Feta & Spinach Muffins
These savoury feta and spinach muffins are the perfect fix for a quick lunch break: make them the night before and you'll have a hearty, satisfying snack ready to go the next day. Thanks to ground almonds and flaxseed instead of flour, they stay lovely and moist while keeping the carbs low. Warm from the oven or cold on the go, they taste great any time.
Ingredients
- 3 eggs
- 3 tbsp quark, or thick Greek yogurt / fromage blanc
- 80 g ground almonds
- 30 g ground flaxseed
- 3 tsp baking powder
- 100 g baby spinach
- 150 g feta
- salt, to taste
- pepper, to taste
- nutmeg, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 12 Servings |
|---|---|---|
| Calories | 115 kcal | 1,380 kcal |
| Carbohydrates | 2.5 g | 30 g |
| Protein | 6.5 g | 78 g |
| Fat | 8.5 g | 102 g |
| Fibre | 1.5 g | 18 g |
| of which sugar | 0.5 g | 6 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 160C (fan 140C).
- In a bowl, mix together the eggs, quark, ground almonds, ground flaxseed and baking powder.
- Season the mixture with salt, pepper and nutmeg.
- Wash the spinach and spin it thoroughly dry.
- Add the spinach and feta to the mixture and stir well to combine.
- Line a muffin tin with paper cases and divide the mixture evenly between 12 holes. Tip: paper cases save you a lot of time on the washing up.
- Bake in the preheated oven for about 25 minutes, until golden brown.
- These muffins are delicious warm or cold, making them ideal to pack up for your lunch break.
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Nutrition facts per serving (estimate)
| Calories | 115 kcal |
|---|---|
| Carbohydrates | 2.5 g |
| Protein | 6.5 g |
| Fat | 8.5 g |
| Fibre | 1.5 g |
| of which sugar | 0.5 g |
Frequently asked questions
Can I make these feta and spinach muffins ahead?
Yes, you can easily bake them the night before. They taste just as good cold and are perfect to pack up for your lunch break.
Are these muffins gluten-free?
Yes, since the recipe uses ground almonds and flaxseed instead of flour, the muffins are naturally gluten-free. Just check that your baking powder is a gluten-free variety.
Can I swap fresh spinach for frozen?
You can, but frozen spinach needs to be thawed well and squeezed out very thoroughly first, so the mixture doesn't turn out too wet.
What temperature should I bake the muffins at?
Bake the muffins at 160C (fan 140C) for about 25 minutes, until golden brown.
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