Sweet Potato, Kale and Feta Muffins

Popular
Health score
6%
Sweet Potato, Kale and Feta Muffins
75 min.
12
215kcal

Suggestions


Start your day on a delicious note with these Sweet Potato, Kale, and Feta Muffins! Perfectly suited for brunch or a hearty breakfast, these muffins are not only popular but also packed with flavor and nutrition. The combination of sweet potatoes and kale provides a delightful earthy sweetness and vibrant color, while the crumbled feta and Gruyère cheese add a creamy, savory richness that will tantalize your taste buds.

With a preparation time of just 75 minutes, you can whip up a batch of 12 muffins that are ideal for sharing with family and friends or for meal prepping for the week ahead. Each muffin is a wholesome treat, boasting 215 calories and a balanced mix of protein, fats, and carbohydrates, making them a satisfying option to fuel your morning.

Whether you enjoy them fresh out of the oven or as a quick snack on the go, these muffins are sure to become a favorite in your household. The delightful aroma of baked sweet potatoes and the vibrant greens of kale will fill your kitchen, inviting everyone to gather around. So, roll up your sleeves and get ready to indulge in a deliciously nutritious muffin that’s as good for your taste buds as it is for your body!

Ingredients

  • 1.5 cups baby spinach coarsely chopped
  • teaspoons double-acting baking powder 
  • 0.1 teaspoon pepper black freshly ground
  • tablespoons brown sugar packed
  • 0.3 cup butter melted
  •  eggs 
  • 0.8 cup feta cheese crumbled
  • 1.5 cups flour all-purpose
  • oz gruyere cheese shredded
  • 0.5 cup milk 
  • tablespoon olive oil 
  • 0.1 teaspoon sea salt fine
  • medium sweet potatoes and into peeled cut into 1/2-inch cubes (2 1/2 cups)

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • toothpicks
  • muffin liners

Directions

  1. Heat oven to 400F. Toss sweet potatoes with oil.
  2. Place in single layer on 15x10x1-inch pan.
  3. Bake 20 to 25 minutes or until tender, stirring after 10 minutes. Cool completely, about 20 minutes.
  4. Spray 12 regular-size muffin cups with cooking spray. In large bowl, beat eggs, melted butter and milk with whisk until well blended.
  5. Add flour, brown sugar, baking powder, sea salt and pepper; stir with spoon just until dry ingredients are moistened. Stir in sweet potatoes, kale and cheeses. Divide batter evenly among muffin cups, filling each about three-fourths full.
  6. Bake 18 to 22 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes.

Nutrition Facts

Calories215kcal
Protein11.81%
Fat46.05%
Carbs42.14%

Properties

Glycemic Index
33.67
Glycemic Load
12.84
Inflammation Score
-10
Nutrition Score
12.468260879102%

Flavonoids

Luteolin
0.04mg
Kaempferol
0.24mg
Myricetin
0.02mg
Quercetin
0.15mg

Nutrients percent of daily need

Calories:214.6kcal
10.73%
Fat:11.03g
16.97%
Saturated Fat:5.99g
37.46%
Carbohydrates:22.71g
7.57%
Net Carbohydrates:21.07g
7.66%
Sugar:4.11g
4.57%
Cholesterol:55.6mg
18.53%
Sodium:314.9mg
13.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.37g
12.74%
Vitamin A:5993.52IU
119.87%
Vitamin K:20.36µg
19.39%
Calcium:170.37mg
17.04%
Vitamin B2:0.25mg
14.66%
Selenium:10.19µg
14.55%
Phosphorus:137.62mg
13.76%
Manganese:0.25mg
12.37%
Vitamin B1:0.18mg
12.08%
Folate:47.14µg
11.79%
Vitamin B6:0.16mg
7.81%
Iron:1.35mg
7.51%
Fiber:1.64g
6.56%
Vitamin B5:0.65mg
6.5%
Vitamin B3:1.28mg
6.39%
Vitamin B12:0.36µg
6.08%
Potassium:204.19mg
5.83%
Zinc:0.84mg
5.6%
Magnesium:21.92mg
5.48%
Copper:0.1mg
4.77%
Vitamin E:0.61mg
4.07%
Vitamin C:1.96mg
2.37%
Vitamin D:0.32µg
2.16%