Breakfast Coconut Flour Muffins Nut Free Spinach

Spinach & Feta Muffins

A keto savoury muffin made with spinach and feta muffins.  Made with coconut flour they are just 3g net carbs each. These keto muffins are a delicious savoury bite for breakfast on the go or just a savoury snack.

Spinach and feta are a great flavour combination and are the basis of the  Greek dish Spanakopita.     This muffin is a moist, yet firm alternative that make you almost forget about pastry!

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.

spinach and feta

Spinach & Feta Muffin
Course: Breakfast, Muffins
Servings: 8 Muffins
Calories: 155 kcal
Author: Angela Coleby
Ingredients
  • 1/2 cup 90g Cooked spinach
  • 1/3 cup 38g Coconut flour
  • 4 Eggs
  • 1/4 cup 56g Butter unsalted Melted
  • 4 Spring onions chopped
  • 1/2 cup 75g Feta cheese crumbled
  • 1/4 cup 25g Parmesan cheese grated
  • 1 Zucchini grated
  • 1/2 teaspoon baking powder
  • 1/4 cup water
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon nutmeg
Instructions
  1. Preheat the oven to 200C/400F degrees.
  2. Combine the eggs, butter, water and salt with a hand blender or a whisk
  3. Add the coconut flour and baking soda and mix well.
  4. Add in the spring onions, zucchini, spinach, parsley and nutmeg. Mix thoroughly
  5. Add in the Feta and Parmesan cheese and stir. Season with salt and pepper.
  6. If the mixture is a bit too stiff add additional water (about another ¼ cup).
  7. Spoon the mixture into muffin cup or a greased muffin tin.
  8. Bake for 20-25 minutes until golden on top and firm.
Recipe Notes

Makes 8 Mufins

Nutritional Info per muffin – 155 Calories, 12g Fat, 7g Protein, 6g Total Carbs, 3g Fibre, 3g Net Carbs

Related Articles

Spinach & Goat Cheese Stuffed Spaghetti Squash

Chocolate and Coffee Brownies (Coconut Flour & Chia Seed)

Spinach and Cheese Stuffed Artichoke Bottoms

Leave a Comment