Seeded Pumpkin and Feta Muffins

Why Choose Seeded Pumpkin and Feta Muffins?

The combination of pumpkin and feta in these muffins is not only delicious but also packed with nutritional benefits. Pumpkin is rich in vitamins such as A, C, and E, as well as essential minerals like potassium and magnesium. Feta cheese adds a creamy texture and a tangy flavor, while also providing a good source of protein and calcium. Incorporating seeds like sunflower seeds offers extra crunch and healthy fats, making these muffins a wholesome choice for breakfast or as a snack. With every bite, you re indulging in a treat that nourishes your body as well as satisfies your taste buds.

Customization Options

One of the great aspects of baking is the ability to customize recipes to suit your taste or dietary restrictions. If you re looking to make these muffins gluten-free, simply substitute the all-purpose flour with a gluten-free blend that works well for baking. Additionally, you can swap out the feta cheese for a dairy-free alternative or omit it altogether for a vegan version. For those who enjoy a bit of heat, consider adding chopped jalapeños or red pepper flakes into the mix. You can also enhance the flavor profile by incorporating spices like nutmeg or cinnamon – perfect for a fall-inspired muffin.

Serving Suggestions

These seeded pumpkin and feta muffins are perfect on their own, but you can elevate your serving experience by pairing them with various accompaniments. Serve warm with a dollop of Greek yogurt or a drizzle of honey for a touch of sweetness. These muffins also make a delightful addition to a brunch spread, where they can be complemented by fresh fruits, a variety of cheeses, and a selection of spreads. For a heartier meal, consider serving them alongside a light salad dressed with a tangy vinaigrette or a warm soup, creating a balanced and satisfying dining experience.

Storage and Reheating Tips

To ensure your seeded pumpkin and feta muffins stay fresh, store them in an airtight container at room temperature for up to three days. If you want to keep them longer, consider freezing them. Simply wrap each muffin individually in plastic wrap and place them in a freezer-safe bag. When you re ready to enjoy, thaw them at room temperature or reheat in the microwave for about 20-30 seconds. This way, you can savor the deliciousness of these muffins anytime, whether it s for a quick breakfast or a cozy snack.

Health Benefits of Pumpkin

Pumpkin is more than just a seasonal favorite; it is a powerhouse of nutrition. This vibrant squash is low in calories and high in dietary fiber, making it an excellent option for those looking to manage their weight. The high content of beta-carotene, which the body converts into vitamin A, supports eye health and boosts the immune system. Additionally, pumpkin is rich in antioxidants that help combat oxidative stress, promoting overall health. By incorporating pumpkin into your diet, especially through recipes like these muffins, you re making a delicious choice that contributes to your well-being.

Enjoy these scrumptious seeded pumpkin and feta muffins, perfect for breakfast or brunch. Packed with flavors and nutrients, they’re a delightful way to start your day!

Ingredients

• 1 tablespoon unsalted butter
• 2 tablespoons extra-virgin olive oil
• 2 cups (9 oz / 255g) cubed pumpkin or butternut squash
• Salt and pepper to taste
• 1 large handful of baby spinach, chopped
• 2 tablespoons chopped parsley or cilantro
• 1/4 cup (4 tablespoons) sunflower seeds
• 3/4 cup (30g) freshly grated Parmesan cheese
• 100g (3.5 oz / 1/2 cup) cubed feta cheese
• 1 tablespoon whole-grain mustard
• 2 large eggs, lightly beaten
• 3/4 cup (180 ml) milk
• 2 cups flour (see notes)
• 4 teaspoons aluminum-free baking powder
• 1 teaspoon fine-grain sea salt

Instructions

1. Preheat the oven to 405°F (200°C) and grease a 12-hole muffin pan with butter or line with paper liners.
2. In a bowl, toss the cubed squash with olive oil, salt, and pepper, then spread it on a baking sheet. Roast for 15-25 minutes until cooked through. Allow cooling.
3. In a large mixing bowl, combine two-thirds of the roasted squash, spinach, parsley, sunflower seeds, Parmesan, and two-thirds of the feta. Gently fold together.
4. In a separate bowl, whisk together the eggs and milk, then add to the squash mixture.
5. Sift the flour and baking powder into the squash mix, add salt and freshly ground black pepper, and fold gently until just combined. Avoid overmixing.
6. Spoon the batter into the prepared muffin pan, filling each hole three-quarters full. Top each muffin with remaining squash and feta.
7. Bake for 15-20 minutes, or until golden on top and set. Let cool for a few minutes before transferring to a cooling rack.

Nutritional Information

• Calories: 196
• Fat: 9g
• Saturated Fat: 3g
• Cholesterol: 44mg
• Sodium: 519mg
• Potassium: 149mg
• Carbohydrates: 19g
• Fiber: 0g
• Sugar: 1g
• Protein: 7g
• Vitamin A: 1835 IU
• Vitamin C: 1.7mg
• Calcium: 239mg
• Iron: 1.7mg