Savoury Pumpkin, Spinach and Feta Muffins

Packed full of flavour, these low fat, gluten free, sugar free, and nut free muffins make for a filling and healthy breakfast on the go, or an excellent lunchbox filler.

At a glance

Approx. 1 hour
Makes 12 muffins


  • 350g diced butternut squash or pumpkin
  • 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


  1. Cook the pumpkin cubes by roasting in the oven until soft and caramelised.
  2. Place the chopped spinach in a bowl and cover with the hot cooked pumpkin.
  3. Cover with cling wrap and leave to sit whilst your oven preheats and you prepare your other ingredients.
  4. Preheat the oven to 180°C
  5. Grease a muffin tray or line with paper liners and set aside.
  6. Combine the eggs and milk and mix in the pumpkin, spinach, zucchini and cheeses. Season with salt and pepper if desired.
  7. Mix in the flour and baking powder, stirring until just combined.
  8. Scoop the muffin batter into the prepared muffin tin, filling all the way to the top.
  9. Bake the 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). The tops will be a golden colour.
  10. Allow to cool before removing your muffins from their tins.
  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 defrosted to eat whenever you’re ready.