Breakfast/ Gluten Free/ Low Carb/ Vegetarian

Spinach, Feta, Tomato and Olive Muffin (Coconut Flour)

savoury-muffin

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.

 

savoury-muffin
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Spinach, Feta, Tomato & Olive Muffin
Servings: 6 Muffins
Author: Angela Coleby
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
  1. Preheat the oven to 200C/400F degrees.
  2. Cook the spinach in a frying pan with a dash of olive oil until wilted and set aside.

  3. Mix the eggs, butter, water and salt and combine well.

  4. Add the coconut flour and baking soda and blend.

  5. Add the Parmesan and Feta cheese, herbs, olives, spinach and tomatoes and blend well.

  6. Line a muffin tin with muffin cups and spoon the mixture into them.

  7. Bake for 12-15 minutes until firm and golden.

  8. Eat and enjoy!

Recipe 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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15 Comments

  • Reply
    Jody
    June 8, 2016 at 12:53 pm

    I’m thinking of substituting roasted red peppers for the olives, thoughts?

    • Reply
      Angela Coleby
      June 8, 2016 at 2:42 pm

      Sounds delicious Jody!

  • Reply
    A
    March 14, 2016 at 7:55 pm

    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 🙂

    • Reply
      Angela Coleby
      March 14, 2016 at 7:57 pm

      Hi, thanks for popping by. You could use about a cup and a half of spinach. I hope you enjoy them!

      • Reply
        A
        March 17, 2016 at 10:09 am

        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!

        • Reply
          Angela Coleby
          March 17, 2016 at 10:11 am

          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.

      • Reply
        A
        March 21, 2016 at 8:24 pm

        Okay thank you Angela 🙂

  • Reply
    Natti
    August 16, 2013 at 3:28 pm

    if it’s low carb, then how much carbs per slice? It’s not even provided. Thank you.

    • Reply
      Divalicious
      August 20, 2013 at 7:48 pm

      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.

  • Reply
    rorytai
    May 27, 2012 at 1:35 pm

    Looks yummy, what’s the serving size of this batch?

    • Reply
      Angie C
      May 27, 2012 at 1:42 pm

      About 6 to 8 muffins. Hope you enjoy them!

      • Reply
        rorytai
        May 27, 2012 at 1:52 pm

        I’ll found out how many calories are in them. but they look YUMMYYY.

        • Reply
          Angie C
          May 27, 2012 at 1:55 pm

          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!

      • Reply
        rorytai
        May 27, 2012 at 2:15 pm

        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?

        • Reply
          Angie C
          May 27, 2012 at 2:26 pm

          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!

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