Ham, Cheese and Spinach Breakfast Muffins

kid friendly recipes
Serves: 6
Prep: 10 minutes
Cook: 20-25 minutes

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.

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1½ cups corn (maize) flour

200 g 7.1 oz

½ cup oat bran

50 g 1.8 oz

2¼ tsp baking powder

11 g 0.4 oz

½ tsp xanthan gum

1.5 g 0.05 oz

⅓ cup cream (thickened or pouring ~35% fat)

94 g 3.32 oz

½ cup low-fat milk (use lactose-free if required). A little extra if required

150 g 5.3 oz

2 large eggs

117 g 4.1 oz

1 cup diced, lean good quality ham

180 g 6.3 oz

½ cup chives, chopped

33 g 1.2 oz

¾ cup low fat, grated cheddar cheese

70 g 2.5 oz

1¾ cup baby spinach, roughly chopped

65 g 2.3 oz

Olive oil spray for muffin cases

Extra ⅓ cup grated, low-fat cheddar cheese

32 g 1.1 oz

½ tsp smoked paprika

2.5 g 0.09 oz


  1. 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.

  2. Sift flour, baking powder and xanthan gum into a large bowl then stir through bran.

  3. In a separate bowl, whisk eggs with the cream and milk. Stir in ham, chives, spinach and cheese.

  4. 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). 

  5. Place large muffin cases in a muffin tray and spray well with olive oil.

  6. Fill muffin cases (see tip below) and tap down top surface with a wet finger.

  7. Sprinkle the top of each muffin with grated cheese, then paprika.

  8. 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 1322 Kj / 316 cal
Protein 16.80g
Carbohydrates 35.70g
Sugar 1.90g
Total Fat 11.90g
Saturated Fat 6.30g
Fibre 2.60g
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