Sweet Potato, Kale and Feta Muffins

Sweet Potato, Kale and Feta Muffins

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A hearty way to start your day: Fresh muffins stuffed with roasted sweet potatoes, baby kale and feta cheese. Make them ahead, heat them up, and save yourself precious minutes in the morning.MORE+LESS-


medium sweet potatoes, peeled and cut into 1/2-inch cubes (2 1/2 cups)

1 1/2

cups Gold Medal™ all-purpose flour


tablespoons packed brown sugar


teaspoons baking powder


teaspoon fine sea salt


teaspoon freshly ground black pepper

1 1/2

cups baby kale or baby spinach, coarsely chopped


cup crumbled feta cheese


cup shredded Gruyère cheese (2 oz)

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  • 1

    Heat oven to 400°F. Toss sweet potatoes with oil. Place in single layer on 15x10x1-inch pan. Bake 20 to 25 minutes or until tender, stirring after 10 minutes. Cool completely, about 20 minutes.

  • 2

    Spray 12 regular-size muffin cups with cooking spray. In large bowl, beat eggs, melted butter and milk with whisk until well blended. 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.

  • 3

    Bake 18 to 22 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes.

No nutrition information available for this recipe

More About This Recipe

  • Need something hearty to satisfy that morning craving?Try this savory new take on a morning favorite— warm muffins stuffed with roasted sweet potatoes, baby kale and feta cheese.Let’s get down to breakfast business with these Sweet Potato, Kale and Feta Muffins.The best part about these nummy lil’ guys is they can be made ahead. Simply cool, wrap and freeze the muffins. Then, heat them up for a quick and easy breakfast.

Kale, Sweet Potato & Feta Frittata Recipe : What Mom Eats After Morning Chores

I had this Kale, Sweet Potato and Feta Frittata for breakfast, after this morning’s chores. Lil’ Foodie is doing ESY (extended school year) on Tuesdays & Thursdays this summer, to help keep her in the grove and give her some time with other kids in an environment that accommodates her special needs. Neither of us were particularly well prepared this morning. I was just pulling bean crackers out of the oven for her lunch about 20 minutes before the bus was due to arrive & as you can see below she wasn’t “feeling it” this morning. Snoozing in bed was #1 on her mind.
We went outside to wait for the bus and it was refreshingly cool. She was still a bit groggy, but the fresh air seemed to lift her spirits a bit. The bus came and my little sweetheart was off to school.

In the hustle of the morning routine, I counted myself lucky that I’d managed to get some coffee brewed, but was getting a bit hungry. I wanted something substantial, that wouldn’t blow my diet. I’m working on dropping about 10 pounds before fall, when the dangerous-to-the-waistline baking and holiday season kicks in.

An omelet or frittata featuring veggies was just the thing. For cheese, I only had crumbled feta on hand, so a frittata it would be.

I sauteed some sweet potato, kale and onion. The carmelization (especially of the kale) added a pleasant mild smokey flavor to the frittata.


Add flours and the salt in a food processor pulse to combine. Add the oil and butter and pulse until it breaks down to the size of small peas.

Sprinkle 4 tablespoons of the ice water over the mixture and pulse again until the pastry just holds together (if it’s too dry to hold together, pulse in tiny amounts of the water until it holds).

Shape it into a thick disk. Wrap the dough in the plastic wrap and refrigerate for at least half an hour.

Meanwhile, position a rack in the center of the oven and preheat the oven to 375°F.

Unwrap and roll the dough on a lightly floured working surface into a 14-inch circle. (If the pastry cracks, just press it back together.)

Wrap the pastry around the rolling pin and unroll it over an 11-inch fluted tart pan with a removable bottom.

Without stretching the dough, very gently work it into the pan, pressing the pastry against the sides.

Roll the pin over the pan to trim the excess dough.

Use the scraps as needed to make the edge even and about ¼ inch thick (at the narrowest points).

Press gently all around the edge so the dough comes up slightly above the rim of the pan.

Prick the bottom of the crust all over with a fork, line with parchment, and fill with dried beans or pie weights.

Put the tart pan on a baking sheet and bake until the edge looks dry, about 10 minutes.

Carefully remove the beans and parchment and bake until the bottom is just set and looks dry, 5 to 7 minutes more.

Cool on the baking sheet on a wire rack.

Zucchini, Kale + Feta Muffins

What's great about it


1 leeks, washed finely sliced

2 tablespoon extra virgin olive or avocado oil

3 zucchini, grated and squeezed

80 g quality feta cheese (see notes)


1. Preheat oven to 160 C / 320 F.

2. Sauté leek in a large heavy based pot until softened.

3. Add kale and cook through for 5 minutes until soft and wilted.

4. Add zucchini and parsely and season with salt and lemon zest.

5. Spoon the mixture into individual large muffin tins or a large a 20 cm pie dish.

Vegan Sweet Potato, Kale and Chickpea Soup

  • Author: Cookie and Kate
  • Prep Time: 10 mins
  • Cook Time: 35 mins
  • Total Time: 45 minutes
  • Yield: 6 servings 1 x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

This hearty and delicious soup is perfect for warming up. It’s an easy, nutritious, one-pot meal that makes great leftovers, too! Recipe yields 6 bowls of soup.


  • 2 tablespoons extra-virgin olive oil
  • 1 large yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1 pound sweet potatoes (2 small to medium or 1 large), peeled and diced (about 3 cups )
  • ¼ teaspoon salt, more to taste
  • 2 tablespoons Thai red curry paste*
  • 1 cup uncooked farro, rinsed** (or 3 cups cooked whole grains, like wheat berries, spelt berries or kamut)
  • 4 cups ( 32 ounces ) vegetable broth
  • 2 cups water
  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
  • ½ bunch of kale ( 4 ounces ), chopped (about 3 cups )
  • ¼ teaspoon cayenne pepper, to taste (optional, if you like it extra spicy like me)


  1. In a large soup pot, heat the oil over medium heat until shimmering. Stir in the onion, bell pepper, sweet potato and salt. Sauté for five minutes, stirring occasionally, until the onion starts to soften.
  2. Add the curry paste and stir until the vegetables are coated and the curry is fragrant, about 1 minute.
  3. Add the farro, if that’s your grain of choice. Add the vegetable broth and water, and stir to combine.
  4. Bring the mixture to a boil, then reduce the heat to a simmer and cook for 25 minutes.
  5. Test the farro for doneness—if it’s tender and cooked through, add the chickpeas and kale. Stir to combine, and cook for 5 more minutes, or until the kale is cooked to your liking. If you chose to use pre-cooked whole grains, add them now. (If the farro is not done cooking yet, continue simmering until it’s tender, then proceed with the kale. This could take another 20 minutes, depending on the farro.)
  6. Taste, and season with more salt as needed. I usually add about ½ teaspoon—if the soup tastes flat, add more salt. To kick up the flavor a notch and balance the sweetness of the sweet potatoes, stir in the optional cayenne pepper.
  7. Ladle the soup into bowls and serve. I like this soup even more the next day. Leftovers keep well, covered and refrigerated, for about 4 days. The soup freezes well, too.


Recipe based on Heidi Swanson’s farro soup in Super Natural Every Day.
Serving suggestions: This soup is vegan, but mighty tasty with a side of whole wheat toast slathered with goat cheese.

*Thai red curry paste: Look for it in the Asian/international section of the grocery store. I like Thai Kitchen brand, which is vegan (some brands contain shrimp). You can substitute 1 tablespoon curry powder for the curry paste, for a totally different flavor.
**Whole grain notes: I prefer using farro as the whole grain because it requires less cooking time than wheat berries, spelt berries or kamut, so it can be cooked along with the soup. The soup is great with those other whole grains, but you’ll want to start cooking those in a separate pot well before the farro just add the whole grains along with the chickpeas so no ingredients are overcooked or lose their texture.

Mediterranean Sweet Potato Frittata

Frittatas will always be my favorite breakfast during the week (because nothing beats an amazing weekend brunch!) and I make at least one every week to have on hand for easy meals. Breakfast is a meal I don’t like spending a lot of time on, because I come home from the gym hungry, and I just want to eat quickly and get my day started. Frittatas to the rescue!

Growing up, my mom always made frittatas with leftover pasta mixed in. They were SO freaking good. In an effort to make them a little healthier in recent years, I started adding roasted sweet potatoes and I cannot tell you how delicious it is!

They get extra sweet and caramelly when baked inside of the frittata and they’re like a little sweet surprise in every bite!

I can never get enough Mediterranean/Greek flavors. I added sun-dried tomatoes (OBSESSED), feta, garlicky sautéed zucchini and kale, oregano, and roasted red peppers. Such a delicious combination.

You can totally substitute/add whatever vegetables you have on hand in your fridge though! The beauty of frittatas is just to use whatever you’ve got. Some of my best frittatas have come from fridge leftovers!

I also like to use a mixture of eggs and egg whites, just to make it a little lighter. I love to add avocado on top too! Basically, this is the most customizable recipe ever.

And extra feta on top is never a bad idea!

Sweet Potato Pie with Kale and Feta

My kale, feta and sweet potato pie is a fun experiment in gluten free cooking. It might not be perfect but the flavours are spot on!

I'll get straight to the point. I have been dealing with some family stuff in the last few weeks and it's pretty much taken up most of my time.

On top of that , I felt a little "burnt out" and needed to refocus on my creativity.

I haven't been cooking as much as I like to either. But that's not so bad. I've been eating out and definitely had some great meals as inspiration.

So let’s get to it, shall we?

I think a kale, feta and sweet potato pie is a good way to get back into blogging.

As usual I've been experimenting with gluten free doughs. Just to re emphasise, I'm not a coeliac or gluten intolerant. I just like cooking with different ingredients and really enjoy the challenge of playing with new things!

I decided to step away from the spelt flour when making these pies and use a combination of buckwheat and quinoa flour.

The smell was was kind of interesting and I think that had to so with the quinoa flour. The dough was OK but not the best. It was also very fragile and quite sticky and I think that had to do with the amount of butter I used.

If you prefer you can make this kale, feta and sweet potato pie using my olive oil dough with spelt flour that I used to make the leek and cheese pie. Or you can use the original dough from my wild greens pie.

The filling was inspired by autumn although if you live in Sydney at the moment you'll probably be sun baking on Bondi Beach. It's that ridiculously warm!

Kale, sweet potato and feta are a perfect marriage and very filling.

What do sweet potatoes (literally) bring to the table?

Sweet potatoes are easily my favorite root vegetable. They can replace regular potatoes in pretty much every application and contribute a ton more flavor, color AND nutrients.

Sweet potatoes are a nutritional powerhouse. They are a huge source of vitamin A in the form beta-carotene, as well as antioxidants, fiber, potassium and more.

If you're curious, sweet potatoes are sweet because they contain an enzyme that breaks the starch down into sugar as they're cooked. The longer they're cooked, the sweeter they get! Check out this post from the Kitchn for more info.

Make Ahead Options

  • Option #1: Make the sweet potato filling in advance and store in an airtight container in the fridge. When ready to enjoy, reheat the filling slightly, then assemble the quesadillas and cook off in a skillet.
  • Option #2: Make the filling then let it cool to room temp. Assemble the quesadillas as directed, then wrap each individually in plastic wrap and transfer to the fridge (they’ll keep like this for about 1 to 2 days). Cook them off in the skillet when ready to eat.

Additional Sweet Potato Recipes You Might Enjoy:

Did you make this recipe? Rate and review it down below! I’d love to hear from you.

Cooking with sweet potatoes:

Sweet potatoes are very nutritious, all year vegetables. They are a great source of protein, also rich in vitamins, minerals and dietary fiber. I enjoy making sweet potato fries as a healthy side for sandwiches or burgers, and I also have a great recipe for a flavorful sweet potato soup.

The combination of oven roasted sweet potatoes, salty feta and crunchy toasted pumpkin seeds created a light, perfect for summer elegant dish. It can be served as a meal or a side dish. Again it might look awkward to you, but feta cheese goes perfect with these sweet caramelized rich in flavor potatoes. You only need to season this salad with some salt, black pepper and fresh chopped parsley.

6. Greek Yogurt, Chia Seeds, Bananas, Blueberries, & Toasted Pecans

Ohhh, a little greek yogurt and bananas oh me oh my– this is my favorite stuffed sweet potato combo. This one is topped with chia seeds berries and toasted pecans. Just place pecans on a dry skillet and toast over low heat for a few minutes until pecans become slightly fragrant. Drizzle with a little honey too if you’d like some sweetness.

And TBH, there’s nothing like a warm stuffed sweet potatoes in the fall and winter months. I can assure you these high protein breakfast sweet potatoes will be on breakfast rotation in our home for the next few months!

Oh and if you want to learn more on my take on how much protein you need head on over to my post on Leucine: Shedding Light on Protein Intake.

Watch the video: Muffins Feta Tomates (May 2022).


  1. Jordan

    Charming question

  2. Duk

    I'll take a look at work on Friday.

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