Pumpkin & Feta Muffins

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Snack
Cuisine Australian
Servings 10
Calories 199.8 kcal


Dry Ingredients

  • 2 cup wholemeal self-raising flour or gluten free alternative
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper

Wet Ingredients

  • 1 free range egg whisked
  • 1/4 cup full cream milk or milk of your choice
  • 1 cup thawed Birds Eye Pumpkin & Cauli Mash
  • 1/4 cup Greek yoghurt
  • 1/4 cup extra-virgin olive oil

Add In Ingredients

  • 2 cups baby spinach roughly chopped
  • 100 g Dodoni feta cheese crumbled
  • 1/4 cup fresh basil finely chopped


  • Preheat the oven to 180°C on a fan forced setting and lightly grease or line a muffin tin and baking tray.
  • Whisk wet ingredients together in a large bowl until combined. Sift dry ingredients into the bowl and gently mix until just combined.
  • Fold through the spinach, feta and basil.
  • Divide the mixture evenly amongst the muffin tin. Bake for 20-25 mins, until golden and a skewer comes out clean.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.