Savory Whole Wheat Muffins

Healthy whole wheat muffins that make for a great lunch on the go

Healthy whole wheat muffins that make for a great lunch on the go

Such a great moment: sitting there with your bags all packed, ready to head to a different country; even if it is only for a short few days.

Next to food, travelling is one of my great joys – it is so exiting to explore, discover and experience (maybe because most traveling involves foodie adventures).

Because I want to enjoy each journey as much as possible, I do not like starting my trips with horrible road side lunches or awful airplane sandwiches. One of my favourite foods to take on the road are these flavour packed muffins. They are healthy, can be prepared a day in advance and they just make the perfect tasty hand-held snack.

Unfortunately I have no idea where I found this recipe. Such a shame as I would like to tell whoever came up with it that I like it so much that this muffin is now part of my go-to  snacks.

6 muffins

115g (1 1/4 cup) whole wheat flour
15g (1/8 cup) sugar
1 tsp baking powder
1/8 tsp cayenne pepper*
1/4 tsp salt
85ml (3/8 cup) milk (or unsweetened non-dairy drink)
55ml (1/4 cup) vegetable oil (I used a mild olive oil)
1 large egg
a handful of spinach leaves
1/2 a roast red capsicum/ bell pepper**
50g (3/8 cup) feta cheese


  1. Preheat oven to 190C (375F).
  2. In a bowl mix together flour, sugar, baking powder, cayenne and salt.
  3. In a separate bowl whisk together egg, milk and oil.
  4. Add dry ingredients to the wet and fold together gently.
  5. Remove stems from the spinach and thinly slice.
  6. Chop capsicum roughly.
  7. Gently fold the spinach, capsicum and crumbled feta cheese under the dough.
  8. Line a muffin tin with 6 muffin liners.
  9. Divide dough amongst the cups.
  10. Bake for 20 minutes until golden and a skewer comes out dry.
  11. Allow to cool.
  12. The muffins can be refrigerated overnight.

Tips & Variations

* the spiciness of the cayenne add a wonderful punch to these muffins. Do not omit. At a push the cayenne could be replaced with chili powder

** you can use roast peppers from a jar. I tend to roast larger amounts myself and keep them in the freezer.

How to roast a capsicum:

  1. Cut the capsicum in half, flatten them, place skin side-up on aluminum foil.
  2. Place directly under a hot grill (broiler) until the skin is black.
  3. Remove from the oven and wrap the foil tightly around the capsicum. Leave until cool enough to handle.
  4. Peel off the skins.
  5. You can freeze the peppers you are not using: lay them individually on a chopping board and place in the freezer until hard.
  6. Wrap the individual slices in clingfilm and then place into a (zip-lock) freezer bag.
  7. Store in the freezer. They take very little time to defrost
  1. MMMM! I always love savouru muffins & especially wholewheat ! 🙂 Yum!

    • afracooking said:

      Aw thank you! They really were gone in no time.

    • afracooking said:

      Thank you! I’ve made them so many times already and am always suprised that how well the combination of flavours and textures works.

  2. These muffins look really tasty! I have to confess as well that I love savoury muffins and looking at the list of ingredients I just know that I would love these. Thanks for sharing!

    • afracooking said:

      Thank you so much! If you do make them, let me know how they turned out!

  3. ciao! i made this recipe yesterday and everyone so enjoyed them. i omitted the sugar, for some reason i overlooked, but to no detriment. served it with an arugula, spinach salad with walnuts and cranberries. thanks for this delicious treat.

    • afracooking said:

      Apologies for the late reply, I was away for a while. By coincidence I actually made these muffins to take along for the trip. It makes me so happy to hear that you enjoyed them!! Thank you for letting me know! You’ve made me curious: next time I will make half a batch with sugar and half without to compare.

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