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Prep time: 10-15 minutes

Cook time:  20-25 minutes

Makes: 12 muffins

What you need:

Cooking spray

500g (3-4 approx) zucchini, coarsely grated

2 Tbsp olive oil

1 brown onion, finely diced 

2-3 cloves garlic, finely chopped

Salt flakes 

Freshly ground black pepper

4 eggs, whisked 

180g Liddell’s shredded cheese, grated

250g Casalare self raising flour 

1tsp baking powder 

1 handful continental parsley leaves, chopped

200g St Bernard’s ham, thinly sliced 


To make Low FODMAP:

  • Remove onion and garlic.  Use garlic infused olive oil instead

  • Use  Lo Fo Pantry Flour (not gluten free) or Gluten Free Flour (no soy flour) – soy flour is high FODMAP


Step 1: Pre heat oven to 180C Fan forced 

Step 2: Spray a 12 hole muffin tray with cooking spray 

Step 3: Using a clean chux or muslin, squeeze the grated zucchini to remove all the excess liquid.

Step 4: In a large fry pan over med heat, add 2 tablespoons of olive oil, onion, garlic and a pinch of salt and sweat for three minutes. 

 Step 5: Tip into a bowl along with zucchini, cheese, eggs and parsley. Stir to combine. 

 Step 6: Add the flour and baking powder to the zucchini mix then season with salt and pepper and stir just enough to combine.

 Step 7:  Fill each muffin hole with a slice of ham then fill with the zucchini mixture.

Step 8: Sprinkle over some pepitas and bake for 20 to 25 minutes or until puffed & golden.

 Step 9: Allow to cool for 5 minutes in the tray before removing and placing them on a cooling rack. Eat warm or cold. They freeze well too. 


  •  For a Fodmap friendly option, substitute the brown onion for 3 Tbsp of chopped spring onions, green tops finely sliced and sauté for 2 minutes in ½ Tbsp garlic oil and ½ Tbsp extra virgin olive oil

  • Make it vegetarian, just take out the ham. 

  • This can be done in muffin tray liners. 

  • Shred the ham and mix into the base mixture as an alternative.  

  • Can be frozen, you just need to reheat in the oven. 

  • Serve hot or cold


Savoury muffins are a great breakfast alternative or snack. They are also a great way to get some extra veggies into your diet. The Australian Guide to Healthy Eating recommends consuming 5 serves of veggies per day. Each of these muffins provides half a serve of vegetables. You could up this serve to 1and keep it Low FODMAP by adding in an equal amount of shredded carrot into the recipe.