Looking for a savoury breakfast idea you can make in advance? These easy low FODMAP ginger pumpkin muffins are exactly what you’ve been waiting for!
I am not a morning person. And now that we’ve reached a point in the year that the sun is also hitting snooze, I’m in big trouble!
That’s one of the reasons I love these simple low FODMAP ginger pumpkin muffins! They have a rich, luscious flavour that feels perfect for fall. And I can make them at 4 pm on a Sunday afternoon when the odds of me burning down our kitchen are significantly reduced!
These muffins are also freezer friendly! So, I always make sure to pop a few from each batch into the freezer for savoury snack emergencies!
So if you’re looking for an easy breakfast idea that falls on the savoury side of the spectrum, this recipe is definitely for you!
Keep it FODMAP friendly
These low FODMAP ginger pumpkin muffins are the perfect way to start your day! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, flour. If you’re in the elimination phase of the low FODMAP program, you’ll need to use gluten-free flour. For my Canadain peeps, I love PC’s gluten-free all-purpose flour.
Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan, not gluten itself.
Next up, buttermilk substitute. While I know lactose-free buttermilk exists, I haven’t found it, yet. So I usually make my own. To do this, add 1/2 a tbsp of lemon juice to 1/2 a cup of milk and let it sit at room temperature for 10 minutes. The lemon juice will cause a chemical reaction in the milk to make it curdle a smidge, turning it into the perfect buttermilk swap!
Just so you know, lemon juice is low FODMAP in servings of 1/2 a cup (125 g) per sitting. We’ll only be using 1/2 a tbsp of lemon juice between 12 muffins. So in this case, it won’t add anything noteworthy to your FODMAP load.
Last but not least, pumpkin. According to the Monas app, canned pumpkin puree is low FODMAP in servings of 1/3 of a cup (75 g) per sitting. Servings of 1/2 a cup (120 g) or more is high in the FODMAPs GOS and fructan.
We’ll be using a 3/4 cup of pumpkin total. This works out to 15 g per muffin, which is well within Monash’s recommended range.
Wondering how these ginger pumpkin muffins stack up? Check out the notes below to see how many servings of each FODMAP group are in one of these muffins.
Lactose = 0
Fructan = 0.2
GOS = 0.2
Polyol = 0
You’ll rise and shine with these easy low FODMAP ginger pumpkin muffins!
- 1/2 cup lactose-free milk
- 1/2 tbsp lemon juice
- 2 cups low FODMAP all-purpose flour
- 2/3 cup brown sugar, packed
- 1/3 cup granulated sugar
- 2 tsp baking powder
- 1 tsp ground cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp salt
- 2 eggs, lightly beaten
- 3/4 cups pumpkin puree
- 1/2 cup unsalted butter, melted
- Preheat your oven to 400 degrees and line a muffin tray with paper liners. Set the tray aside.
- Combine the milk and lemon juice. Allow the mixture to sit at room temperature for 10 minutes (this will create a low FODMAP buttermilk substitute).
- Combine the flour, brown sugar, granulated sugar, baking powder, cinnamon, ginger, and salt in a large bowl.
- In a separate bowl, combine the eggs, pumpkin, butter, and buttermilk substitute.
- Make a well in the center of the dry ingredients. Then pour the pumpkin mixture into the well and stir until the batter is just moistened (it will still be a little lumpy).
- Place 1/4 cup of batter in each muffin well and bake for 18 – 20 minutes, or until a toothpick comes out clean. Cool the muffins on a wire rack.
Recommended low FODMAP serving – 1 muffin per sitting.
- Category: breakfast, snack
- Method: baking
- Cuisine: American
- Serving Size: 1 muffin
- Calories: 236
- Sugar: 18
- Sodium: 153
- Fat: 9
- Saturated Fat: 5
- Unsaturated Fat: 3
- Trans Fat: 0
- Carbohydrates: 36
- Fiber: 1
- Protein: 4
- Cholesterol: 52
Keywords: pumpkin muffins, ginger muffins, ginger quick bread
These low FODMAP ginger pumpkin muffins are the perfect savoury breakfast on-the-go! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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