Savory Pumpkin and Feta Muffins



  • 1 tablespoon unsalted butter
  • 2 cups cubed pumpkin, 1/2-inch cubes
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 large handful of baby spinach, chopped
  • 2 tablespoons chopped parsley or cilantro
  • 3 tablespoons sunflower seed kernels
  • 3/4 cup freshly grated Parmesan
  • 1/2 cup cubed feta
  • 2 teaspoons whole-grain mustard
  • 2 large eggs, lightly beaten
  • 3/4 cup 1% milk
  • 2 cups all-purpose flour
  • 4 teaspoons baking powder
  • 1 teaspoon fine-grain sea salt


Preheat oven to 450 degrees with rack in the top third. Use the butter to grease a 12-hole muffin pan and set aside.

Sprinkle the olive oil and some salt and pepper over the pumpkin. Toss well and turn onto a baking sheet or roasting pan. Arrange in a single layer and bake for 15 - 25 minutes or until cooked through entirely. Set aside to cool.

Transfer two-thirds of the pumpkin to a large mixing bowl along with the spinach, parsley, sunflower seeds, Parmesan, two-thirds of the feta, and all of the mustard. Gently fold together. In a separate bowl beat the eggs and milk together and add to the pumpkin mix. Sift the flour and baking powder onto the pumpkin mix, top with the salt and a generous dose of freshly ground black pepper, and fold together just until the batter comes together. Be careful not to over mix.

Spoon the mixture into the prepared pan, filling each hole 3/4 full, and top each muffin with a bit of the remaining pumpkin and feta. Bake for 15-20 minutes or until the tops and sides of the muffins are golden, and the muffins have set up completely. Let cool for a couple minutes then turn out onto a cooling rack.

This recipe can also be made using butternut squash in place of the pumpkin.


12 muffins


Adapted from 101 Cookbooks 

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  • Nutrition Tip

    November is the perfect month to sample a pumpkin recipe. Pumpkin is very high in vitamins A and C, potassium, dietary fiber, folate and other phytonutrients.

    If you buy a whole pumpkin to make this recipe, don’t waste the seeds. Roasted pumpkin seeds make a delicious and nutritious snack. They are a good source of omega-3 fats, fiber and protein. Rinse the pumpkin seeds once you remove them from the pumpkin. Toss them in enough extra virgin olive oil to coat the outsides. Spread on a baking sheet in a single layer, sprinkle with salt, and roast at 325 degrees for 25-30 minutes or until golden brown.

    Savory Pumpkin and Feta Muffins nutrition facts 
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