This is a great recipe to use up that little bit of cooked quinoa from last nights dinner. They are a carb and gluten free healthy muffin option.


  • ½ an onion, finely chopped
  • 1 clove of garlic, finely chopped
  • 40g kale and 40g spinach, finely chopped
  • 4 large free-range eggs
  • 200 g cooked quinoa
  • 100 g ground almonds/almond flour
  • 1/2 round feta cheese, crumbled



  1. Heat your oven to 180ºC and spray a muffin tray or grease them with oil.
  2. Beat the eggs in a large bowl, then add the chopped onion, garlic, kale, spinach, quinoa and almonds.
  3. Crumble in the feta and mix well.
  4. Season to taste.
  5. Spoon the muffin mixture into the muffin pan and bake for 20  – 25 minutes.
  6. Eat as is or if you would like to add a topping: ash some avo and mix with a bit of pepper and finely chopped chives.


These muffins are carb and gluten free and great as a snack or a breakfast option on-the-go. Get your healthy baking on!


Munchwize Dietitians are based in Claremont Cape Town. Contact us here


(Recipe adapted from Jamie Oliver)