Veggie & Seed Muffins

Vegetarian & Low FODMAP · Oven

• • •

Ingredients

  • Dry
  • 90g rolled oats (blitzed to rough flour)
  • 125g plain flour
  • 2 tsp baking powder
  • ½ tsp salt
  • ½ tsp black pepper
  • 3 tbsp mixed seeds
  • Wet
  • 2 eggs
  • 240ml lactose-free milk
  • 80ml olive oil
  • Mix-ins
  • 150g grated mature cheddar
  • 2 tbsp fresh chives, chopped
  • 100g carrot, grated
  • 100g zucchini, grated and squeezed dry

Makes 12 muffins

Method

  1. Preheat oven to 180°C. Line or grease a 12-cup muffin tin.
  2. Blitz oats in food processor until flour-like.
  3. Prep vegetables — grate carrot finely. Grate zucchini, then squeeze out excess moisture with hands or a tea towel (important!).
  4. In a large bowl — mix oat flour, plain flour, baking powder, salt, pepper, and seeds.
  5. In another bowl — whisk eggs, lactose-free milk, and oil.
  6. Pour wet into dry — stir until just combined. Don’t overmix.
  7. Fold in cheese, chives, carrot, and squeezed zucchini. Mix gently until evenly distributed.
  8. Divide between 12 muffin cups — fill ¾ to ⅞ full for larger muffins.
  9. Optional — sprinkle extra cheese or seeds on top.
  10. Bake 22–25 minutes until golden and firm to touch.
  11. Cool in tin for 5 minutes, then turn out onto a wire rack.

Storage

Cool

Cool completely on wire rack before storing.

Fridge

Store in airtight container. Good for 3–4 days.

Freeze

Wrap individually in cling film or foil. Good for up to 3 months.

Reheat

Microwave 45–60 seconds from frozen.

Freezing & Reheating

  • Cool completely before freezing — moisture causes freezer burn.
  • Wrap individually so you can grab one at a time.
  • From frozen: Microwave 45–60 seconds. Let stand 30 seconds.
  • From fridge: Microwave 20–30 seconds or eat cold.
These are designed to be dense and hearty — perfect for grab-and-go. They hold up well in a lunchbox without refrigeration for a few hours.

Serving Ideas

  • Great warm or cold
  • Spread with butter or cream cheese
  • Pair with soup for a complete meal
  • Pack in lunchboxes for work or school
  • Crumble over salad for a savoury crouton effect

Low FODMAP Notes

  • Use lactose-free milk and cheese if sensitive
  • Carrots are low FODMAP
  • Zucchini is low FODMAP up to 65g per serve
  • Oats are low FODMAP up to ½ cup per serve
  • Chives are safe in small amounts
  • Portion: 1–2 muffins per serve recommended