Monday, July 6, 2015

Healthy family recipe: Spinach and Feta Mini Muffin Surprise

Shake up your usual appetizers with something lighter than the traditional fried and frozen options.

Healthy family recipe: Spinach and Feta Mini Muffin Surprise


Liz Coover, RD, LDN is a clinical dietitian in the Healthy Weight Program for The Children's Hospital of Philadelphia

Shake up your usual appetizers with something lighter than the traditional fried and frozen options. These mini muffins are fun and so easy to make that even your kids can help out with this recipe in the kitchen.

The added spinach serves as a flavorful way to get your kids to try a new vegetable too. And this is a super vegetable to introduce to the family as it is a good source of vitamin A, iron, and fiber – nutrients that most kids don’t get enough of every day.

Spinach and Feta Mini Muffin Surprise


  • 1/3 cup whole wheat flour
  • 1/3 cup all-purpose flour
  • 2 teaspoons of baking powder
  • 1 teaspoon sugar
  • ¼ teaspoon of garlic powder
  • ¼ teaspoon of salt
  • 1/3 cup of fat free milk
  • 1/3 cup reduced fat feta cheese, crumbled
  • 1 large egg, beaten
  • 1 cup chopped frozen spinach (thawed and squeezed of extra water)


  1. Preheat oven to 400 F. Prepare and coat a mini-muffin pan with cooking spray.
  2. In a large bowl, mix together the dry ingredients: the whole wheat flour, all purpose flour, baking powder, sugar, garlic powder and salt.
  3. In a separate smaller bowl, stir together the wet ingredients: milk, cheese, egg, and spinach. Add the wet mixture to the dry ingredients and stir until just combined.
  4. Fill the mini muffin pans evenly - should be filled about halfway in each cup.
  5. Bake 13 to 15 minutes and until lightly brown on top. Cool for 5 minutes, remove and serve.

Serving size: 2 muffins. Makes 12 servings (or 24 mini muffins)

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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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