19 May 2017
By Trish Veitch - Research Chef
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 (180g) tapioca flour
- 1 ¼ cup (230g) maize flour
- 5 ¼ tsp (14g) baking powder
- 1 ¾ tsp (3g) xanthan gum*
- ¾ cup (80g) oat bran
- 3 eggs
- ¾ cup (190g) cream (thickened or pouring ~35%
- ¾ cup (190g) milk, low fat, lactose free milk
- 1 cup (140g) feta cheese (crumbled)
- 1 cup (150g) capsicum, red (5mm dice)
- ¾ cup (20g) basil leaves (roughly chopped)
- Grated tasty cheese (1 pinch (3g) for the top of
- Paprika (to sprinkle the top of each muffin)
- Preheat oven to 160oC and on a lower
shelf of the oven, half fill a baking tray with boiling water (see tip below).
- Sift flour, baking powder and xanthan gum into a
large bowl, then add the bran (mix again).
- In a separate bowl, whisk eggs with the
cream and milk.
- Add capsicum, crumbled feta and
basil to the egg mixture.
- 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 canola 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 17 minutes until
golden brown (an inserted skewer should be clean when removed).
- Cool in the tray for 5 minutes, then
place on a wire rack to cool further.
- Commercial baking often involves the
injection of steam to the baking process. Placing a baking tray filled with
boiling water in the oven assists with rising and crust formation in baked
- 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
The muffin cases can be tricky to separate from
the muffins as they tend to stick. Some suggestions to make it easier are:
- Oil the muffin cases very well using canola
- Cool the muffins and remove cases very carefully
- Remove cases when muffins are partially frozen
- Don’t use muffin cases! Try baking them in a
silicon muffin tray
Why not be adventurous with the savoury contents
of these versatile muffins? Some variations include:
- Instead of adding basil, add chives, parsley,
green tops of spring onions, spinach, or rocket
- Instead of (or as well as) capsicum, add cubed and
roasted Jap pumpkin, eggplant (aubergine), zucchini, rutabaga (swede), carrot,
celeriac, parsnip or olives. Again, check out what’s low FODMAP on the Monash app!
*Xanthan Gum is in the process of being tested,
however, from the chemical structure we believe it will be low FODMAP
1 serve = 1 muffin
- Saturated fat