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Lunchbox Mac’n’Cheese muffins – Low FODMAP

July 11,2019


Ok, I have a child that won’t take a sandwich to school. This means I spend half my life trying to come up with portable snacks that suit a fussy appetite and keep the dietitian in me happy in me at the same time.

These Mac’n’Cheese muffins fit the bill perfectly, after all what kid doesn’t like Mac’n’Cheese? and I get in some veggies too!


This recipe was inspired by one I saw in the Coles magazine, I gave it a few tweaks (read no onion or garlic) to make it low FODMAP. They do contain wheat, but at 2 muffins the wheat is low enough to be below FODMAP cut offs.

  • If you are wanting to eat more than two muffins per serve you will need to use gluten free pasta instead of regular pasta.
  • If you need them to also be gluten free, just swap to gluten free pasta, gluten free breadcrumbs and all purpose plain gluten free flour.

Note: If you are using Gluten Free options, you will need to check for high FODMAP gluten free ingredients e.g. soy flour, inulin


Serves: 6

Low FODMAP serve: 2 muffins


¼ cup breadcrumbs

1 ½ cups elbow pasta

1 tbsp garlic infused olive oil

3 rashers bacon, chopped

½ cup green leek tips

1 cup spinach tightly packed

25g butter

2 Tbsp flour (I used Lo-Fo Pantry)

½ cup lactose free milk

1 ½ cups grated cheese

2 eggs



  1. Heat oven to 180°Celsius and grease a 12-hole muffin tray. Sprinkle bread crumbs on the bottom of the muffin holes
  2. Cool elbows to packet directions. Drain and transfer to a large bowl.
  3. Heat garlic infused olive oil in a pan and cook bacon and leek tips stirring until beginning to turn golden. Add spinach and continue cooking until spinach wilts. Add to bowl with pasta and stir through.
  4. Melt butter in the same pan over a medium heat. Add the flour and cook stirring until the mixture begins to bubble. Slowly stir in the milk. Remove from the heat and stir through the elbows and bacon with 1 cup of grated cheese and eggs. Season with salt and pepper.
  5. Divide pasta between muffin holes, pressing down firmly. Top with extra grated cheese and bake for 20-25 minutes until golden.