Mediterranean Pumpkin, Spinach & Feta Muffins
These savory muffins combine naturally sweet pumpkin, earthy spinach, and salty feta cheese with olive oil and Mediterranean herbs. Soft on the inside with a lightly golden top, they’re a wholesome grab-and-go option packed with vegetables, protein, and flavor—no refined sugar needed.
Prep & Bake Time
Prep Time: 15 minutes
Bake Time: 22–25 minutes
Total Time: 40 minutes
Ingredients
Wet Ingredients
1 cup pumpkin purée (roasted & mashed or canned, unsweetened)
2 large eggs
⅓ cup olive oil
½ cup Greek yogurt (plain)
Dry Ingredients
1¾ cups all-purpose flour (or half whole-wheat)
2 tsp baking powder
½ tsp baking soda
½ tsp salt
½ tsp black pepper
1 tsp dried oregano or thyme
Add-ins
1 cup fresh spinach, finely chopped
¾ cup feta cheese, crumbled
¼ cup pumpkin seeds (optional, for crunch)
Instructions
1. Prepare the Oven
Preheat oven to 375°F (190°C).
Line a muffin tin with liners or lightly grease.
2. Mix Wet Ingredients
In a large bowl, whisk pumpkin purée, eggs, olive oil, and Greek yogurt until smooth.
3. Mix Dry Ingredients
In another bowl, combine flour, baking powder, baking soda, salt, pepper, and herbs.
4. Combine
Gently fold dry ingredients into wet ingredients.
Fold in spinach, feta, and pumpkin seeds.
Do not overmix.
5. Bake
Divide batter evenly into muffin cups.
Bake for 22–25 minutes, until golden and a toothpick comes out clean.
6. Cool & Serve
Cool for 10 minutes before removing from the pan.
Notes & Tips
Spinach: Sauté briefly if very watery, then squeeze dry.
Extra Mediterranean flavor: Add sun-dried tomatoes or olives.
Healthier option: Use olive oil spray and whole-wheat flour.
Meal prep: These freeze well for up to 2 months.
Frequently Asked Questions
Can I make them gluten-free?
Yes—use a 1:1 gluten-free flour blend.
Can I make them egg-free?
Yes—use flax eggs (2 tbsp ground flax + 5 tbsp water).
Sweet or savory?
Savory, with natural sweetness from pumpkin only.
Nutritional Information
Calories: 180 kacl
Protein: 6 g
Carbohydrates: 18 g
Fat: 9 g
Fiber: 2.5 g