Low FODMAP Pumpkin Spiced French Toast Muffins
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.
Ingredients
Make gluten free(1 muffin per serve)
French Toast Muffins
low FODMAP bread
FODMAP
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.
low FODMAP milk
FODMAP
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).
Cinnamon Streusel Topping
butter or dairy free spread (cold)
Dairy Free
gluten free all purpose flour
FODMAP
To Serve
pure maple syrup (add a drizzle when serving)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- 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 milk, eggs, vanilla, 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
Stop wondering what to cook next
Get weekly meal plans, automatic shopping lists and over 1,200 dietitian-reviewed recipes, all in one place.
Explore FODMAP Made EasyReady to personalise your low FODMAP diet?
Learn how to confidently complete FODMAP reintroductions with step-by-step courses, symptom tracking and practical guidance.
Learn more
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
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 alongsi... Read more
More Recipes You Might Enjoy
View all recipes >
Low FODMAP Thai Pumpkin Noodle Soup
Dinner
Low FODMAP Sponge Cake
Baking
Low FODMAP Pumpkin Pancakes
Baking
Low FODMAP Miso & Chilli Tofu Skewers
Dinner
Low FODMAP Strawberry & Rhubarb Crumble
Dessert
Low FODMAP Chicken Parmigiana
Dinner
Low FODMAP Sweet Orange Chicken Wings
Christmas
Low FODMAP Creamy Chicken Salad
Christmas
Low FODMAP Red Wine & Tomato Pasta Sauce
Condiments
Low FODMAP Gooey Chocolate Raspberry Desserts
Baking
Everything you need to succeed on the low FODMAP diet
From recipes and meal plans to reintroduction guidance and symptom tracking, FODMAP Made Easy helps take the guesswork out of managing your gut symptoms.
- ✓Step-by-step low FODMAP guidance
- ✓Weekly meal plans & shopping lists
- ✓Dietitian email support
- ✓1,200+ low FODMAP recipes
