Vegetable Muffins

Low FODMAP Vegetables Muffins
Serves: 12
Prep: 5 minutes
Cook: 30 minutes

These muffins are a fantastic addition to your weekly meal prep.  Make up a batch, wrap individually and freeze. Take one out in the morning and they'll be defrosted by lunch. 

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1 red capsicum

300 g 10.6 oz

2 tomatoes

240 g 8.5 oz

1 bunch basil leaves, chopped

16 g 0.6 oz

1 bunch spring onions, green tops only

16 g 0.6 oz

10 eggs

580 g 20.5 oz

½ cup grated hard cheese (e.g. cheddar)

50 g 1.8 oz

½ tsp salt

1 g 0.03 oz


  1. Preheat oven to 180°C/356°F. 

  2. Rinse outer shell of eggs, crack into a large bowl and whisk  Chop the capsicum, tomatoes, basil and spring onion and mix into the whisked eggs. Add salt.

  3. Grate cheese and set aside.

  4. Spray muffin pans with non-stick spray. Pour mixture into the muffin tray.

  5. Sprinkle muffins with cheese.

  6. Place tray in the oven for 25-30 minutes.  


  • Muffins can be frozen to be enjoyed as an on-the-go breakfast for a couple of weeks. To defrost, place muffins in the microwave for 30 seconds to 1 minute.
  • You can swap the vegetables in this recipe for your favourite low FODMAP vegetables. Check the Monash University Low FODMAP Diet app for low FODMAP serving sizes. 
Nutrition Information (per serve)
Energy 376 Kj / 90 cal
Protein 7.50g
Carbohydrates 2.60g
Sugar 2.80g
Total Fat 5.80g
Saturated Fat 2.80g
Fibre 0.60g
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