Fun little savoury ‘muffins’, we’ve turned falafel into cupcakes.  Rich in plant ingredients (they’re vegan), fibre and protein, plus we’ve topped it with hummus ‘icing’ for even more fibre and plant protein, plus some healthy fats… it’s a lunchbox all-rounder!

This recipe is a great way to get leafy greens (spinach and parsley) into little people so they can reap the benefits of vitamin C, potassium, magnesium, iron, calcium and vitamin B6.  Chickpeas (two ways) are also a great source of these minerals, and will help to keep kids fuller for longer.

If you have the tools (food processor and airfryer), this snack will be prepared and cooked in less than 20 minutes.  You can also panfry or oven bake the falafel.



Makes 12 mini muffin size



120g baby spinach

1 spring onion, roughly chopped

400g can chickpeas, drained and rinsed

1 garlic clove, minced

1 tsp ground cumin

1/2 bunch parsley, roughly chopped

2 tbsp oat flour

Salt and pepper to taste

Extra virgin olive oil


To serve:

1 cup hummus

1 tbsp Everything Bagel seasoning, or sesame seeds to decorate


  1. Grease 2 x 6-hole silicon mini muffin trays suitable for an air fryer (or a 12-hole mini muffin tray for the oven). Put all the falafel ingredients, except the oil, into a food processor.  Season with salt and pepper.  Blend until the ingredients just come together.
  2. Gently press the mixture into the muffin trays and brush with a little olive oil.
  3. Place into an air fryer at 200C for 6 minutes.  Gently remove from the muffin tray and carefully place upside down into the air fryer basket and cook for a further 6 minutes at 200C until golden.
  4. Allow to cool before topping with hummus and a sprinkle of Everything Bagel seasoning or sesame seeds.

Add more plants:

  • Swap out some spinach for other leafy greens such as kale.
  • Swap out the parsley for some coriander.
  • Add in different roast veg if you’re making your own hummus – pumpkin will make an orange ‘icing’, and beetroot will make a gorgeous pink-purple topping.
  • Slice up a couple of cherry tomatoes, mini capsicums or mini cucumber to decorate the top with extra colour and plant nutrition to add to your weekly tally.