Servings: 12Prep: 15 minsCook: 20 minsTotal: 35 mins
Protein-Packed Low FODMAP Breakfast Muffins
If breakfast is usually something you grab on the way out the door, these Low FODMAP breakfast muffins make mornings a little easier. They’re savory, cheesy, packed with sausage and spinach, and sturdy enough to prep ahead without turning into a sad desk breakfast.
I also like that they feel a little more substantial than a sweet muffin. You get protein, vegetables, and plenty of flavor in one easy handheld breakfast, with simple Low FODMAP swaps that keep the recipe friendly for sensitive digestion.
If you’re following a Low FODMAP diet, breakfast sausage and baked goods can require a little extra label reading. This recipe keeps things simple with gluten-free flour, Low FODMAP-friendly sausage, spinach, and cheddar cheese.
Looking for more easy breakfast ideas? Try our Low FODMAP Breakfast Hash or Low FODMAP French Toast for another simple addition to your morning rotation.
What Makes These Breakfast Muffins Low FODMAP?
A few smart ingredient choices keep these savory muffins Low FODMAP and full of flavor.
- Gluten-free flour: A 1:1 gluten-free baking flour gives the muffins structure without relying on traditional wheat flour.
- Breakfast sausage: Choose a sausage without garlic or onion in the seasoning, since those ingredients can quickly turn an otherwise simple sausage into a higher-FODMAP option.
- Spinach: Chopped spinach adds color, nutrients, and a mild flavor that blends right into the muffins.
- Cheddar cheese: Hard cheeses such as cheddar are naturally lower in lactose and add plenty of savory flavor.
Substitutions & Variations
Want to switch things up? These easy swaps let you change the flavor without overcomplicating the recipe.
- Try a different cheese like mozzarella, feta, or another Low FODMAP-friendly option if you want to change up the flavor.
- Add extra vegetables such as finely chopped bell pepper or green onion tops for a little more color and texture.
- Use a different sausage by swapping in a Low FODMAP-friendly turkey or chicken breakfast sausage instead of pork.
- For a spicy variation, stir a pinch of red pepper flakes into the batter before baking.
Tips for the Best Spinach Cheese Breakfast Muffins
Savory muffins are pretty forgiving, but a few little tricks help them turn out fluffy, flavorful, and not too dense.
- Be sure to drain the sausage well so excess grease does not weigh down the muffins or make them oily.
- Taking a minute to chop the spinach finely helps it distribute evenly throughout every muffin.
- To avoid overmixing, stir the batter only until the ingredients are just combined so the muffins stay tender.
- Let the muffins cool briefly in the pan for about 5 minutes so they set up before you move them to a cooling rack.
Storage and Reheating
These are made for busy mornings, so it helps that they store and reheat really well.
- Refrigerate: Store leftovers in an airtight container for up to 3 to 4 days once the muffins have cooled completely.
- Reheating: For easy reheating, microwave one muffin for about 20 to 30 seconds or warm several in a 300°F oven until heated through.
- Freezer: Wrap the muffins individually or store them in a freezer-safe container for up to 2 months. When reheating from frozen, microwave in short intervals until warmed through, or thaw overnight in the refrigerator first.
FAQs
Can I make these breakfast muffins ahead of time?
Absolutely. They’re one of those recipes that work especially well for meal prep because you can bake a batch once and have breakfast ready for several mornings!
How do I know if breakfast sausage is Low FODMAP?
Check the ingredient list carefully and look for sausage without garlic, onion, or other higher-FODMAP flavorings. A simpler ingredient list usually makes it easier to know exactly what you’re getting.
Can I use frozen spinach instead of fresh?
Yes, but thaw it completely and squeeze out as much excess moisture as possible before adding it to the batter so the muffins don’t become soggy.
Low FODMAP Savory Breakfast Muffins with Spinach and Cheese
These fluffy savory breakfast muffins are packed with sausage, spinach, and cheddar for an easy Low FODMAP breakfast you can make ahead and grab all week!
Servings: 12 Prep: 15 minsCook: 20 minsTotal: 35 minsDifficulty: Easy
AmericanBreakfastLow FODMAP breakfast
Ingredients
1 lb. breakfast sausage
3 cups baby spinach
2 cups gluten-free 1:1 all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups lactose-free milk
2 large eggs
1 cup shredded sharp cheddar cheese
Instructions
1
Preheat the oven to 375°F. Lightly grease a 12-cup muffin pan or line it with muffin liners.
2
Cook the breakfast sausage in a skillet over medium heat until browned and fully cooked. Drain any excess grease.
3
In a large bowl, whisk together the gluten-free flour, baking powder, salt, and black pepper.
4
In a separate bowl, whisk together the eggs and lactose-free milk.
5
Pour the wet ingredients into the dry ingredients and stir until just combined.
6
Fold in the cooked sausage, spinach, and shredded cheddar cheese.
7
Divide the batter evenly among the prepared muffin cups.
8
Bake for 18 to 22 minutes, or until the tops are lightly golden and a toothpick inserted into the center comes out clean.
9
Cool in the pan for about 5 minutes before transferring the muffins to a wire rack.
10
Add chopped spinach during the last 1–2 minutes of cooking, stirring until wilted. Set aside to cool slightly.
Nutrition Facts
Per serving
Calories
224
224
Fat
10.0g
10.0g
Carbs
20.0g
20.0g
Protein
13.0g
13.0g
Fiber
3.0g
3.0g
Sodium
488.0mg
488.0mg
Sugars
2.0g
2.0g
Sat. Fat
5.0g
5.0g
Notes
- Check the breakfast sausage ingredient list carefully for garlic and onion.
- Avoid overmixing the batter, which can make gluten-free muffins dense.
- Store refrigerated for 3 to 4 days or freeze individual muffins for an easy make-ahead breakfast.
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