Ham, Cheese and Spinach Breakfast Muffins

kid friendly recipes

Trish Veitch - Research Chef, 07 August 2018

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.


(Makes 6 x 156g muffins)

  • 1 ½ cups (200g) corn (maize) flour
  • ½ cup (50g) oat bran
  • 2 ¼ tsp (11g) baking powder
  • ½ tsp (1.5g) xanthan gum
  • ⅓cup (94g) cream (thickened or pouring ~35% fat)
  • ½ cup (150g) low fat milk (use lactose free if required). A little extra if required
  • 2 large eggs
  • 1 slightly heaped cup (180g) diced, lean good quality ham
  • ½ cup (33g) chives, chopped
  • ¾ cup (70g) low fat, grated cheddar cheese
  • 1 ¾ cup (65g) baby spinach, roughly chopped
  • olive oil spray for muffin cases
  • extra ⅓ cup (32g) grated, low fat cheddar cheese
  • ½ tsp smoked paprika 

  1. Preheat oven to 160oC (180oC 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 Panel per serve = 1 muffin
Energy 1322kJ
Protein 16.8g
Fat 11.9g
- Saturated Fat 6.3g
Carbohydrates 35.7g
- Sugars 1.9g
Fibre 2.6g
Sodium 470mg
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