Low FODMAP Spiced Pumpkin & Carrot Muffins
Low FODMAP Spiced Pumpkin & Carrot Muffins
These low FODMAP spiced carrot and pumpkin muffins are perfect for your lunch box! They are lovely and moist and the five spice gives them just a hint of star anise flavour.
If you choose to use butternut pumpkin make sure you only have 1 muffin per serve to stay low FODMAP, otherwise you can safely enjoy two muffins per serve.
Ingredients
Make gluten freeSpiced Pumpkin & Carrot Muffins
gluten free all purpose flour (weigh out the amount you need)
FODMAP
Chinese five spice
FODMAP
pure maple syrup
FODMAP
butter or dairy free spread
Dairy Free
pumpkin seeds
Gluten Free
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- Preheat the oven to 175ºC/350ºF bake function. If you are not using tinned pumpkin puree, then you need to make the pumpkin puree. Peel, deseed, and cube the pumpkin. Put it in a large microwave proof bowl with 3 tablespoons of water. Cover with a microwave proof plate. Cook in the microwave on high for 7 minutes until soft. Then puree using a stick blender (be careful not to burn yourself - you can cover the top of the bowl with a tea towel to avoid splatter).
- While the pumpkin cooks, prepare the carrots. Peel the carrots before coarsely grating. You can do this by hand or to make life easier you can use a food processor. Then wrap the grated carrot in a clean cloth and squeeze the excess moisture out of it. Give it two to three good squeezes before placing the carrot to one side.
- In a large bowl place the gluten free all purpose flour, Chinese five spice powder, baking soda, cream of tartar, ground cinnamon, and salt. Whisk together until it is well combined and there are no large lumps.
- In a separate bowl, whisk the eggs well. Melt the dairy free spread (olive oil spread or butter) in a small bowl. Then add the maple syrup and dairy free spread (butter) to the eggs. Whisk until well combined.
- Pour the wet mixture into the dry mixture. Fold the mixture until there is no flour visible and no large lumps. Then mix through the grated carrot and pumpkin puree.
- Line the muffin tray with paper liners (this is advisable as these muffins like to stick!). Otherwise grease the tin really well with olive oil spread or cooking oil. Spoon the mixture into the muffin cups. Sprinkle the top of each muffin with pumpkin seeds.
- Place the muffin tin in the middle of the oven. Cook for 15 minutes, then rotate the tray. Cook for another five minutes before checking. To check the muffins are cooked stick a toothpick into the centre of each muffin (if they are cooked it should come out clean). The muffin tops should be slightly golden, as well as springy and firm to touch.
- These muffins are great at room temperature and can be stored for four days in an air tight container in the fridge.
- I like to serve my muffins with a little bit of dairy free spread or butter. Enjoy!
- Storage tip: These muffins freeze well. Then defrost and refresh in the microwave for 20 seconds until warm.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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