Spinach and Kale Mini Muffins

Spinach and Kale Mini Muffins

Brown flour, spinach and kale are key ingredients in this magnificent mini muffin.  Together they provide protein and fibre, which helps us to feel fuller for longer.  Perfect for those wanting to eat a healthier muffin while losing weight or controlling their blood sugar.

Serves:  12 mini muffins

Dietary: nut-free,

Preparation time: 20 minutes

Cooking time: 20 minutes



1½ cup of kale, coarsely chopped

½ cup spinach, coarsely chopped

1 Tbsp spring onion, finely chopped

4 Tbsp fat reduced margarine (may contain milk)

2 medium eggs

2 cups brown self-rising flour (wheat, gluten)

¼ tsp garlic granules

¼ tsp chilli powder

250 ml semi-skimmed milk.



  1. Pre-heat oven to 180 oC/160 oC Fan/Gas Mark 4.
  2. In a medium mixing bowl, mix the eggs and melted margarine till they are blended well together.
  3. In another bowl, mix the dry ingredients: flour, garlic granules and chilli powder.
  4. Add the egg mixture to the flour and then the semi-skimmed milk. Combine well until smooth.
  5. Add the kale and spinach, mix well.
  6. Finally, add the garlic granules and chilli powder – mix well.
  7. Spoon the mixtures in muffin cases – fill the case halfway.
  8. Cook in the oven for 15 – 20 minutes or till brown in colour.
  9. Allow to cool before consuming.


This recipe has been donated by Jatin Kumar



Per serving: 12 muffins

Total calories: 131 kcal
Fat: 4.9 g
Saturated Fat: 1.6 g
Carbohydrate: 17 g
Total sugar: 0.6 g
Fibre: 1.4 g
Protein: 4.3 g
Salt: 0.28 g




  • Brown flour was used instead of white flour to increase the fibre content, which will slow down the digestion and absorption of carbohydrates, thus helping to control blood sugar.
  • These muffins are also a good source of protein which aids the sensation of fullness.
  • Both fibre and protein play an important role in satiety which aids weight loss.
  • These mini muffins are also high in vitamin K, which contributes to the normal clotting of blood and the maintenance of bones, and high in vitamin D which contributes to the normal function of the immune system.



  • Serve with a low-fat cream cheese spread.
  • For a different flavour, you use chives instead of spring onions.
  • The recipe can be made with white self-rising flour but will be lower in fibre.
  • Vegan option – vegan butter and chickpea egg replacement