Homemade muffins are an incredibly convenient snack to have on hand. They’re naturally portion-controlled (provided you resist going back for seconds), they can be frozen so you always have some available, and they’re super handy for tossing into lunchboxes because they don’t have to be kept cold. Plus, I like muffins, especially these chocolate, banana and peanut butter muffins.
Let’s talk FODMAPs
When it comes to the low FODMAP diet, you do need to make a few changes to muffins to make them low FODMAP. First, you need to use a gluten-free flour blend that’s also low FODMAP, since not all gluten-free flours are. Next, you need to use a low FODMAP milk, such as lactose-free milk or a low FODMAP dairy-free option such as almond milk. Lastly, you need to make sure that all of the other ingredients are also low FODMAP.
All of these things make it particularly challenging to buy pre-made muffins and it’s why I normally won’t risk any muffin I haven’t made myself.
But you can make low FODMAP muffins at home that are light and fluffy and also taste great. These Chocolate, Banana and Peanut Butter Muffins are an excellent example…
How banana helps gluten-free baked goods
I’ve mentioned before in my recipe for Low FODMAP Banana Pancakes that including mashed banana in gluten-free baked goods is particularly helpful for getting them to bind and rise well, while also keeping them light, fluffy and moist. That’s why I tend to include mashed banana in a lot of my low FODMAP baked goods.
But, as much as I like banana bread, I also love chocolate. And peanut butter. Thankfully, they all go beautifully together.
Peanut butter actually helps too
And adding peanut butter to the ‘wet ingredients’ of the muffins helps to make the batter smoother and it also acts as a binding agent to help add stability to the gluten-free flour.
When I first cooked these muffins, I was so surprised by their fluffiness and how ‘normal’ they seemed. If someone else had made them and popped them in front of me, I truly wouldn’t have known they were gluten-free and dairy-free. But to be sure the first go wasn’t a fluke, I’ve made them quite a few times. You’ve got to test these things right?! And I’ve been happy every time.
Serving these low FODMAP muffins and keeping them tasting good
Gluten-free products are best on the day they’re made and can start to dry out fairly quickly after that. But if you pop them in the freezer after they’ve cooled completely, they’ll be great after they’re defrosted. The best thing about freezing muffins is that you’ll always have low FODMAP snacks on hand. Plus it helps to keep their texture more similar to the day they were made.
Actually, I like these muffins the best when they’re just a little bit warm. Which you can do by quickly zapping them in the microwave. And if you’re feeling like a real treat, top a warm muffin with some low FODMAP ice cream or cream and you’ve got a lovely dessert.
However I normally eat these muffins as a simple snack, enjoying them plain as is. But, sometimes I do like to spread them with a little strawberry jam as a treat. If you do this, make sure that the jam is low FODMAP and sweetened regular sugar.
These deliciously light and fluffy chocolate banana and peanut butter muffins are low FODMAP, gluten-free and dairy-free. Great for sensitive tummies.
- 280g low FODMAP gluten-free flour
- 2 tsp gluten-free baking powder
- 1/2 tsp baking soda
- 1 tsp guar gum (see notes)
- 1/4 cup (25g) cocoa
- 1/2 tsp cinnamon
- 2 tbsp brown sugar
- 2 XL eggs
- 1 cup mashed banana – you’ll need 2 large bananas for this
- 1/2 cup smooth peanut butter, preferably a natural peanut butter with nothing else added
- 1/4 cup macadamia oil
- 2 tsp white vinegar
- 1 cup unsweetened almond milk (see notes)
- Preheat oven to 175°C for a fan-forced oven. Prepare muffin tins with cases or by spraying with oil.
- Sift the flour, baking powder, soda, gum, cocoa and cinnamon into a large bowl. Add the brown sugar. Use a large balloon whisk to mix thoroughly for about 30 seconds.
- In a small bowl or jug, combine the eggs, banana, peanut butter and oil. Then mix in the vinegar and milk. It’s best to mix the wet ingredients in two stages so that you can gradually thin out the peanut butter.
- Add the wet ingredients to the flour mixture and mix until just combined. Note that the batter will be quick thick. Divide batter between the muffin cases, filling each muffin case about 3/4 full. This will make 16 regular muffins or 48 mini muffins, or a combination (e.g. 12 regular and 12 mini).
- Bake in the oven for 20 minutes for regular muffins or 15 minutes for mini muffins, or until just cooked through. Check muffins with a skewer to ensure they’re cooked, then remove from oven and cool in the tins for 5 minutes. Then remove muffins from the tin and cool on a rack.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free and dairy-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- If the gluten-free flour mix you’re using already contains a gum, such as xanthan gum or guar gum, you shouldn’t need to add any more to it and so can omit the guar gum from this recipe.
- Almond milk is low FODMAP, but you could also use lactose-free milk, soy protein milk or hemp milk, depending on your personal food tolerances.
- Gluten-free baked goods always have the best texture on the day they’re made, but these muffins can be reheated to soften them up and make them taste as good as new.
Low FODMAP Portion
- Serving Size: 1 regular muffin or 2-3 mini muffins