Low FODMAP Pumpkin Spiced French Toast Muffins
Ingredients
MAKE GLUTEN FREEMakes 6 servings (2 muffins per serve)
French Toast Muffins
16
low FODMAP bread*
0.75
canned or fresh pumpkin puree (make fresh from Japanese pumpkin, Kent pumpkin or Kabocha squash) (about 190 g / 6.7 oz of raw pumpkin)
310
low FODMAP milk*
6
medium egg
1
vanilla essence
2
pure maple syrup*
2
brown sugar
1
ground cinnamon*
0.25
ground nutmeg*
0.25
ground ginger*
Cinnamon Streusel Topping
4
butter or dairy free spread (cold)*
70
gluten free plain flour*
3
brown sugar
0.25
ground cinnamon*
0.125
ground nutmeg*
To Serve
3
pure maple syrup (add a drizzle when serving)*
Equipment
- large mixing bowl
- standard muffin tray (12 portion)
Low FODMAP Pumpkin Spiced French Toast Muffins
These low FODMAP pumpkin spiced french toast muffins make a delicious low FODMAP recipe! Plus they are easy to make, and freeze well. I love topping these muffins with a drizzle of maple syrup and they go great with a side of banana and bacon.
Recipe note: These muffins work better with slightly stale bread. If you have fresh bread in your kitchen, leave it unwrapped on the bench for a couple of hours or pop into a warm oven for a few minutes.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 6 (2 muffins per serve)
French Toast Muffins
16
low FODMAP bread*
0.75
canned or fresh pumpkin puree (make fresh from Japanese pumpkin, Kent pumpkin or Kabocha squash) (about 190 g / 6.7 oz of raw pumpkin)
310
low FODMAP milk*
6
medium egg
1
vanilla essence
2
pure maple syrup*
2
brown sugar
1
ground cinnamon*
0.25
ground nutmeg*
0.25
ground ginger*
Cinnamon Streusel Topping
4
butter or dairy free spread (cold)*
70
gluten free plain flour*
3
brown sugar
0.25
ground cinnamon*
0.125
ground nutmeg*
To Serve
3
pure maple syrup (add a drizzle when serving)*
Equipment
- large mixing bowl
- standard muffin tray (12 portion)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
533
Fat
15.5g
Saturates
3.4g
Protein
17.1g
Carbs
80.3g
Sugars
27.8g
Fibre
3g
Salt
0.7g
Iron
5mg
Calcium
188mg
Calories
517
Fat
15.5g
Saturates
3.4g
Protein
17.1g
Carbs
76.3g
Sugars
25.5g
Fibre
3g
Salt
0.7g
Iron
5mg
Calcium
222.1mg
Calories
522
Fat
19.1g
Saturates
3.4g
Protein
12.2g
Carbs
74.2g
Sugars
31.9g
Fibre
5.1g
Salt
0.5g
Iron
2.2mg
Calcium
187.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- If needed, prepare the pumpkin puree. Deseed, peel and cut the pumpkin into cubes. Weigh and then place in a microwave proof bowl with a couple of tablespoons of water. Cover and cook in the microwave for 4 minutes on high until soft. Allow to cool for a couple of minutes and puree using a blender (be careful not to burn yourself) - add a couple of tablespoons of water as needed to lossen the puree.
- While the pumpkin cooks, cut the gluten free bread into 2cm (0.8 inch) cubes. Make sure you grease your muffin tin well otherwise the french toast will stick! Divide the bread in half, then press half of the bread gently into the wells, leaving space for the egg mixture and more bread.
- Once the pumpkin has been pureed, add the rice milk (lactose free milk or low FODMAP milk), eggs, vanilla extract, maple syrup, brown sugar, and spices (cinnamon, nutmeg, and ground ginger). Blitz in the blender for 10 seconds until well mixed.
- Then pour half of the wet mixture over the bread in the muffin tray (try and get that layer of bread well covered). Add the next layer of gluten free bread and shape into muffins. Pour the remaining mixture over the bread (make sure all the bread is soaked in mixture). This gets a bit messy! You might want to clean the top of your muffin tray with a paper towel. to mop up excess liquid. Cover the muffin tray tightly with cling film and place in the fridge to chill for 2 hours or over night.
- About 15 minutes before you want to cook the muffins, bring your muffin tray out of the fridge. Pre-heat the oven to 180ºC (355ºF) bake function. While the oven preheats, make your cinnamon streusel topping. Mix the cold butter or dairy free spread, gluten free flour, brown sugar, cinnamon and nutmeg in a medium sized bowl. Mix with a fork until the butter or dairy free spread breaks up, then rub the mixture between your fingers until there is no visible flour, and you have small moist doughy lumps of varying sizes (from sandy grains through to pea sized balls).
- Evenly sprinkle the muffins with the cinnamon streusel and pop them into the oven for 20 to 25 minutes. Remove once golden and the centers are cooked through (a wooden skewer should come out relatively clean).
- Enjoy warm with a drizzle of maple syrup. For a more filling breakfast try adding a low FODMAP serve of banana or a side of bacon.
Freezing tip: These muffins freeze well. Just pop them into a sealed container or air-tight plastic bag. Reheat in the microwave for about 1 minute until warm.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area.
Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
