Mediterranean Gluten-Free Creamy Vegetable Muffins

These Mediterranean Gluten-Free Creamy Vegetable Muffins are a great option when you want something hearty, colorful and easy to pack for snacks or quick lunches. They have a soft, custard-like center thanks to a simple creamy mixture, and they’re filled with fresh vegetables that add texture and flavor without making the muffins dense. The Mediterranean touch comes from olive oil, garlic, herbs, and a mix of vegetables like peppers, zucchini and spinach.

These muffins work well warm or at room temperature, and you can pair them with salads, soups, or enjoy them alone as a protein-rich snack. If you need something nutritious that doesn’t feel heavy, these are perfect. They also freeze well, so you can make a batch on the weekend and reheat them during the week without losing flavor.

Prep: 20 minutes

Cook: 25–28 minutes

Total: 45–50 minutes

Ingredients

1 cup almond flour

½ cup gluten-free oat flour

1 teaspoon baking powder

½ teaspoon salt

½ teaspoon black pepper

1 teaspoon dried oregano

1 teaspoon dried basil

2 eggs

½ cup plain Greek yogurt (or dairy-free yogurt)

¼ cup olive oil

2 tablespoons milk (regular or plant-based)

½ cup finely chopped red bell pepper

½ cup grated zucchini (squeezed dry)

½ cup chopped spinach

2 tablespoons grated onion

2 tablespoons crumbled feta (optional)

Instructions

Preheat your oven to 375°F (190°C). Line a muffin tin with paper liners.

In a bowl, whisk almond flour, oat flour, baking powder, salt, pepper, oregano and basil.

In another bowl, whisk eggs, yogurt, olive oil and milk until smooth.

Add the wet mixture to the dry ingredients and mix until combined.

Fold in bell pepper, zucchini, spinach and onion.

Add feta if using. Mix gently.

Let the batter rest for 5 minutes to thicken slightly.

Spoon the batter evenly into the muffin cups.

Bake 25–28 minutes until the tops are golden and the centers feel set.

Cool in the pan for 5 minutes, then transfer to a rack.

Tips

Squeeze moisture from zucchini to avoid soggy muffins.

Use room-temperature eggs to help the batter mix evenly.

Don’t overmix or the muffins may turn dense.

Chop vegetables finely so they cook evenly.

Let the batter rest before baking to hydrate the flours.

Add herbs generously to boost Mediterranean flavor.

For dairy-free muffins, use coconut yogurt and skip the feta.

Taste a small piece of raw vegetable to check sweetness and adjust seasoning.

Fill muffin cups about ¾ full for the right shape.

Let muffins cool fully to help them firm up.

Variations

Add chopped olives for a salty burst.

Mix in sun-dried tomatoes for a tangy kick.

Replace spinach with kale.

Use grated carrot instead of zucchini.

Add paprika or chili flakes for heat.

Swap feta for goat cheese.

Add cooked quinoa to make them more filling.

Stir in a spoon of pesto for extra flavor.

Use dairy-free cheese to keep it vegan-friendly.

Mix in roasted garlic for sweetness.

Q&A

Can I make these dairy-free?
Yes, use dairy-free yogurt and leave out the feta.

Can I freeze them?
Yes. Freeze up to two months in an airtight container.

Can I use regular flour?
You can, but the texture will change. Stick to the gluten-free mix if possible.

Can I add protein?
Yes. Add two tablespoons of protein powder or mix in cooked chicken.

Can I make them vegan?
You’d need an egg alternative. The texture won’t be as creamy but it works with flax eggs.

Why are my muffins too wet?
You probably didn’t squeeze the zucchini enough.

Can I add mushrooms?
Yes, but sauté first to remove moisture.

Can I use fresh herbs?
Yes. Double the amount since fresh herbs are milder.

What’s the best way to store them?
Keep them in the fridge for 4–5 days.

Can kids eat these?
Yes, they’re soft, mild and full of vegetables.

Nutrition

(per muffin, approx.)

Calories: 145

Protein: 6g

Carbs: 9g

Fat: 10g

Fiber: 2g

Sugar: 2g

Conclusion

These gluten-free creamy vegetable muffins bring together simple ingredients in a way that feels satisfying without being heavy. They’re balanced, packed with vegetables and easy to customize so you can use whatever you have at home. The Mediterranean flavors make them taste bright and comforting at the same time, and the creamy base from yogurt and eggs keeps the texture soft and tender.

They’re also practical. You can make a batch ahead of time, freeze them for later or pack them for work or school. They reheat well and taste good at room temperature, so they fit into busy routines without any trouble. Whether you’re aiming for gluten-free options or just want a snack that feels wholesome, these muffins are a reliable choice.