Super Kale Muffins

Bean and I have been spending a lot of time in the kitchen lately. He simply loves ‘posting’ the various ingredients into the mixing bowl, mixing it all together and, of course, tasting all the little titbits along the way. Not only is this a great sensory play activity for him, it creates a special bonding time for both of us and I get to make healthy meals and snacks for my Little.

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In an effort to impart a healthy lifestyle onto Bean, I have been including as many superfoods as possible into his diet, and today’s recipe includes Kale & Chia seeds. Here are the benefits:

Kale is one of the most nutrient-dense foods in existence, containing iron, vitamins K, A & C, magnesium, potassium & calcium, to name a few. This superfood is also high in fibre and has a variety of antioxidants.

Chia seeds are high in fibre, omega 3 fatty acids (hooray for brain development), protein, antioxidants and other micronutrients.

Kale, Feta & Chia Savoury Muffin Recipe

I based this recipe on my ‘3 Ingredient Bread’ recipe (get it here).


  • 2 cups self-raising flour
  • 1 cup buttermilk
  • 1 egg (lightly beaten)
  • ¼ cup sugar or xylitol
  • ½ tsp salt
  • 2  cups of packed kale leaves (trim the outer leaves off the hard centre stem)
  • ½ cup feta cheese
  • 2 tbs chia seeds


  1. Preheat the oven to 180°C.
  2. Grease a regular muffin tin (I like using coconut oil for this).
  3. Blend the kale leaves in a food processor until very finely chopped.
  4. Sift the flour, salt and chia seeds into a mixing bowl.
  5. In a separate bowl, beat the sugar/xylitol and egg until mixed and add the buttermilk. Mix again.
  6. Add the kale to the wet mixture.
  7. Add the wet mixture to the dry ingredients and mix well.
  8. Spoon equal amounts of the dough into the muffin tin.
  9. Place the tin into the oven and bake for approximately 20 minutes.
  10. To test whether the muffins are baked, poke a skewer, knife or toothpick into the centre of a muffin – if it comes out clean (i.e. no sticky dough) then it’s in ready.
  11. Allow to cool and store in an airtight container.

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These savoury muffins freeze very well. Once defrosted, simply place them into the oven for a few minutes to crisp up before eating.

They are delicious with some butter or cheese spread.



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