Best Healthy Gluten-Free Savory Feta Spinach Muffins

This is the best-tasting gluten-free savory feta spinach muffins recipe with almond and cassava flour, feta cheese, cottage cheese, parmesan cheese, sun-dried tomatoes, and toasted pine nuts. And they’re perfectly seasoned with garlic, onion, paprika, and Italian spices for a healthy breakfast or afternoon snack.

Gluten-free feta spinach muffins on a cutting board.

Start your day with a delicious feta spinach muffin that’s perfect for breakfast or an afternoon snack. They’re made gluten-free with almond and cassava flour and perfectly seasoned with garlic, onion, paprika, and Italian spices. Since everything tastes better with cheese, they get a protein boost from cottage cheese and are filled with feta cheese and topped with parmesan cheese. They also have sun-dried tomatoes for added flavor and are topped with toasted pine nuts for a satisfying crunch.

This recipe combines the flavors of Italian and Mediterranean diets, creating a healthy addition to your collection of healthy recipes. Ideal for easy meal prep, these savory muffins are the perfect recipe if this is your first time, but they are also ideal for school snacks. With its savory blend of ingredients, this recipe stands out among Italian recipes, offering a tasty and nutritious option for any time of day.

YouTube video

Why You’ll Love This Savory Feta Cheese Muffin Recipe

  • You only need a few simple ingredients.
  • It is super easy to make for an impressive result.
  • The flavor-rich ingredients make it taste amazing!
  • All the ingredients are easily digestible for a gentle tummy.
Gluten-free feta spinach muffins on a cutting board.

Ingredients & Substitutions

Here is everything you need to make healthy spinach feta muffins:

Eggs: For an egg-free version, use flax eggs (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water per egg) or a commercial egg replacer.

Avocado Oil: Substitute with olive oil, coconut oil, or a vegetable oil.

Cottage Cheese: Use Greek yogurt or a non-dairy yogurt (like almond or coconut yogurt) for a similar texture and protein content.

Feta Cheese: Substitute crumbled feta cheese or creamy feta with goat cheese or a plant-based feta alternative.

Parmesan Cheese: You can use any grated cheese, including cheddar cheese, Monterey Jack cheese, and Provolone cheese.

Milk: Replace with any plant-based milk, such as almond milk, soy milk, or oat milk.

Baby Spinach: You can use fresh chopped spinach or frozen spinach. I prefer the convenience of buying frozen spinach.

Almond Flour: You can replace it with oat flour. Or, you can use coconut flour, but reduce the amount by about half, as coconut flour is more absorbent. Alternatively, use a gluten-free all-purpose flour blend.

Cassava Flour: Substitute with tapioca flour or a gluten-free all-purpose flour blend.

Italian Seasoning: Create your own blend using equal parts of dried basil, oregano, thyme, rosemary, and marjoram.

Garlic Powder: Use 1 teaspoon of minced fresh garlic for every 1/4 teaspoon of garlic powder.

Onion Powder: Use 1 tablespoon of minced fresh onion for every 1 teaspoon of onion powder.

Paprika: Substitute with smoked paprika for a different flavor profile or chili powder for some heat.

Salt: Use sea salt, kosher salt, or a salt substitute if watching sodium intake.

Sun-Dried Tomatoes: Instead of sundried tomatoes, you can use fresh cherry tomatoes, oven-dried tomatoes, or roasted red peppers.

Toasted Pine Nuts: Substitute with chopped walnuts, almonds, sunflower seeds, or omit for a nut-free version.

Gluten-free feta spinach muffins on a cutting board.

How to Make My Healthy Spinach Feta Muffin Recipe

Here are easy, detailed, step-by-step instructions for making my easy savory muffins recipe. The instructions are also repeated in the recipe card at the bottom of this blog post.

Step 1: Prepare the Spinach

If using fresh spinach, heat a frying pan to medium heat and add 1 teaspoon of oil. Add the spinach and stir until wilted. Allow to cool on a paper towel to soak up the excess moisture.

If using frozen spinach, allow it to thaw completely. Then, using a sieve, paper towel, or towel, squeeze out the excess moisture from the thawed spinach.

Blend the cottage cheese and milk in a blender or food processor until smooth.

Pressing the excess liquid out of the thawed frozen spinach.

Step 2: Make the Muffin Batter

Preheat the Oven: Preheat your oven to 425°F (175°C). Line a non-stick muffin tin with paper liners or grease it with cooking spray or oil.

In a large mixing bowl, add the wet ingredients, including eggs, avocado oil, whipped cottage cheese and milk, crumbled feta cheese, and grated parmesan cheese. Mix until well combined.

Add the dry ingredients, including almond flour, cassava flour, baking powder, baking soda, Italian seasoning, garlic powder, onion powder, dried paprika, and teaspoon salt. Stir until evenly mixed.

Using a spatula, fold in the spinach and sun-dried tomatoes.

Whisking the muffin batter.
Adding spices to the muffin batter.

Step 3: Assemble and Bake the Muffins

Scoop the batter into the greased muffin tins filling nearly to the top. Sprinkle additional shredded parmesan cheese and toasted pine nuts on top of the muffins.

For a higher muffin top‭, ‬bake the muffins for 5‭ ‬minutes at 425°F‭. ‬Then‭, ‬leave the muffin tray in the oven‭, ‬lower the temperature to 350°F‭, ‬and set the timer for an additional 20-22‭ ‬minutes‭. ‬Or‭, ‬you can bake them at 350°F for 25-28‭ ‬minutes‭. ‬

Remove once they are lightly golden brown on top‭.‬

Allow the muffins to cool in the tin for about 5 minutes before transferring them to a cooling rack to cool completely. Enjoy warm or at room temperature.

Adding parmesan cheese to the tops of the muffins.
Gluten-free feta spinach muffins on a cutting board.

Helpful Recipe Notes

Sun-Dried Tomatoes: If using oil-packed sun-dried tomatoes, be sure to drain and pat them dry with paper towels to avoid excess oil in the batter.

Vegetable Add-Ins: You can add other vegetables such as grated zucchini (squeeze out excess moisture), chopped bell peppers, or sautéed mushrooms to increase the nutritional value and flavor.

Seasoning Adjustments: Adjust the seasonings to your taste. If you prefer spicier muffins, add a pinch of red pepper flakes, chilli flakes, or a dash of hot sauce to the batter.

For short-term storage, keep the muffins in an airtight container at room temperature for up to 2 days. For longer storage, place them in the refrigerator for up to 5 days. To reheat, microwave for 15-20 seconds or warm in the oven at 350°F (175°C) for 5-7 minutes.

To freeze, wrap each muffin in plastic wrap or foil and place them in a freezer-safe bag or container. They can be frozen for up to 3 months. Thaw overnight in the fridge or at room temperature for a few hours. Reheat in the microwave for 20-30 seconds or in the oven at 350°F (175°C) for 5-10 minutes.

To refresh muffins, warm them in the oven at 350°F (175°C) for 5-10 minutes or in the microwave for 20-25 seconds.

Can I make these healthy feta muffins dairy-free?
Yes, you can make these muffins dairy-free by substituting the cottage cheese, feta cheese, parmesan cheese, and milk with dairy-free alternatives. Use plant-based yogurt for cottage cheese, vegan feta, nutritional yeast for parmesan, and any plant-based milk such as almond, soy, or oat milk.

What can I use instead of almond flour in this easy muffin recipe?
If you need a nut-free option, you can substitute almond flour with a gluten-free all-purpose flour blend. Coconut flour is another alternative, but use it sparingly as it is highly absorbent; you’ll need to reduce the amount by about half and adjust the liquid accordingly.

Can I add other vegetables to the feta muffins?
Absolutely! Feel free to add other vegetables, such as grated zucchini (squeeze out excess moisture), chopped bell peppers, or sautéed mushrooms. Be sure they are finely chopped and not too wet to maintain the right batter consistency.

Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, you can use fresh cherry or grape tomatoes as a substitute. Be sure to chop them finely and remove any excess seeds and moisture to prevent the batter from becoming too wet.

How can I make these savory spinach muffins spicier?
To add a spicy kick, include a pinch of red pepper flakes, a dash of hot sauce, or some finely chopped jalapeños in the batter. Adjust the amount based on your heat preference.

Can I use different types of cheese instead of feta cheese?
Yes, you can experiment with different cheeses such as sharp cheddar, gouda, or Swiss. These will give the muffins a unique flavor profile. Just ensure the cheese is well integrated into the batter for even distribution.

Gluten-free feta spinach muffins on a cutting board.

Best Healthy Gluten-Free Savory Feta Spinach Muffins

Gluten-Free diet-friendly recipe
This is the best-tasting gluten-free savory feta spinach muffins recipe with almond and cassava flour, feta cheese, cottage cheese, parmesan cheese, sun-dried tomatoes, and toasted pine nuts. And they're perfectly seasoned with garlic, onion, paprika, and Italian spices for a healthy breakfast or afternoon snack.
5 from 4 votes
Servings 12
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes

Ingredients
  

  • 4 eggs
  • 1/4 cup avocado oil
  • 1/3 cup cottage cheese
  • 3/4 cup feta cheese
  • 1/4 cup parmesan cheese
  • 1/2 cup milk
  • 1-1/2 cups almond flour
  • 1/2 cup cassava flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 2 teaspoons Italian seasoning
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried paprika
  • 1/2 teaspoon salt
  • 1/4 cup sun dried tomatoes
  • 2 tablespoons toasted pine nuts

Instructions
 

  • If using fresh spinach, heat a frying pan to medium heat and add 1 teaspoon of oil. Add the spinach and stir until wilted. Allow to cool on a paper towel to soak up the excess moisture.
    If using frozen spinach, allow it to thaw completely. Then, using a sieve, paper towel, or towel, squeeze out the excess moisture from the thawed spinach.
    Blend the cottage cheese and milk in a blender or food processor until smooth.
  • Preheat the Oven: Preheat your oven to 425°F (175°C). Line a non-stick muffin tin with paper liners or grease it with cooking spray or oil.
    In a large mixing bowl, add the wet ingredients, including eggs, avocado oil, whipped cottage cheese and milk, crumbled feta cheese, and grated parmesan cheese. Mix until well combined.
    Add the dry ingredients, including almond flour, cassava flour, baking powder, baking soda, Italian seasoning, garlic powder, onion powder, dried paprika, and teaspoon salt. Stir until evenly mixed.
    Using a spatula, fold in the spinach and sun-dried tomatoes.
  • Scoop the batter into the greased muffin tins filling nearly to the top. Sprinkle additional shredded parmesan cheese and toasted pine nuts on top of the muffins.
    For a higher muffin top‭, ‬bake the muffins for 5‭ ‬minutes at 425°F‭. ‬Then‭, ‬leave the muffin tray in the oven‭, ‬lower the temperature to 350°F‭, ‬and set the timer for an additional 20-22‭ ‬minutes‭. ‬Or‭, ‬you can bake them at 350°F for 25-28‭ ‬minutes‭. ‬
    Remove once they are lightly golden brown on top‭.‬
    Allow the muffins to cool in the tin for about 5 minutes before transferring them to a cooling rack to cool completely. Enjoy warm or at room temperature.

Video

YouTube video

Notes

Sun-Dried Tomatoes: If using oil-packed sun-dried tomatoes, be sure to drain and pat them dry with paper towels to avoid excess oil in the batter.
Vegetable Add-Ins: You can add other vegetables such as grated zucchini (squeeze out excess moisture), chopped bell peppers, or sautéed mushrooms to increase the nutritional value and flavor.
Seasoning Adjustments: Adjust the seasonings to your taste. If you prefer spicier muffins, add a pinch of red pepper flakes, chilli flakes, or a dash of hot sauce to the batter.

Nutrition

Calories: 219kcalCarbohydrates: 10gProtein: 8gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 65mgSodium: 387mgPotassium: 139mgFiber: 2gSugar: 2gVitamin A: 251IUVitamin C: 1mgCalcium: 182mgIron: 2mg
Keyword cottage cheese, feta cheese, frozen spinach, parmesan cheese, pine nuts, savory muffin
Did you make this recipe?Please let me know in the comments below how it turned out 🙂

2 Comments

  1. 5 stars
    I was looking for a healthy muffin recipe to make ahead of time so I could it on the go. These are delicious!! I used cheddar cheese instead of parmesan. The flavor is amazing and they have a great texture.

  2. 5 stars
    I’m so excited to share this savory muffin recipe with you! It’s a yummy option when you need a portable snack. And the Italian flavors are so delicious! Please let me know what you think 🙂

5 from 4 votes (2 ratings without comment)

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