flourless spinach & feta muffinsÂ
Level
Easy
Time
30 Min
Serves
12
Published March 30, 2025Â by Dr. Stephanie Gray, DC
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 You should try these savoury flourless Spinach & Feta Muffins. They are naturally gluten free, sugar free and contain no flour!
These spinach and feta muffins are a great breakfast food. They are high in protein and good fats, with no sugar or other refined carbohydrates.
There is good evidence to suggest that a savoury breakfast is better than a sweet one, particularly when it comes to blood sugar regulation, appetite control and overall energy levels.Â
A sweet breakfast (ie. cereal, toast, granola bar, muffin) can cause a spike in blood sugar, leading to an energy crash and hunger soon after. A savoury, protein-rich breakfast helps maintain more stable energy levels.Â
Studies suggest that the first meal of the days sets the stage for blood sugar regulation throughout the rest of the day- a concept sometimes called the “second meal effect”. A high protein, fibre rich breakfast helps your body process carbs more efficiently at later meals, reducing insulin/blood sugar spikes.Â
Even if you have no food intolerances, EVERYBODY should cut back on white sugar and flour. Sugar and flour promotes systemic inflammation and inflammation drives pain and disease. Scientific studies have shown that inflammation is the root cause of ALL diseases.
These muffins are easy to make but you do need a food processor to make the batter. Â
For other great healthy bread or muffin recipes, check out these other recipes:
Blueberry Oatmeal Peanut Butter Cookie
Flourless Raspberry Lemon Loaf
1 Bowl Zucchini Trail Mix Cookies
Why you will LOVE these Flourless Spinach & Feta MuffinsÂ
- These muffins have no flour and no sugar
- These muffins are savoury, not sweet- great for keeping blood sugar in check!
- Â They are a healthy, unprocessed baked good
- Something different – most muffins are sweet not savoury
- Gluten free, low carb, no sugar, diabetic friendly
- Muffins freeze nicely so you can eat them on demand
- No wheat, no sugar, = less INFLAMMATION
How to Store these Flourless Spinach & Feta Muffins
Store muffins in an airtight glass container or ziplock bag. It is ok on the counter for a day or so, but after that they should be refrigerated. Should be eaten within 5-7 days. Freezes well.
Flourless Spinach & Feta Muffins
Equipment
- 1 food processor
- muffin tray
Ingredients
- 1 cup raw cashews; unroasted /unsalted substitute raw Macademia nuts
- 2 cups unsweetened coconut flakes
- 4 eggs
- 1 tsp baking soda
- 1 tbsp lemon juice
- 1 cup feta cheese, crumbled
- 1 cup finely chopped spinach
Instructions
- Preheat the oven to 350. Line a muffin tray with paper liners.
- In a food processor, add cashews and unsweetened coconut. Process on high until creamy. About 1-2 minutes. You may have to scrape down the sides a couple times.
- While the machine is running, add one egg at a time. Your batter should be smooth and creamy.
- Transfer to a large bowl.
- Add baking soda, lemon juice, feta cheese and finely chopped spinach. Stir to mix.
- Use an ice cream scoop or large spoon to transfer batter to the muffin tins, filling to 3/4 full.
- Bake in the oven about 25 minutes. Muffin tops should be golden brown.
Nutrition
Hello! I’m Dr. Stephanie. I’m a Doctor of Chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.
Tried this recipe? Mention @drstephanieskitchen or #drstephanieskitchen on social media