Spinach and Feta Muffins (Gluten Free Savory Muffins)

Spinach and feta muffins are a perfectly tender, simple, delicious muffin. Enjoy these gluten free savory muffins with any meal, like alongside eggs at brunch or with a salad or soup at dinner.

two spinach and feta muffins on a white plate, one sliced in half.

Why these gluten free savory muffins are so delicious:

  • They’re very moist and tender.
  • They’re savory, featuring the deliciously amazing pairing of spinach and feta.
  • The flavors are versatile enough that these muffins work well paired with eggs for breakfast or as a bread option at dinner.

What makes this recipe so easy to make?

You basically just need a bowl, a spoon, and a muffin tin and some basic ingredients. Throw them in the oven and in 30 minutes you’ll be eating delicious savory breakfast muffins.

How do you make spinach and feta muffins?

  1. Preheat the oven to 350 degrees Fahrenheit. Prepare a muffin tin by spraying each muffin spot with nonstick spray or lightly rubbing it with a little olive oil. If you’re using paper liners in your muffin tin, lightly spray the inside of the liners, too.
  2. Combine the wet ingredients (thawed and drained spinach, eggs, olive oil, milk, and greek yogurt) in a large bowl and stir.
  3. Add the dry ingredients (flour and baking powder). Fold in the feta.
  4. Scoop the batter into each muffin tin. While optional, you can totally sprinkle some finely crumbled feta cheese on top of the muffins if you’re a big feta fan!
  5. Bake for 20-25 minutes, or until an inserted toothpick comes out clean.
  6. Allow muffins to cool for 5-10 minutes in the muffin tin, then transfer to a wire cooling rack.
two spinach and feta gluten free savory muffins in a white and black striped towel

Tips to Make this Recipe:

These muffins are already very moist, so the most important tip is to fully drain the spinach.

You can use fresh or frozen spinach. If you’re using fresh, you’ll want to chop it and steam it or cook it down in a skillet, but cook off all the moisture.

If you’re using steamed spinach or thawed frozen spinach (what I used here), let the spinach cool until you can easily handle it and then squeeze all excess moisture out.

The best way I’ve found to do this is to place the spinach in a nut milk bag or cheesecloth and then squeeze over a sink.

How long do these spinach feta muffins last?

They last 3-4 days when stored in an airtight container in the refrigerator or 3 months in the freezer.

Can these muffins be made gluten-free?

Absolutely! I eat gluten-free myself, so when I make these I use a gluten-free cup-for-cup/ measure-for-measure flour (typically Bob’s Red Mill or King Arthur).

Note that sometimes when baking with gluten-free flours, your muffins may take an extra minute or two of bake time. Still follow the recipe instructions (20-25 minutes) – gluten-free or not, the muffins will always be done when a toothpick inserted in the center of the muffin comes out clean.

You could make them with regular all-purpose flour, or even with a whole wheat pastry flour (it’s finer in texture, but a great way to get some whole grains without too much added density).

a spinach and feta muffin broken in half on a cream plate.

Should I use frozen or fresh spinach?

Either or! Truthfully, I prefer frozen chopped spinach in this recipe. It’s just an easy, affordable option. If you forget to thaw your spinach beforehand, you can thaw it in the microwave for 1-2 minutes. Just be sure that it’s cool enough to handle before straining off excess moisture like I chatted about above!

Is this recipe healthy?

As far as muffins go, these are a fairly healthy spinach and feta muffin. First of all, they have vegetables, which is always a win in my dietitian book! 😉

They have less oil than traditional muffins. The oil that is used is a heart healthy choice (extra virgin olive oil), with nonfat greek yogurt used in place of the remaining oil. Additionally, reduced fat feta works great in these muffins, which helps keep the muffin a little lighter overall.

Note: fat is NOT to be feared, in fact eating fat is essential for our health and nutrition! I just personally prefer to sometimes lower some of the fat content by substituting things like nonfat greek yogurt, pumpkin puree, unsweetened applesauce, etc.

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you – and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember – an election isn’t won with every vote, but the majority. Your health is the same way – the overall dietary pattern is what matters most.

Check out these other muffin recipes!

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two spinach and feta muffins on a white plate, one sliced in half.

Spinach and Feta Muffins

Spinach and feta muffins are a perfectly tender, simple, delicious muffin. Enjoy these easily gluten free savory muffins with any meal, like alongside eggs at brunch or with a salad or soup at dinner.
5 from 8 votes
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12
Calories: 145kcal
Author: Lindsey Janeiro, RDN

Ingredients

  • 9 oz frozen chopped spinach (thawed with moisture removed)
  • 2 large eggs
  • ¼ cup extra virgin olive oil
  • 1 cup skim milk
  • ¼ cup plain, nonfat greek yogurt
  • 2 cups all purpose flour (or gluten-free 1:1 measure-for-measure flour)
  • 2 tsp baking powder
  • cup reduced fat feta cheese

Instructions

  • Preheat the oven to 350 degrees Fahrenheit. Prepare a muffin tin by spraying each muffin spot with nonstick spray or lightly rubbing it with a little olive oil. If you're using paper liners in your muffin tin, lightly spray the inside of the liners, too.
  • Combine the wet ingredients (thawed and drained spinach, eggs, olive oil, milk, and greek yogurt) in a large bowl and stir.
  • Add the dry ingredients (flour and baking powder). Fold in the feta.
  • Scoop the batter into each muffin tin. While optional, you can totally sprinkle some finely crumbled feta cheese on top of the muffins if you're a big feta fan!
  • Bake for 20-25 minutes, or until an inserted toothpick comes out clean.
  • Allow muffins to cool for 5-10 minutes in the muffin tin, then transfer to a wire baking rack to cool.
  • Can be stored in an airtight container in the refrigerator 3-4 days or in the freezer for 3 months.

Nutrition

Calories: 145kcal | Carbohydrates: 17g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 30mg | Sodium: 113mg | Potassium: 190mg | Fiber: 3g | Sugar: 2g | Vitamin A: 2574IU | Vitamin C: 1mg | Calcium: 104mg | Iron: 1mg

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