Spinach & Feta Lunchtime Muffins by Dr Sue Shepherd

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Makes 12 muffins

These are a delicious lunch on the go and a perfect addition for lunch boxes!


  • 1 cup (170 g) brown rice flour
  • ½ cup (80 g) potato flour
  • ½ cup (75 g) maize cornflour
  • 2 teaspoons gluten-free baking powder
  • 1 teaspoon bicarbonate of soda
  • 1 teaspoon xanthan gum
  • ¼ cup (30 g) rice bran sticks
  • 150 g frozen chopped spinach
  • 150 g low-fat feta cheese, crumbled
  • ½ cup (80 g) chopped semi-dried tomatoes
  • 2 tablespoons finely grated light parmesan
  • 11/3 cups (330 ml) skim milk
  • 1/3 cup (80 ml) olive oil
  • 2 eggs
  • 2 tablespoons finely grated light parmesan, extra


  1. Preheat oven to 180°C/160°C fan-forced. Place patty cake liners into a 12-hole muffin tin.
  2. Sift the flours, baking powder, bicarbonate of soda and xanthan gum into a large bowl.
  3. In a medium bowl, place the rice bran, spinach, feta, tomatoes, parmesan, milk, oil and eggs and mix with a metal spoon until well combined. Add spinach mixture to flour mixture and use a metal spoon to stir until just combined.
  4. Spoon the mixture evenly into prepared muffin holes. Sprinkle with extra parmesan cheese.
  5. Bake for 15 minutes or until a skewer inserted into the centre comes out clean. Turn out onto a wire rack to cool. Enjoy warm or at room temperature for lunch or a substantial snack.

Nutritional Analysis

Per muffin: energy 987 kJ (236 Cal), protein 8.7 g, fat 10.1 g, saturated fat 2.8 g, carbohydrate 25.6 g, sugars 4.2 g, fibre 2.5 g, sodium 328.4 mg, GI low
WGF Diabetes Recipe taken from Wheat and Gluten Free Diabetes by Dr Sue Shepherd. Click here to find out how to purchase this book Click here to read Sue's blog Click here to read Sue's article on Coeliac Disease, Diabetes and the Gluten-Free Diet     You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.