(DF, GF)

It's important to note that some of the recipes I'm passing on to you are a tweak of an original by someone else.  These savoury muffins - are another adaptation of a recipe from Well Nourished. So credit where credit is due!  I have put my variations in brackets.   Once again, the picture is of my re-creation.


The reason I tweak an original is because I have 2 kids with different food allergy requirements that I have to navigate through.  The thing I love about Well Nourished recipes, created by fellow naturopath Georgia Harding, are that she provides loads of swap outs. be sure to check out her lunchbox recipe e-book.


  • 2 cups sweet potato, peeled & diced (approx. 1cm)

  • 35 grams (¼ cup) sunflower seeds

  • 1 small red onion, finely sliced (I used brown because I didn't had a red onion)

  • 1 teaspoon maple syrup 

  • 1 tablespoon olive oil

  • ½ teaspoon cinnamon, ground

  • Pinch sea salt

  • 2 large free-range or organic eggs

  • 180 mL (¾ cup) milk of your choice if you are dairy free (I used almond milk)

  • 4 teaspoons baking powder

  • 1 teaspoon sea salt

  • Good grind black pepper

  • 230 grams (2 cups) wholemeal spelt flour (I used buckwheat flour)

  • 1 large handful organic baby spinach, chopped (I didn't bother chopping)

  • 100 grams goat feta or regular feta, broken into chunks (I didn't use cheese because I needed to be dairy free)

  • 70 grams (½ cup) grated parmesan ( I used 1/2 cup nutritional yeast flakes to be dairy free)

  • Optional : 1 teaspoon thyme leaves, picked off stems (I didn't have any thyme so omitted this one but this would have been delicious)



I am lucky to have a Thermomix so followed this method but you can of course use a food processor as well

  1. Preheat your oven to 200℃ (fan forced).

  2. On a small baking tray (lined with baking paper) place your sweet potato, red onion and sunflower seeds. Add the maple syrup, olive oil, cinnamon and sea salt and toss together. Arrange in a single layer and bake for 15 minutes.

  3. In the TMX bowl, place your parmesan (or nutrition yeast) and thyme leaves and grate 10 seconds, speed 7 

  4. Add the eggs and milk and beat for 10 seconds speed 6 until well combined and frothy. 

  5. Add the baking powder, sea salt and pepper and mix 5 seconds, speed 4. 

  6. Fold in the flour until almost combined, 10 seconds, flour symbol (it’s important not to over mix them or they will be heavy). If there is some flour not incorporated on the sides of the bowl, fold it in with the TMX spoon.

  7. Add the spinach, feta and the baked sweet potato and sunflower seeds. Gently fold into the batter using the TMX spoon.

  8. Divide between 8 non-stick muffin cases and bake for 15 minutes or until a skewer inserted into the middle come out clean.

  9. Enjoy warm or at room temperature and lathered with butter

Enjoy and share the love!


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