September 23, 2022

Pumpkin and Feta Muffins

A perfect snack for morning tea or when you’re on the run, these tasty delights are high in protein and fiber so you’ll feel full and satisfied. 

Prep Time: 15 minutes
Cook Time: 25 minutes
Servings: 8


1 tbsp extra virgin olive oil

1 cup pumpkin, peeled & chopped

2 cups buckwheat flour

1 tsp salt

1 tsp baking powder (gluten-free)

2 eggs

2 tbsp extra virgin olive oil, extra

¼ cup unsweetened almond milk

1 tsp dried rosemary

2 cups baby spinach leaves, finely chopped

100g feta, crumbled

¼ cup pepitas


  1. Preheat oven to 160°C (325°F). 
  2. Line 8 holes of a 12-hole, ⅓ cup capacity muffin pan with cafe-style paper cases. Lightly grease paper cases with olive oil.
  3. Steam pumpkin in a steamer set over a saucepan of simmering water for 8 minutes or until tender. Transfer to a small bowl and mash with a potato masher or the back of a fork until smooth.
  4. Combine flour, salt and baking powder in a large bowl. In another bowl, whisk eggs, oil, milk and mashed pumpkin until well combined. Pour egg mixture into flour mixture and fold to combine. Fold in rosemary, spinach and feta. 
  5. Divide mixture among paper cases. Sprinkle with pepitas. 
  6. Bake muffins for 25 minutes or until lightly golden and cooked through. To test if muffins are cooked, a skewer inserted into the centre should come out clean.
  7. Leave in pan to cool for 10 minutes before transferring to a wire rack to cool completely. 


These muffins make a perfect light breakfast or packed as part of a lunchbox. If you would prefer a dairy free version, swap feta for chopped semi-dried tomatoes. You can also add shredded roasted chicken or ham for extra flavour. 

Muffins can be prepared up to 1 day ahead. Store muffins in an airtight container in the fridge for up to 2 days.

By: Tracey Monk