Feta Muffins

    Published: Jun 13, 2017 · Updated: Feb 25, 2022 by Angela Coleby · This post may contain affiliate links · This blog generates income via ads ·

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    Gluten FreeLow Carb

    Healthy spinach and feta muffins that are a delicious savoury bite for your lunchbox, a picnic or just a snack.   Made with coconut flour they are low carb and gluten free too.

    Spinach and feta are a great flavour combination and are the basis of the delicious Greek dish Spanakopita.   Crispy filo pastry is out for us who follow a low carb or gluten free lifestyle (I refuse to use the word diet) but we find solace in other delicious spinach and feta recipes.   This muffin is a moist, yet firm alternative that make you almost forget about pastry!

    spinach and feta

    This spinach and feta muffin recipe was first baked in a muffin tin using muffin cases.  The next time I would perhaps baking them in a greased muffin tin with no case as the case seems to stick a bit.  Once cool the muffin papers peeled off but the Chief Taster was complaining.   He did love the flavour of these spinach and feta muffins though and happily munched into them.  As well as complaining about having to peel off the muffin papers.  Real first world problems!

    spinach and feta

    Grated zucchini was added to the spinach and feta muffin mixture to keep it moist and firm especially because I was using coconut flour.  As I stirred the final ingredients together I looked at the batter and knew it needed a little something else.   Luckily, I had a sole zucchini in the bottom of the vegetable drawer.   A quick grate and a stir into the mixture and I had the consistency that I wanted.

    spinach and feta

    As the spinach and feta muffins baked they rose splendidly and smelt delicious.  Once out of the oven it seemed rude not to try a warm one.  I was very happy with the flavour combinations.   When they cooled down I munched another and the flavours are better.   Bake a batch, try one warm, try another cold and see what you prefer!  They could be warmed up in the oven or even zapped in the microwave. 

    More low carb savoury muffins

    Broccoli Cheddar Muffins

    Zucchini Pizza Muffins

    Tomato Basil Muffins

    spinach and feta

    This post may contain affiliate links. Please read my disclosure policy for more information.

    Spinach & Feta Muffins

    Angela Coleby
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 25 mins
    Course Breakfast, Brunch, Muffins
    Cuisine gluten free, Low Carb
    Servings 8 Muffins
    Calories 155 kcal

    Ingredients
     
     

    • ½ cup Cooked spinach
    • ⅓ cup Coconut flour
    • 4 large Eggs
    • ¼ cup Butter, unsalted Melted
    • 4 Spring onions chopped
    • ½ cup Feta cheese crumbled
    • ¼ cup Parmesan cheese grated
    • 1 Zucchini grated
    • ½ teaspoon baking powder
    • ¼ cup water
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • ½ teaspoon nutmeg
    • 4 tablespoons Fresh parsley chopped

    Instructions
     

    • Preheat the oven to 200C/400F degrees.
    • Combine the eggs, butter, water and salt with a hand blender or a whisk
    • Add the coconut flour and baking soda and mix well.
    • Add in the spring onions, zucchini, spinach, parsley and nutmeg. Mix thoroughly
    • Add in the Feta and Parmesan cheese and stir. Season with salt and pepper.
    • If the mixture is a bit too stiff add additional water (about another ¼ cup).  
    • Spoon the mixture into muffin cup or a greased muffin tin.
    • Bake for 20-25 minutes until golden on top and firm.
    • Eat and enjoy!

    Notes

    Makes 8 Muffins
    The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
    Any nutritional analysis on the website is based on an estimate, calculated by Spoonacular from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

    Nutrition

    Serving: 1muffinCalories: 155kcalCarbohydrates: 6gProtein: 7gFat: 12gFiber: 3g
    Have you tried this recipe? Leave a review or take a picture and share it on InstagramMention @Divalicious_Recipes or tag #divaliciousrecipes
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    Reader Interactions

    Comments

    1. Courtney

      August 15, 2019 at 4:12 pm

      I want to make this as a breakfast for a 5 day hike. How long will this last unrefrigerated? The hike will be in late spring...

      Reply
      • Angela Coleby

        August 15, 2019 at 7:11 pm

        I'd say a day in mild temperatures. I'm always a bit cautious about cooked egg but that might just be me. Good luck with the hike!

        Reply
    2. Lisa

      January 14, 2019 at 10:40 pm

      Can you freeze these?

      Reply
      • Angela Coleby

        January 15, 2019 at 8:22 am

        Yes you can.

        Reply
    3. Kels

      September 12, 2018 at 4:49 am

      How long do these muffins last refridgerated? Im going to make them tomorrow !
      Thanjs for the awesome reciepe

      Reply
      • Angela Coleby

        September 13, 2018 at 10:22 am

        About 3 days should be okay.

        Reply
    4. Tami

      August 17, 2018 at 9:35 pm

      Can you use regular flour instead of coconut flour, and if so, do you use the same amount?

      Reply
      • Angela Coleby

        August 17, 2018 at 9:40 pm

        Yes you could and this is probably applicable to most of my recipes. You will need to reduce the eggs. Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe. In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour.

        Reply
    5. Heather

      November 27, 2017 at 9:08 pm

      Is it baking SODA or baking POWDER?

      Reply
      • Angela Coleby

        November 27, 2017 at 9:42 pm

        Powder

        Reply

    Trackbacks

    1. Tomato, Basil & Parmesan Muffins (Coconut Flour) - Divalicious Recipes says:
      June 10, 2019 at 10:23 am

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    Hi, I'm Angela ! I'm the creator behind all the tasty low carb & gluten free recipes at Divalicious Recipes. I live in sunny St Lucia with the Chief Taster and my dogs & cats.

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