Savoury Muffin

Savoury Low FODMAP Muffins
Serves: 12
Prep: 10 minutes
Cook: 20 minutes

Low FODMAP muffins are great served as snacks or treats when entertaining. They also freeze and reheat well, meaning you can pull them out of the freezer whenever you’re hungry. Here is a delicious, easy recipe for savoury low FODMAP muffins that is easy to modify to suit your taste or inspiration (see the tips below)!


1 ¼ cup tapioca flour

180 g 6.3 oz

1 ¼ cup maize flour

230 g 8.1 oz

5¼ tsp baking powder

14 g 0.5 oz

1¾ tsp xanthan gum

3 g 0.1 oz

¾ cup oat bran

80 g 2.8 oz

3 eggs

174 g 6.1 oz

¾ cup cream

190 g 6.7 oz

¾ cup milk, low fat, lactose free milk

190 g 6.7 oz

1 cup feta cheese, crumbled

140 g 4.9 oz

1 cup capsicum, red, finely diced

150 g 5.3 oz

¾ cup basil leaves (roughly chopped)

20 g 0.7 oz

Grated cheese for top of each muffin

36 g 1.3 oz

Paprika, to top each muffin


  1. Preheat oven to 160°C/320°F and on a lower shelf of the oven, half fill a baking tray with boiling water (see tip below).

  2. Sift flour, baking powder and xanthan gum into a large bowl, then add the bran (mix again).

  3. In a separate bowl, whisk eggs with the cream and milk.

  4. Add capsicum, crumbled feta and basil to the egg mixture.

  5. 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).

  6. Place large muffin cases in a muffin tray and spray well with canola oil.

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

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

  9. Bake for about 17 minutes until golden brown (an inserted skewer should be clean when removed).

  10. Cool in the tray for 5 minutes, then place on a wire rack to cool further.


  • To fill the muffin cases, use a disher ice-cream scoop with a mechanical bail that slides in between the muffin mix and the scoop to separate it.
  • If muffins are sticking when removing them from the tray try using more oil, partially freezing the muffins or using silicon muffin trays instead.
  • Why not be adventurous with the savoury contents of these versatile muffins? Some variations include other fresh herbs or low FODMAP vegetables such as zucchini, Japanese (kabocha) pumpkin carrot, olives etc.

Nutrition Information (per serve)
Energy 1104 Kj / 264 cal
Protein 5.40g
Carbohydrates 36.00g
Sugar 2.70g
Total Fat 10.80g
Saturated Fat 6.80g
Fibre 1.30g
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