IBS-friendly savoury veggie muffins for sensitive guts

IBS-friendly recipes don’t need to mean bland food or long lists of ingredients to avoid.

This savoury veggie muffin recipe focuses on how fibre is prepared, not removed. By finely grating vegetables, chopping seeds and cooking them thoroughly, the texture becomes softer and often easier to tolerate for people with IBS, particularly when bloating, pain and gas are an issue. The result is a simple, flavourful savoury snack that supports digestion and minimising gut symptoms, sans unnecessary restrictions.

Whether you’re looking for IBS-friendly snack ideas or recipes gentle on digestion, these muffins offer a practical way to enjoy vegetables and fibre while being mindful of sensitive digestion.

Ingredients: 

Serves 12

IBS-friendly savoury pumpkin and zucchini vegetable muffins, gentle fibre snack for digestive he

  • 300g butternut pumpkin,  grated

  • 1 zucchini, grated

  • 160g wholemeal flour

  • 2 tsp baking powder

  • 4 large eggs, beaten

  • 3 tablespoons extra virgin olive oil

  • 150 g mozzarella, grated

  • 3 tablespoons pepita seeds, finely chopped

  • 2 tsp smoked paprika

  • ¾  teaspoon salt

  • Sesame seeds to garnish prior to baking


Method: 

  1. Preheat the oven to 180 degrees celsius. Line 12 muffin tins with cases.

  2. In a large bowl, combine pumpkin, zucchini, flour and baking powder. Stir until well coated.

  3. Add eggs and oil, stir to combine.

  4. Finally, add cheese, peptia seeds, paprika and salt and pepper. You should have a thick batter (if it is too dry add a splash of milk)

  5. Fill each muffin hole to just below the top and sprinkle with sesame seeds if using. Bake for 30-35 minutes or until golden brown and an inserted toothpick comes out clean. Place on a wire rack to cool.

Recipe adapted from Eat More, Live Well by Dr Megan Rossi

Get personalised IBS support

If IBS symptoms are affecting your comfort, confidence or relationship with food, we have IBS-specialised Accredited Practising Dietitians who will support you with evidence-based strategies, without unnecessary restriction.

We help you find what actually works for your gut, whether that’s gentle fibre strategies, meal adjustments or guided elimination when needed.

Book an appointment with one of our IBS-experienced dietitians and get personalised support to manage symptoms with confidence.

BOOK AN APPOINTMENT
Michelle Theodosi