Serves: 6
Prep: 10 minutes Cook: 20-25 minutesLooking for something different for breakfast? Here is delicious, low FODMAP muffin recipe which is very easy to make and a good source of fibre. You can make in bigger batches and easily freeze, defrost and warm up in a jiffy. It’s also great for a take to work lunch. Having it with a poached egg and maybe some tomato and cottage cheese makes for a healthy and filling start to your day.
| ingredients |
|---|
|
1½ cups corn (maize) flour |
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½ cup oat bran |
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2¼ tsp baking powder |
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½ tsp xanthan gum |
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⅓ cup lactose free cream (thickened) |
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½ cup lactose-free milk. A little extra if required |
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2 large eggs |
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1 cup diced, lean good quality ham |
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½ cup chives, chopped |
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¾ cup low fat, grated cheddar cheese |
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1¾ cup baby spinach, roughly chopped |
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Olive oil spray for muffin cases |
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Extra ⅓ cup grated, low-fat cheddar cheese |
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½ tsp smoked paprika |
Preheat oven to 160°C/320°F (180°C/356°F if not fan-forced) and on a lower shelf of the oven, half fill a baking tray with boiling water.
Sift flour, baking powder and xanthan gum into a large bowl then stir through bran.
In a separate bowl, whisk eggs with the cream and milk. Stir in ham, chives, spinach and cheese.
Make a well in the flour mix and fold wet mix into the dry ingredients. You may have to add more milk to achieve a dough that is slightly sloppy, but not too wet).
Place large muffin cases in a muffin tray and spray well with olive oil.
Fill muffin cases (see tip below) and tap down top surface with a wet finger.
Sprinkle the top of each muffin with grated cheese, then paprika.
Bake for about 20 to 25 minutes until golden brown (an inserted skewer should be clean when removed).
Make 12 smaller muffins for kids by using a smaller muffin tray
Try any combination of low FODMAP veggies and herbs you like - roasted eggplant, pumpkin, parsley, basil, the list goes on...
| Nutrition Information (per serve) | |
|---|---|
| Energy | 1337 Kj / 320 cal |
| Protein | 15.07g |
| Carbohydrates | 35.83g |
| Sugar | 2.24g |
| Total Fat | 11.79g |
| Saturated Fat | 7.00g |
| Fibre | 2.69g |
Looking for something different for breakfast? Here is delicious, low FODMAP muffin recipe which is very easy to make and a good source of fibre. You can make in bigger batches and easily freeze, defrost and warm up in a jiffy. It’s also great for a take to work lunch. Having it with a poached egg and maybe some tomato and cottage cheese makes for a healthy and filling start to your day.
Stack Cup
| Ingredients | Metric | Imperial |
|---|---|---|
| 1½ cups corn (maize) flour | 200 g | 7.10 oz |
| ½ cup oat bran | 50 g | 1.80 oz |
| 2¼ tsp baking powder | 11 g | 0.40 oz |
| ½ tsp xanthan gum | 1.50 g | 0.05 oz |
| ⅓ cup lactose free cream (thickened) | 94 g | 3.32 oz |
| ½ cup lactose-free milk. A little extra if required | 150 g | 5.30 oz |
| 2 large eggs | 117 g | 4.10 oz |
| 1 cup diced, lean good quality ham | 180 g | 6.30 oz |
| ½ cup chives, chopped | 33 g | 1.20 oz |
| ¾ cup low fat, grated cheddar cheese | 70 g | 2.50 oz |
| 1¾ cup baby spinach, roughly chopped | 65 g | 2.30 oz |
| Olive oil spray for muffin cases | ||
| Extra ⅓ cup grated, low-fat cheddar cheese | 32 g | 1.10 oz |
| ½ tsp smoked paprika | 2.50 g | 0.09 oz |
Preheat oven to 160°C/320°F (180°C/356°F if not fan-forced) and on a lower shelf of the oven, half fill a baking tray with boiling water.
Sift flour, baking powder and xanthan gum into a large bowl then stir through bran.
In a separate bowl, whisk eggs with the cream and milk. Stir in ham, chives, spinach and cheese.
Make a well in the flour mix and fold wet mix into the dry ingredients. You may have to add more milk to achieve a dough that is slightly sloppy, but not too wet).
Place large muffin cases in a muffin tray and spray well with olive oil.
Fill muffin cases (see tip below) and tap down top surface with a wet finger.
Sprinkle the top of each muffin with grated cheese, then paprika.
Bake for about 20 to 25 minutes until golden brown (an inserted skewer should be clean when removed).
Make 12 smaller muffins for kids by using a smaller muffin tray
Try any combination of low FODMAP veggies and herbs you like - roasted eggplant, pumpkin, parsley, basil, the list goes on...
| Nutrition Information (per serve) | |
|---|---|
| Energy | 1337 Kj / 320 cal |
| Protein | 15.07g |
| Carbohydrates | 35.83g |
| Sugar | 2.24g |
| Total Fat | 11.79g |
| Saturated Fat | 7.00g |
| Fibre | 2.69g |
FODMAP Assistant
