Prep time: 10-15 minutes
Cook time: 20-25 minutes
Makes: 12 muffins
What you need:
500g (3-4 approx) zucchini, coarsely grated
2 Tbsp olive oil
1 brown onion, finely diced
2-3 cloves garlic, finely chopped
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.