I love a savory muffin for breakfast and find that these veggie muffins made with coconut flour are delicious. This low carb and gluten-free recipe is perfect for a quick breakfast or lunch. Enjoy this spinach, feta, tomato, olive and coconut flour muffin at home or on the go.
Sometimes it can be hard to keep coming up with a variety of healthy breakfast ideas for kids too and this is great way to sneak veggies into their diet. The colorful muffins are enticing and smell great when baking too.
They are also lovely the next day, split into two and toasted. We also enjoy these with a bowl of soup in place of a keto bread roll. Not only are these savory muffins for breakfast, they also appear in the Chief Taster's lunch box for a mid morning snack.
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CARBS IN VEGETABLE MUFFINS
These muffins are great for a keto diet as they are baked with coconut flour and only low carb vegetables are used, along with cheese. At just 4g net carbohydrates they make a great breakfast.
Baked with coconut flour, these gluten free savoury muffins are a good source of protein and fiber.
Simple low carb ingredients make this healthy and tasty muffin, which is perfect for vegetarians, made with spinach, cheese, tomatoes and olives.
- Coconut Flour - we have not tried this with almond flour but if you want to make them with it, the volume should be increased to at least 1 ½ cups.
- Spinach - baby spinach leaves are used but frozen spinach (defrosted) can be substituted.
- Parmesan cheese - cheddar cheese or mozzarella cheese can be used too.
- Cherry tomatoes - Swap them for sundried tomatoes
- Feta cheese - Crumble or cut into small cubes.
- Olives - ensure that they are pitted as you don't want to crack a tooth!
- Butter - this can be substituted with coconut oil.
We have not added any herbs as the flavors of this muffin are delicious but feel free to add fresh herbs or dried oregano, basil or Italian seasoning for your own taste.
HOW TO MAKE KETO VEGGIE MUFFINS
Making these vegetable muffins is quick and easy. We use a regular muffin tin but if you wanted to make these for your children, you could use a mini muffin tin.
Whisk eggs, butter and water
Add veggies, cheese and coconut flour
Spoon the muffin batter into muffin case lined muffin tin.
Bake and enjoy
Keep these vegetable muffins in the fridge in an air tight container and they will last up to 4-5 days.
The muffins freeze well and can be popped into a zip lock bag and will last up to 3 months in the freezer. Defrost them in the fridge and if you want to enjoy them warm, reheat in the microwave for 30 seconds.
Other low carb vegetables could be used in place of the ones in this recipe:
- Grated zucchini could be used but ensure the water is squeezed out of them.
- Finely chopped broccoli florets.
- Cooked cauliflower florets.
- Chopped bell peppers
- Spring onions or chopped red onion
SAVORY VEGETABLE MUFFIN TIPS
- If you are making these for children, finely chopping the vegetables might entice them to try them. Hiding vegetables can be a fun challenge!
- Thoroughly grease your muffin pan or use grease proof muffin liners. We use a parchment paper muffin liner but you could also use silicone muffin cases.
MORE KETO MUFFIN RECIPES
We have a few other savory breakfast muffins recipes for you to try:
This post was originally posted in May 2012. We have updated the photos and content but the recipe remains the same.
Savory Veggie Muffins
- 4 large eggs
- ¼ cup butter, melted
- ¼ cup water
- 1.5 oz coconut flour
- 1 oz Parmesan cheese grated
- 3.5 oz baby spinach
- 2 oz feta cheese crumbled
- 3.5 oz cherry tomatoes cut into quarters
- 1.5 oz black olives, pitted
- ½ teaspoon baking powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- Preheat the oven to200C/400F degrees and place 6 large muffins liners in a muffin pan.
- Cook the spinach in a frying pan on a medium heat with a dash of olive oil until wilted and set aside.
- In a large mixing bowl add the eggs, melted butter, water and whisk well.
- Add the coconut flour, salt and baking powder.
- Add the Parmesan cheese, Feta cheese, olives, spinach and tomatoes and mix well.
- Spoon the mixture into the muffin liners and bake for 20-25 minutes until firm.
- Cool the muffins on a wire rack or enjoy them slightly warm from the oven.
The information shown is an estimate provided by an online nutrition calculator.