Chocolate, Peanut Butter and Banana Muffins (low FODMAP, gluten-free, dairy-free) | A Less Irritable Life

Chocolate, Banana and Peanut Butter Muffins

  • Author: Glenda Bishop
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 16 regular muffins or 48 mini muffins
  • Category: Baked Goods


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)


  1. Preheat oven to 175°C for a fan-forced oven. Prepare muffin tins with cases or by spraying with oil.
  2. 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.
  3. 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.
  4. 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).
  5. 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.

Ingredient Notes

  • 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

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