Gluten free breakfast muffins

Sometimes I watch breakfast videos on the internet and wonder how on earth people have so much energy and wherewithal first thing in the morning. If you are in the same camp, allow me to introduce these gluten free breakfast muffins.

The muffins are made with buckwheat flour as the flour of choice. This means they are gluten free as well as nut free. To bulk them up and out, we’re using grated carrot, zucchini, apple and mashed banana. A thick plain yoghurt of choice and olive oil add fat and flavour, while brown sugar and cinnamon finish things off on a perfectly sweet note.

I am a big fan of adding frozen blueberries to mix. This means that the muffins contain five different fruits and vegetables in total.

The muffins are gluten free, nut free, easily dairy free and vegan. They are also easily low FODMAP (yes, even with the apples!) using sugar bananas and lactose free yoghurt. With a high protein yoghurt (which are often also lactose free) and the hemp seed option, each muffin contains approximately 6g protein and 3g fibre. Personally, I think 2 muffins is my personal breakfast preference, which brings it to 12g protein and 6g fibre. Not bad for a grab and go!

Ingredient notes

The recipe uses grated apple, carrot and zucchini for veggie bulk. Although I haven’t tested it, I daresay you could omit the apple and add an extra 50g carrot and zucchini. You could also dabble with omitting the zucchini or the carrot and adding an extra 50g each of the remaining. You should have a total of 300g grated fruit/veg any way you slice it.

I have only tested granulated sugar here and only light brown sugar. Maple syrup is liquid and would throw off the liquid balance here, as would honey. I don’t use coconut sugar because it is high fructose and so not right for me. You are welcome to experiment but I can’t guarantee results. I do not have a sugar free option for these at the time of writing.

There is no substitute for buckwheat flour in this recipe! If you are not a buckwheat fan, this might not be the one for you. I do plan to test dark buckwheat flour in this recipe but I need to wait until my bananas are ripe enough first. You can use light or dark buckwheat flour but I recommend cooking the dark buckwheat version for a bit longer.

You can use high protein plain yoghurt, a vanilla yoghurt or a plant based alternative. I would not use anything too sweet as the muffins already contain sugar.

FODMAP notes

As I have mentioned, these muffins are easily low FODMAP with a few quick swaps. These thresholds are current as of April 2026 and will be periodically reviewed to ensure they remain current.

Firstly, use lactose free yoghurt. A lot of the high protein yoghurts in Australia are lactose free (although they don’t make it front and centre on the packaging). Check the labels to make sure you’re buying a lactose free product. Coconut yoghurt is also low FODMAP in serves of up to 199g. In 200g serves, it contains moderate amounts of sorbitol.

Next up, the apple. We’re using 100g apple here and making 12-13 medium muffins, meaning each muffin contains approximately 7.6-8.3g apple. Pink Lady apples are low FODMAP in serves of up

Zucchini are low FODMAP in serves of up to 74g per person. In 75g serves, they contain moderate amounts of fructan.

Sugar bananas are our low FODMAP option for the banana aspect of the recipe. Ripe sugar bananas are low FODMAP in serves of up to 190g per person. In 191g serves, they contain moderate amounts of fructose. Firm sugar bananas are low FODMAP in up to 500g serves per person.

Other gluten free muffin recipes

• Buckwheat chocolate muffins
• Gluten free carrot muffins
• Gluten free buckwheat muffins
• Gluten free vegan banana muffins
• Gluten free cornbread muffins without eggs

Gluten free breakfast muffins

Gluten free, nut free, egg free, dairy free option, vegan option

5 from 2

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Course Breakfast, Snack

Cuisine Food Intolerance Friendly

Servings 12 – 13 muffins

Ingredients

  

1x2x3x

• 200 g light or dark buckwheat flour (see notes)
• 125-150 g light brown sugar
• 2.5 g baking soda
• 2.5 g baking powder
• 4-6 g (2-3 teaspoons) cinnamon powder or pumpkin spice
• 100 g grated carrot (I left the skin on)
• 100 g grated apple (I used Pink Lady apples)
• 100 g grated zucchini (I left the skin on)
• 250 g mashed banana (I used sugar bananas)
• 200 g thick Greek yoghurt or plain thick vegan yoghurt of choice see notes
• 125 ml (½ cup) olive oil
• 150 g fresh or frozen blueberries or other choice of mix ins see notes
• 25 g hemp seeds optional, to finish

Instructions

 

• Preheat the oven to 180C/356F. Line 12-13 X 80ml muffin tin holes with muffin liners.
• Whisk the flour, sugar, baking powder, baking soda and spice together in a large mixing bowl.
• Add the shredded carrot, apple and zucchini and mix to combine them evenly with the flour mix, then add the mashed banana, yoghurt and oil. Stir well to combine. The mixture will be thick initially, but it should loosen as the sugar dissolves. Refrain from adding any extra liquid if you can, although buckwheat flour can vary in its absorbency.
• The muffin batter should be thick and require two spoons to decant into the muffin liners. There should be no dry flour in the bowl and it should be spoonable. If you have thoroughly stirred the mixture and it is still too thick to spoon, add 20-40ml (1-2 tablespoons) milk. We don’t want to make the batter too thin or the blueberries will sink to the bottom.
• When you’re happy with the batter, add the blueberries. Stir quickly to combine if you are using frozen blueberries as they will start to stain the batter blue.
• Divide the batter into 12-13 muffin liners, filling them up to or just below the rim of the muffin liner. Sprinkle the muffins with the hemp seeds if you are using them, pressing them down a little to secure them.
• Bake the muffins for 25-30 minutes. They should be domed and lightly golden on top. Remove them from the muffin pan and place onto a wire rack to cool. Store muffins in an airtight container in the fridge. They keep well for a number of days but can also be frozen and defrosted.

Notes

• I have tested both light and dark buckwheat flours and they both work well. I recommend cooking the dark buckwheat muffins a little longer (5 minutes or so) if you use 150g sugar and 150g frozen blueberries. 
• See ingredient notes in the body of the post.
• I haven’t tested any sugar alternatives and can’t offer advice in that regard.

Keyword Buckwheat breakfast muffins, Buckwheat muffins, gluten free buckwheat muffins, gluten free muffins, Healthy gluten free muffins

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