Kale, pumpkin and protein muffins

Gluten free, dairy free kale, pumpkin and protein muffins

Kale, pumpkin and protein muffins

Anytime of the day these flavoursome gluten free muffins are hugely versatile and can be taken with you when you are on the go. Super easy to prepare, delicious and the added bonus is you feel nourished and complete after having them as well.

SERVES: 4-6 PREP TIME: 25 mins COOK TIME: 20-25 mins


  • 1 tablespoon extra virgin olive oil (not necessary if using chorizo)
  • 100g of your chosen protein, diced – chorizo, roasted lamb, cooked chicken or 150g-200g cooked salmon
  • 100g freshly steamed or raw kale, chopped
  • 6 large free-range eggs
  • 480g pumpkin/squash, roasted, boiled or steamed – mashed and cooled. If roasted double the quantity
  • ½ cup finely chopped fresh herbs of your choice - basil, dill, chives, coriander, parsley – choose to compliment your protein
  • Ground pepper to taste


  1. Preheat the oven to 180°C.
  2. Heat the olive oil in a pan and then add the diced chorizo, lamb, chicken or salmon. If using chorizo, no oil is necessary. Sauté for 1 to 2 minutes to release the juices and crisp up.
  3. Add the steamed kale and sauté for another minute. If using raw kale, cover with a lid and cook for 5 to 7 minutes over a medium-low heat. Remove from the heat and set aside.
  4. Crack the eggs into a bowl and mix with the cooled mashed pumpkin.
  5. Then add the fresh herbs, mixing well.
  6. Add the sauté mix, season with pepper and combine well.
  7. Use a ladle to distribute the mixture evenly in previously greased muffin cups – the silicone ones work really well.
  8. Bake for 20 to 25 minutes, and then set aside to cool slightly before serving.
  9. Serve with homemade harissa, sliced avocado, salad or greens.
  10. Store in the fridge in an airtight container for up to 5 days. Will freeze well.

Inspirations and top tips

  • This recipe can be prepared in advance and is ideal for picnics, packed lunches, as a brunch or main meal
  • For a frittata to share, instead of muffins, the ingredients can be baked in a greased oven-proof dish for 35 minutes
  • A great recipe for freezing

Dietary Requirements

Gluten Free  |  Dairy Free  |  Sugar Free  |  Yeast Free  |  Soy Free  |  Nut Free  

Filed under

Gluten freeDairy free

  • By Unimed Living

  • Photography: Natalie Hawthorne

    Passionate cook and photographer