The perfect grab and go breakfast.

Make this on a Sunday afternoon and either freeze or refrigerate the muffins to use throughout the week as a healthy snack and/or breakfast. Despite their size, they are surprisingly filling.

I really like these when I am in a rush in the morning and need a quick breakfast to grab and go, or as a mid-morning/mid-afternoon snack in between meals.

This is a basic recipe, you could also add your own low FODMAP favourites such as diced spring onion (greens), diced mixed peppers for added texture 40-50g of each should work.

Meat-eaters could also add a small handful of cooked diced bacon or shredded cooked chicken to the muffins for additional protein.

Course Snack 

Cuisine Dairy free,

Gluten free,


Calories 159 kcal


  • 90 g plain gluten free flour
  • 38 g buckwheat flour
  • 1/2 tbsp baking powder
  • 1 pinch salt
  • 1 egg
  • 120 ml dairy free milk
  • 3 tbsp melted dairy free butter
  • 40 g grated dairy free cheese favourite low FODMAP cheese
  • 2 medium carrots grated approx 120g
  • 1/2 medium courgette grated approx 75g
  • 1 pinch low FODMAP seeds


  1. Preheat the oven to 180°C.
  2. Sieve flours and baking powder into a large bowl.
  3. Add pinch of salt.
  4. In a separate bowl mix the egg, milk and melted butter.
  5. Create a well in the dry mix and pour the wet mix into the well.
  6. Add the grated cheese, carrot and courgette to the mix and stir through until evenly distributed.
  7. Using an ice-cream scooper put 2 scoops into all 12 muffin cases.
  8. Sprinkle a few seeds on top of each muffin.
  9. Bake for 25-30 minutes or until golden brown.
  10. Allow to cool slightly before serving, will keep in the fridge for 3-4 days or freezer for one week.