Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Serves: 6
Course: Breakfast, Snack
Diet: Vegetarian
Dietary Requirements: Pescatarian, Vegetarian
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)


  • 2.5 cups wholemeal spelt flour
  • 2.5 teaspoons baking powder or gluten free baking powder
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 200 g feta cheese crumbled
  • 6 cups baby spinach shredded or finely chopped
  • 1 free range egg
  • 1.33 full cream milk
  • 1/3 cup butter melted
  • 1 tablespoon fresh dill finely chopped


  • Preheat oven to 200 degrees Celsius. Lightly grease or line a muffin tray.
  • Sift flour, baking powder, salt and pepper together in a bowl. Stir in the feta and spinach.
  • In a separate bowl, whisk together the egg, milk, butter and dill. Pour egg mixture into the flour mixture and gently fold until just combined.
  • Spoon the mixture into the muffin tin and bake for 20 minutes or until lightly golden and a skewer comes out clean.
  • Serve warm or cold. These can also be made in advance and frozen.
Nutrition Facts
Spinach & Feta Breakfast Muffins
Amount Per Serving
Calories 448.5 Calories from Fat 53
% Daily Value*
Fat 5.9g9%
Saturated Fat 13.8g86%
Carbohydrates 37.4g12%
Fiber 5.9g25%
Sugar 4.3g5%
Protein 4.3g9%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

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.