Savoury muffins

Prep and cooking time: 20mins

Complex carb portions, per serving: 0.75




Serves: 4

6 eggs

200g ground almonds (almond flour)

60g porridge oats

60ml milk

50g butter, melted and cooled

½ tsp baking soda

½ tsp baking powder

1 tsp ground paprika or dried chilli flakes (optional)

1 large handful kale, finely sliced

1 large green pepper, finely diced

5 spring onions, finely sliced

100g feta, crumbled


  1. Preheat the oven to 180°C/200°C fan.

  2. Generously butter a 12 cup muffin tin, or line it with baking paper, and set aside (butter will help to crisp the outside of the muffin – this is how we prefer ours).

  3. Break the eggs into a large bowl and mix well with a fork or whisk.

  4. Add the ground almonds, oats, milk, cooled butter, baking soda, baking powder, paprika (if using), generously season with salt and pepper, and mix well.

  5. Using a large spoon, lightly mix in the kale, pepper, spring onion, and feta. Evenly divide the mixture into the muffin tin and bake for 15mins.

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Second Nature special tip

Get creative with the filling in these muffins by trying your favourite cheese and vegetable combos. They’re a great way to use up leftover vegetables in the fridge!