I love a savoury muffin for breakfast and find that these made with coconut flour are filling and keep me going until lunchtime.
They are also lovely the next day, split into two and toasted. Sometimes it can be hard to keep coming up with a variety of healthy breakfast ideas, so make a batch of savoury muffins for a change. Mind you, these do not have to be for breakfast, you can eat them whenever you want.
I use fresh spinach, but you could use frozen spinach and defrost it.
Ingredients
- 4 Eggs
- 1/4 Cup Butter, unsalted melted
- 1/4 Cup Water
- 1/3 Cup Coconut Flour
- 1/4 Cup Parmesan Cheese
- 100 Grams Spinach
- 1/4 Cup Feta Cheese Cut into cubes
- 1/2 Cup Cherry Tomatoes
- 1/4 Cup Black olives Cut into pieces
- 1/4 teaspoon salt
- 1/4 teaspoon Baking Soda
- 1/4 teaspoon black pepper
Instructions
- Preheat the oven to 200C/400F degrees.
- Cook the spinach in a frying pan with a dash of olive oil until wilted and set aside.
- Mix the eggs, butter, water and salt and combine well.
- Add the coconut flour and baking soda and blend.
- Add the Parmesan and Feta cheese, herbs, olives, spinach and tomatoes and blend well.
- Line a muffin tin with muffin cups and spoon the mixture into them.
- Bake for 12-15 minutes until firm and golden.
- Eat and enjoy!
Notes
Nutrition: Per Muffin: 175Calories; 13g Fat; 7g Protein; 9g Carbohydrate; 5g Dietary Fiber; 4g Net Carb Total recipe - 6 muffins
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17 Comments
KAT ROGERS
July 23, 2018 at 7:16 pmWhilst I substituted Most of the ingredients, using what I had as I Forgot OR Changed My Mind about What The Recipe Called For, IT WAS STILL DELICIOUS AND I £OVED IT! I used turkey bacon, jack cheese, sauteed onions & chopped some pickled jalapeno rings~ Just Not Enough!~ and threw in a bit of parmesan cheese~ but it’s the “fake” stuff~ and whilst I £ove It sprinkled on pop corn, it made no real difference in the taste of This Dish and in the future I WILL Get The REAL Shit! I doubled the recipe as fibromyalgia rules my energy & body pain so when I’m feeling up to cooking, I Do It BIG! The dirty dishes, however, wait several days sometimes to get clean~ as do I! I’m making it again right now, but to simplify things I will make ONE LARGE CASSEROLE SIZE & TRIPLE THE RECIPE~ Yeeeah, Baby! I am also planning to make The Chocolate Cheesecake AND THE PUMPKIN BAGELS [Which Were OUTSTANDING!], However ALL Of THAT Remains To Be Seen!
THANK YOU SOOO MUCH FOR YOUR WONDERFUL, DELICIOUS & REAL FOOD RECIPES! [NO recipes FOR FETA CHEESE MADE FROM GARBANZO BEANS HERE~ NO, MA’AM! 😝]
Purrs, 🐈
Angela Coleby
July 24, 2018 at 9:06 amGlad you enjoy ther ecipes!
Jody
June 8, 2016 at 12:53 pmI’m thinking of substituting roasted red peppers for the olives, thoughts?
Angela Coleby
June 8, 2016 at 2:42 pmSounds delicious Jody!
A
March 14, 2016 at 7:55 pmOh my gosh, this looks SO GOOD! I am definitely trying this. Around how big is 100g of spinach? Is there any unit of measurement you can offer? Thank you 🙂
Angela Coleby
March 14, 2016 at 7:57 pmHi, thanks for popping by. You could use about a cup and a half of spinach. I hope you enjoy them!
A
March 17, 2016 at 10:09 amOkay, many thanks! Also another question…if I were to use coconut oil instead of butter, do you happen to know how much coconut oil to put? Thanks very much!
Angela Coleby
March 17, 2016 at 10:11 amI’ve never tried this with coconut oil (good idea though!) so would be tempted to use a bit less than 1/4 cup. When you are stirring the mixture, you can judge whether you need to add any additional oil.
A
March 21, 2016 at 8:24 pmOkay thank you Angela 🙂
Natti
August 16, 2013 at 3:28 pmif it’s low carb, then how much carbs per slice? It’s not even provided. Thank you.
Divalicious
August 20, 2013 at 7:48 pmI am also wary of quoting the exact nutritional makeup as it will vary with various brands of coconut flour..but a good range would be between 5 – 7 carbs a mufifn.
rorytai
May 27, 2012 at 1:35 pmLooks yummy, what’s the serving size of this batch?
Angie C
May 27, 2012 at 1:42 pmAbout 6 to 8 muffins. Hope you enjoy them!
rorytai
May 27, 2012 at 1:52 pmI’ll found out how many calories are in them. but they look YUMMYYY.
Angie C
May 27, 2012 at 1:55 pmI don’t do calorie counting…just cut out the high carbs, avoid gluten and eat real food and find it works for me. Pretty much go along with Zoe Harcombe on the perils of calorie counting!
rorytai
May 27, 2012 at 2:15 pmThat’s cool. I don’t know any other way. I’ve been trying to lose weight and it’s difficult. But I am more than willing to try out different things. I am always in search of the most ideal way to lose weight and also know that I can maintain it and not get bored. Seems you can’t really get bored with the kind of recipes I see on your site. It is rather challenging and expensive to be healthy in Dubai though, isn’t it?
How long have you been doing the gluten free lifestyle?
Angie C
May 27, 2012 at 2:26 pmI would really, really recommend the Harcombe diet…it is what started us off on a healthier eating plan…and then we branched out into avoiding Gluten and kept an eye on the carbs as we started to notice the difference if they were introduced into our diet. The Harcombe diet is great…you do not deprive yourself, you eat as much as you like of healthy food and the weight WILL drop off. It also makes you aware of your addiction to processed food. Every time we slip (and we do) we know how to get back on track! Being healthy can be financially managed by shopping at the right places…some supermarket vegetables are more expensive than others…I love the Farmers Market that they have at the Souk Al Bahar on a Friday….bargins and bags of vegetables to be had at a very reasonable price too! Good luck with the diet and hope you enjoy some of my recipes!