Breakfast/ Nut Free

Spinach & Feta Muffins

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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: 155kcal
Author: Angela Coleby


  • 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


  • Preheat the oven to 200C/400F degrees.
  • Combine the eggs, butter, water and salt with a hand blender or a whisk
  • Add the coconut flour and baking soda and mix well.
  • Add in the spring onions, zucchini, spinach, parsley and nutmeg. Mix thoroughly
  • Add in the Feta and Parmesan cheese and stir. Season with salt and pepper.
  • If the mixture is a bit too stiff add additional water (about another ¼ cup).
  • Spoon the mixture into muffin cup or a greased muffin tin.
  • Bake for 20-25 minutes until golden on top and firm.


Makes 8 Mufins
Nutritional Info per muffin – 155 Calories, 12g Fat, 7g Protein, 6g Total Carbs, 3g Fibre, 3g Net Carbs


Calories: 155kcal
Tried this recipe?Mention @ketovegetarianrecipes or tag ##ketovegetarian !

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  • Reply
    Cheryl Wood
    March 8, 2019 at 4:09 pm

    Hi! I’ve just made these. Tried 1 so far, very nice. Thank you. (You didn’t have a measurement for the parsley tho.)

  • Reply
    25 Low Carb Breakfast Recipes for Weight Loss
    July 7, 2019 at 3:32 am

    […] Spinach & Feta Muffins | […]

  • Reply
    July 30, 2019 at 9:51 am

    Hello. In the ingredients list you wrote Baki g powder, but in the instructions you wrote baking soda. Could you please let me know which one it is? Thank you.

    • Reply
      August 28, 2019 at 10:42 am

      Baking powder.

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