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.
INGREDIENTS
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
STORAGE
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.
RECIPE VARIATIONS
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:
Tomato, Basil & Parmesan Muffins
This post was originally posted in May 2012. We have updated the photos and content but the recipe remains the same.
Savory Veggie Muffins
Ingredients
- 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
Instructions
- 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.
Notes
Nutrition
Lynn
I just finished making these, and they’re wonderfully tasty! I am so glad that I have a countertop cooking and baking scale, because you listed everything in ounces (OMG!) instead of cups and partial cups. I cooked the baby spinach as directed, but I then ended up chopping it into smaller pieces, even though it was true baby spinach. Was this just assumed? I also wasn’t sure about the black olives: plain black olives or Kalamatas? And, were they supposed to be mixed in whole or sliced? I ended up using Kalamatas just because I didn’t have the other, and I sliced mine into 3 slices each. As you’re down in the Caribbean, while I’m up here at 6,000 feet above sea level in Northern New Mexico, I wasn’t sure about any other adjustments. So I upped the temp to 425 degrees F and baked my 11 regular-size muffins (no large muffin pan, either) for a total of 23 minutes. . . with a lot of praying as they baked(LOL)! They turned out great! I do love your recipes! Thanks!
Angela Coleby
Delighted you enjoyed them. They make a great savory muffin base to play with flavors. As an aside, most of my recipe cards have a button to convert metric and imperial measurements!
LORI
The flavors in this are incredible! I made as a loaf and used sundried tomatoes. I think I may make it as a quiche next time. It is soooo good! My whole family (non-keto) loved it and ate the whole loaf! Now I need to make it again!
Angela Coleby
I love the idea of making a loaf with this!
KAT ROGERS
Whilst 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
Glad you enjoy ther ecipes!
Jody
I'm thinking of substituting roasted red peppers for the olives, thoughts?
Angela Coleby
Sounds delicious Jody!
A
Oh 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
Hi, thanks for popping by. You could use about a cup and a half of spinach. I hope you enjoy them!
A
Okay, 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
I'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
Okay thank you Angela 🙂
Natti
if it's low carb, then how much carbs per slice? It's not even provided. Thank you.
Divalicious
I 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
Looks yummy, what's the serving size of this batch?
Angie C
About 6 to 8 muffins. Hope you enjoy them!
rorytai
I'll found out how many calories are in them. but they look YUMMYYY.
Angie C
I 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
That'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
I 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!