Low FODMAP Pumpkin Spinach & Sundried Tomato Muffins

Ingredients

    |

SERVES 12 (1 to 2 muffins per serve)

Pumpkin, Spinach & Tomato Muffins

500   Japanese (Jap) pumpkin (Kabocha squash or Buttercup squash) (peeled & deseeded)
1   olive oil
1   salt & pepper
30   baby spinach
2   fresh parsley
50   semi sundried tomatoes*
1   paprika*
60   zucchini (grated OR 30g (1.05oz) grated parmesan)
2   wholegrain mustard*
2   large egg
187.5   low FODMAP milk
280   gluten free self raising flour*
1   pumpkin seeds (for topping)*

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

Equipment

  • roasting tray
  • standard muffin tray (12 portion)

Pumpkin, Spinach & Sundried Tomato Muffins

PREP IN 40 MIN COOKS IN 25 MIN SERVES 12 (1 to 2 muffins per serve)
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Baking, Lunch, Snacks, Vegetarian Options

These little muffins are packed full of veggies and make a delicious lunch time snack. These are best served slightly warm with a bit of dairy free spread or butter. According to Monash University research semi sundried tomatoes can have moderate levels of fructose when you consume 16g at one time (Source: Monash University App). Each muffin only contains 4.16g of sundried tomato, which means you can have up to two muffins at a time (low FODMAP level). Also take care when choosing your pumpkin – see buying tips.

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

Nutrition per serve

    | |
Calories 154
Fat 3.7g
Saturates 0.7g
Protein 4.3g
Carbs 25.5g
Sugars 3.4g
Fibre 2.2g
Salt 0.1g
Iron 1.1mg
Calcium 66.1mg
Calories 154
Fat 3.7g
Saturates 0.7g
Protein 4.3g
Carbs 25.5g
Sugars 3.4g
Fibre 2.2g
Salt 0.1g
Iron 1.1mg
Calcium 66.1mg
Calories 154
Fat 3.7g
Saturates 0.7g
Protein 4.3g
Carbs 25.5g
Sugars 3.4g
Fibre 2.2g
Salt 0.1g
Iron 1.1mg
Calcium 66.1mg
Love this recipe? Get your weekly meal plans.
FREE TRIAL
    | | |
  1. Preheat the oven to 200ºC (390ºF). Cut the skin off the pumpkin, deseed, and then cut the pumpkin into small bite sized pieces. Place in a roasting tray, drizzle with olive oil, and season with salt and pepper. Roast the pumpkin for 15 to 25 minutes and remove once it is cooked through. Allow to rest for 10 minutes. Leave the oven on.
  2. While the pumpkin cools, make the muffin mixture. Roughly chop the baby spinach leaves and sundried tomato, finely chop the fresh parsley, and grate the zucchinis or parmesan.
  3. In a large bowl mix the cooked pumpkin, spinach, parsley, paprika, sundried tomatoes, zucchinis /parmesan, and wholegrain mustard. Fold together gently. In a separate bowl beat together the eggs and soy protein milk (lactose free milk or milk alternative). Add to the pumpkin mixture along with the gluten free baking mix. Season with salt and black pepper. Fold the batter together until it is just mixed through - try not to over mix it (it’s okay to see a tiny amount of dry ingredients that aren’t mixed through).
  4. Grease a muffin tray with olive oil. Spoon the mixture into the prepared tray and fill each hole until it is 3/4 full. Top each muffin with pumpkin seeds.
  5. Bake for 15 to 20 minutes at 200ºC (390ºF), until top and sides of muffin are golden. Allow to cool for 5 minutes before transferring to a cooling rack.

    Storage tip: These muffins freeze well. Then defrost and refresh in the microwave for 20 seconds until warm.

Buying Tips

Make sure the self raising flour is gluten free. I used one made from a mixture of rice flour, maize starch, tapioca starch, sugar, raising agents (450, 500), vegetable gum (Xanthan). Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.

Check your mustard does not contain onion or garlic powder.

Choose processed products like sun-dried tomatoes, roasted red peppers, or olives that do not contain onion or garlic in the brine/oil.

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