Savoury Muffins

Yes savoury muffins can be healthy! With a few simple modifications to an original recipe you can end up with something tasty and nutritious. Traditional muffins are loaded with butter, milk, white flour and cheese. Now these muffins may be tasty and an easy option when you are sitting at your desk with the 4pm munchies. However, they will leave you feeling sluggish and tired an hour later as soon as your blood sugar levels plummet.

These muffins use a mixture of tapioca flour, ground flaxseed and ground pumpkin seed (which could easily be substituted for almond flour/meal/ground). The other bonus is that they are loaded with vegetables! I used courgettes, capsicum and red onion, and again you could easily add any vegetables of your choice.

Savoury Muffins 


  • 1 large courgette/zucchini, grated
  • 1 red capsicum, finely chopped
  • 1 small red onion, finely chopped
  • 1 garlic clove, crushed
  • 3 eggs, whisked
  • 2 heaped tablespoons of ground flaxseed
  • ¼ cup tapioca flour
  • ½ a cup of pumpkin seeds, ground into a flour (or almond flour)
  • Salt and pepper
  • 1 teaspoon of baking powder


  1. Pre-heat the oven to 180 degrees.
  2. Place grated courgette in a bowl and sprinkle with salt. Leave for 10 minutes then squeeze out as much water as possible.
  3. Mix the capsicum, red onion and garlic into the courgette. Add the eggs and mix until well combined.
  4. To the bowl add the ground flaxseed, tapioca flour, pumpkin seed flour (or almond flour), salt, pepper and baking powder. Fold the dry ingredients through until combined.
  5. Line a muffin tin with baking paper or muffin cases. ¾ fill the muffin cases, top with seeds and place the tray in the oven.
  6. Bake for 20-25 minutes until cooked through.