Filling comfort food, Rainbow Veg & Bacon muffins; perfect for a hurried breakfast or lunchboxes.  Take to work or school straight from the freezer.

These are very robust and very portable and are fabulous hot and cold.

Rainbow Veg & Bacon Muffins are Free-From:

Gluten-free, Nut-free, Dairy-free option. Low FODMAP option.

Yield: Makes 12

Preparation time: 10 minutes

Cooking time: 15 minutes


9 back bacon rashers, finely chopped or 220g lardons

3 tbsp. coconut oil plus some for oiling tin

1 medium red onion, finely chopped

200g mixed small-cut frozen veg (carrots, sweetcorn, peas, green beans)

110g polenta (cornmeal)

160g brown rice flour (or 80g each of gram & brown rice flours)

1 heaped tsp. gluten-free baking powder

115g cheddar cheese, grated

200ml non-dairy milk

4 eggs

2 tbsp. chopped chives

Freshly-ground black pepper


  1. Preheat oven to 200°C/gas mark 7 and lightly oil a muffin tin (no need to oil if using silicone muffin moulds).
  2. Fry bacon in a little coconut oil for 3-4 minutes and add onion for last minute. Turn off heat and add coconut oil until melted. Meanwhile, cook frozen veg for 2 minutes to soften & drain.
  3. Add polenta, flours & baking powder to a bowl and mix. Then add vegetables, cheese and bacon, onions & melted oil mixture.
  4. In a separate bowl, whisk milk with eggs, chives & black pepper. Add to dried ingredients and stir until combined.
  5. Spoon into moulds and cook in oven for 15 minutes until golden and just firm. Leave to cool for 10 minutes then turn out onto a wire rack until cool.
  6. Store in an airtight tin in a cool place or freeze.




  • For Low FODMAP-friendly version omit red onions (add more chives), peas and sweetcorn (add more carrot or other veg), gram flour (use more brown rice flour). Also check your non-dairy milk.
  • If lactose intolerant try low-lactose matured cheeses such as Gruyere, Emmental, Jarlsberg, Italian Parmesan (Parmigiano Reggiano and Grana Padano), or mature Cheddar cheese in quantities to tolerance or just leave out.

Nutritional Highlights

Polenta is a good gluten-free alternative; use quality cornmeal that is certified GMO free.

Brown rice & gram flours are more nutritious than white gluten-free flour; higher in protein keeping you fuller for longer.

Bacon preferably organic, nitrate-free and from pasture-fed animals.

Rainbow veg are the stars of this recipe.  Each colour represents a different antioxidant.

Eggs are a great source of protein.

Red onion is higher in antioxidants than white onions with a sweeter flavour.

Matured cheese is low in lactose, always buy organic good quality cheese.  A good source of calcium and protein.

Coconut oil is a digestive-friendly oil, stable at 220⁰C and won’t turn into a trans-fat.

Chives add a punch of concentrated vitamins & minerals

Adapted from a recipe by Lyndel Costain & Joanna Farrow


This recipe scores 6 plant varieties out of your weekly goal of 30. Your gut microbiome needs a variety of plant foods to thrive and keep you well. Download my free Variety Counter to keep a track of how close you are to reaching the weekly goal.

Jane Barrett is a registered nutritionist and expert in digestive health helping women & children with digestive issues take control of their health through food. She offers support through meal plans, online courses & personalised 1:1 programmes on Zoom.