Courgette, Olive & Sun-Dried Tomato Muffins

courgette olive tomato muffin 02

Serves: 6-8 muffins, depending on the size of your muffin casings. 

Prep time: 20 mins

Cook time: 20-25 mins


  • ¼ cup coconut flour
  • ½ cup ground almond
  • ½ cup tapioca flour
  • 4 eggs
  • ½ cup butter, melted or coconut oil
  • ¼ teaspoons sea salt
  • 1 tablespoon dried thyme
  • ½ teaspoons bicarbonate of soda
  • 1 teaspoons baking powder
  • 1 medium courgette, grated
  • ½ cup Kalamata olives
  • ½ cup chopped semi-dried

courgette olive tomato muffin 01


  1. Preheat oven to 175 °C/350 °F and grease a muffin tray or 6 standard casings with a little coconut oil.
  2. Add the ground almonds, flours, salt, bicarb and baking powder to a mixing bowl and combine.
  3. Add the grated courgettes (no need to squeeze out the juice), sun-dried tomatoes, thyme and olives to the bowl and mix together.
  4. In another bowl, whisk the eggs and butter or coconut oil. Then stir into the dry ingredients with a wooden spoon until well incorporated.
  5. Divide the mixture between 6 muffin casings and place on the middle shelf in the oven. Bake for 22-25 minutes or when pierced with a toothpick, it comes out clean. Remove and set aside to cool for a few minutes before removing from the tray. Place on a wire rack to cool down. Serve with butter while they’re still warm.
  6. These muffins can be stored in an air-tight container in the fridge for 3-4 days.


What's nourishing about this recipe...

These muffins are designed to be gluten and grain free, and kind to the digestive system.

The coconut flour provides a source of protein and soluble fibre, which helps to maintain a healthy blood sugar level and lower cholesterol.

The almonds and eggs are good sources of protein, which is needed for growth and repair.

The delicate flavor and creamy white flesh of the courgette is a perfect addition to these baked muffins. Courgettes are an excellent source of manganese, a very good source of vitamin C and they also contain other antioxidant nutrients, including the carotenoids lutein and zeaxanthin. These antioxidants can help protect the eye.

The olives and sundried tomatoes make a zesty addition to these muffins and both provide dozens of health-protective nutrients. The unusual antioxidant and anti-inflammatory nutrients of olives benefit the cardiovascular system, respiratory system, nervous system, musculoskeletal system, immune system and digestive system. Also, recent research has shown olive extracts to function as anti-histamines at a cellular level.

The sun-dried tomatoes contain a carotenoid and antioxidant called lycopene, which offers protection against the development of cardiovascular disease and prostate cancer.