Low FODMAP Spiced Pumpkin And Carrot Muffins

Ingredients

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SERVES 12

Spiced Pumpkin & Carrot Muffins

240   Japanese (Jap) pumpkin (Kabocha squash or Buttercup squash) (OR 190ml canned pumpkin puree)
240   carrot (peeled & grated)
210   gluten free all purpose flour*
1   Chinese five spice*
1   baking soda
0.5   cream of tartar
0.5   ground cinnamon*
0.125   salt
3   large egg
125   pure maple syrup*
3   dairy free spread (olive oil spread or butter)*
2   pumpkin seeds*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • standard muffin tray (12 portion)
  • muffin liners
  • microwave steamer or bowl

Low FODMAP Spiced Pumpkin & Carrot Muffins

PREP IN 20 MIN COOKS IN 20 MIN SERVES 12
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)

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.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 177
Fat 5.4g
Saturates 1.1g
Protein 4.2g
Carbs 27.4g
Sugars 10.4g
Fibre 1.5g
Salt 0.2g
Iron 0.9mg
Calcium 56.4mg
Calories 177
Fat 5.4g
Saturates 1.1g
Protein 4.2g
Carbs 27.4g
Sugars 10.4g
Fibre 1.5g
Salt 0.2g
Iron 0.9mg
Calcium 56.4mg
Calories 177
Fat 5.4g
Saturates 1.1g
Protein 4.2g
Carbs 27.4g
Sugars 10.4g
Fibre 1.5g
Salt 0.2g
Iron 0.9mg
Calcium 56.4mg
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  1. 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 240g (8.46oz) of 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).
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. These muffins are great at room temperature and can be stored for four days in an air tight container in the fridge.
  9. 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.

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 I 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.

Check your Chinese five spice powder does not contain onion or garlic powder.

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.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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.