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)

Ingredients

  • 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

Instructions

  • 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?

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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.

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