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Thursday, January 19, 2017

Recipe: Savoury Pumpkin, Spinach and Feta Muffins

Healthy Savoury Pumpkin Spinach and Feta Muffins Recipe - gluten free, healthy savory muffins, clean eating recipe, sugar free, low fat, butter free, oil free, low calorie, freezer friendly, lunch box recipes

December and January are probably my two favourite months of the whole year - but they seem to whizz by in a flash! 

They're the most social months of the year with kids off school (at least in Australia), Christmas and New Year celebrations, summer barbeques and get togethers and time off work to enjoy. 

With the month whizzing by so fast,  I thought I'd share a make ahead recipe that will help you get through the busy days ahead. Whether you're heading back to work or the kids are going back to school, these savoury muffins are the perfect lunch option and an easy way to get extra veggies in (perfect for Mums looking for ideas for how to get kids to eat more vegetables!)

Healthy Savoury Pumpkin Spinach and Feta Muffins Recipe - gluten free, healthy savory muffins, clean eating recipe, sugar free, low fat, butter free, oil free, low calorie, freezer friendly, lunchbox recipes

There's one problem though... they don't seem to last very long. 

You see, I first made these for myself - only to have my Dad and Jesse spot them as they were baking away in the oven and they then subsequently nagged me until I gave them one to try. 

I thought this was definitely going to be a recipe they turned their noses up at. They're filled with pumpkin, spinach and zucchini and usually vegetable filled recipes are the ones they're most skeptical about. 

Healthy Savoury Pumpkin Spinach and Feta Muffins Recipe - gluten free, healthy savory muffins, clean eating recipe, sugar free, low fat, butter free, oil free, low calorie, freezer friendly, lunchbox recipes

I relented and shared my beloved muffins only to hear my Dad call from upstairs...

"Hey Kristy!"
".... yeah?" (let's be honest, I was expecting criticism...)
"You could make money on these"
"You could sell them. They're really, really good"

Okay, so we had one winner... but what about the fussy zucchini hating husband. He came inside and grabbed one and said "These are actually really good... I mean.. bad... I'll just have to have them all so you don't have to suffer". 

Healthy Savoury Pumpkin Spinach and Feta Muffins Recipe - gluten free, healthy savory muffins, clean eating recipe, sugar free, low fat, butter free, oil free, low calorie, freezer friendly, lunchbox recipes

One big batch of muffins disappeared in two days with the boys taking them for work lunches. I opened the fridge the next day to grab some for lunch and huh... 

I really thought there was a container there. I moved things around in the fridge looking for my muffins only to find empty space. I looked on the bench, thinking I must have left them out the last time I got one and nothing. I opened the dishwasher and there was my empty container with not even a crumb remaining. 

They're that good... so you might want to hide them 😉
So let me share the recipe with you! >> 

Healthy, Gluten Free, Low Fat, Lunchbox Recipes
Lunch, Snack
Yield: 12 muffins

Savoury Pumpkin Spinach and Feta Muffins Recipe

Perfect for back to school or a quick on the go lunch/lunchbox addition, these Savoury Pumpkin Spinach and Feta Muffins are healthy, gluten free and so easy to make!

prep time: 10 minscook time: 30 minstotal time: 40 mins


  • ~2 1/4 cups (350g) diced butternut squash/pumpkin
  • ~125g frozen chopped spinach or 3 cups chopped fresh spinach
  • 1 small zucchini, grated
  • 2 eggs
  • 1 cup milk
  • 1 cup (100g) crumbled feta cheese
  • 1/2 cup (50g) grated parmesan cheese or cheddar/tasty cheese
  • 2 cups (240g) gluten free plain flour
  • 4 tsp baking powder
  • Optional: Salt and pepper, to taste


  1. Cook your pumpkin cubes by either roasting in the oven until soft and caramelised, steaming until soft or microwaving for 4-5 minutes or until soft and cooked through.
  2. Place your frozen or chopped spinach in a bowl and cover with your hot cooked pumpkin.
  3. Cover with cling wrap and leave to sit whilst your oven preheats and you prepare your other ingredients.
  4. Preheat your oven to 180C/355F
  5. Grease a muffin tray or line with paper liners and set aside.
  6. Combine your eggs and milk and mix in your pumpkin, spinach, zucchini and cheeses. Season with salt and pepper if desired.
  7. Mix in your flour and baking powder, mixing until just combined.
  8. Scoop your muffin batter into your prepared muffin tin, filling all the way to the top (as the batter is thick it won't spill out).
  9. Bake your muffins for 20-30 minutes or until cooked through (a skewer inserted into the middle will remove clean and they'll feel solid when touched on the top) and golden on top.
  10. Allow to cool before removing your muffins from their tins and enjoying.
  11. These muffins can be eaten hot, room temperature or chilled depending on your preference and can be kept in the fridge in an airtight container for up to 2-3 days. These muffins also freeze well and can be frozen in airtight ziplock bags and defrosted to eat whenever you're ready.
Created using The Recipes Generator
    But tell me, what's your favourite month of the year? 
    And what are your favourite make ahead recipes or work/school lunches?

    This post may contain affiliate links.


    1. I use a lot of almond flour. I'm new to it though. Do you think it would work? Also, do you squeeze out the water from the spinach? These look good and I want to try them out!

      1. Hi Lucy, almond flour won’t work in this recipe as it has different baking properties and cannot be swapped 1:1 for a GF flour blend or regular flour.

        I don’t squeeze the water out of the spinach as it’s minimal and doesn’t cause issues

    2. Hi! This recipe looks yummy, thank you. Could I bake it in a sheet pan since I don't have a muffin tin?
      Best regards from Belgrade.

    3. I’m allergic to egg yolk so is there a way around the eggs?

    4. Omg. I'm one month into vegetarian eating and these are the most delicious thing I've eaten in a very long time. Thank you, thank you xxx

    5. Hi Kristy! What kind of feta cheese do you use?

      1. Hi there, I tend to use a creamy danish feta but any feta will work.

    6. Can you swap the gluten free flour for regular flour 1:1?

    7. Can you swap the regular flour with whole wheat flour?

    8. If your gluten free flour has xantham do you omit the baking powder? Ex) cup for cup gf flour

      1. HI there, xanthan gum does help baked goods rise, however, it should not be used as a leavening agent or in place of one so you'll need to add the baking powder.

    9. By any chance do you have the nutritional numbers worked out in these muffins? I’m just starting a specific diet to try to reverse Type 2 Disbetis. They look like I might be able to incorporate them into this diet and I love the look of these ones!!! 😊

      1. No I don't, sorry! You could use an app like MyFitnessPal to find out the exact nutritional info using your chosen ingredients though!

    10. These are absolutely delicious - now one of my favourites

    11. Love these! I have had this pinned for years and finally got around to it. I used butternut squash and blanched kale because it's what I had on hand. I added a touch of green onion and thyme too. I will be making these for Thanksgiving as a delicious alternative to rolls!

    12. Just made with roasted red peppers instead of zucchini cos that's what I had. Very tasty!

    13. Making right now, used whole meal flour will sit and see what hubby thinks.

    14. Sooo delicious !! Great recipe 🙏


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