Pumpkin + Cheese Muffins | Gluten Free, Low FODMAP

Hands up, whose Grandma (or Grandpa) made Pumpkin Scones? Mine did, and this recipe had me reminiscing about her wood fire, the kitchen in her home, and warm pumpkin scones with butter.

These Pumpkin and Cheese Muffins were delicious, and turned out perfectly, even though I only had one egg (I was literally standing at the chook house, checking and waiting for one of my chooks who were up in the nesting area, but that must have been on strike). I used an egg substitute (water/ oil/ baking powder combo) in this batch, and you would never know I was down one egg.

Of course, testing them out on the kids is the challenge, but even though they knew they had a vegetable in them, they loved them. So good! And the next day they were still springy and soft (not stiff & dry, like gluten free baked goods can become). I used a combination of gouda and parmesan cheese, and some smoked ham.

These muffins can be frozen, and then allowed to defrost in a school lunch bag, or work lunch bag, perfect for morning tea or lunch.

gluten free pumpkin and cheese muffins


About 40 mini muffins, 10 to 12 regular muffins, or one loaf


  • 200 to 250gm pumpkin, about 1/8 of a whole pumpkin (equals about 2 cups once finely grated) – choose a low FODMAP variety
  • 100gm of block cheese – cheddar, tasty, smoked, parmesan, or combination of (about 1 cup once grated)
  • 2 free range eggs
  • 1/4 cup of macadamia oil (or 60gm melted butter)
  • 1/4 tsp garlic oil
  • 1/2 cup tapioca flour
  • 1/2 cup maize flour
  • 1/2 cup white rice flour
  • 2 tsps gluten free baking powder


  • 1 large slice of ham or 2 rashers middle or streaky bacon (equals about 1/2 cup once chopped/ diced)
  • 1/2 cup chopped silverbeet


  1. Preheat oven to moderate, about 180°C. 
  2. Prepare muffin tray with papers/ liners, or grease/ line a loaf pan
  3. In a food processor, using a fine grating blade, grate the pumpkin, and block cheese (leave in bowl, but switch to chopping blade)
  4. Add the eggs, oil/ butter and garlic oil (and silverbeet, if using)
  5. Add the flours and baking powder, blend until combined
  6. Add the diced ham or bacon, and blend briefly until just mixed in
  7. Spoon mix into muffin cups, until about 3/4 full, or all the mix into a loaf pan
  8. Bake in oven for 15 to 20 minutes for mini muffins, 25 to 30 minutes for standard muffins, or 45 to 55 minutes for the loaf, until golden brown on top, and muffins spring back when touched (use a skewer inserted into the loaf, to check it is cooked through & no wet mix comes out on the skewer).


  • You can substitute a combination of vegetables instead of using just pumpkin, such as finely grated zucchini, sweet potato/ carrot/ silverbeet/ spinach, equal to about 2 cups
  • Can be frozen to then add to school lunch bags, or work lunches. Slice the loaf and freeze in individual portions, or with baking paper between the slices.
Pumpkin + Cheese Muffins | Gluten Free, Low FODMAP | Growing Home
Pumpkin + Cheese Muffins | Gluten Free, Low FODMAP | Growing Home
Pumpkin + Cheese Muffins | Gluten Free, Low FODMAP | Growing Home
Pumpkin + Cheese Muffins | Gluten Free, Low FODMAP | Growing Home
Pumpkin + Cheese Muffins | Gluten Free, Low FODMAP | Growing Home


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