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Home » Breakfast

Low FODMAP Blueberry Muffins

Published: May 22, 2018 · Updated: Apr 5, 2022 by Em Schwartz, MS, RDN

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Low FODMAP Blueberry Muffins
A basket of blueberry muffins. In the top right corner a black text overlay reads "Low FODMAP Blueberry Muffins."
A batch of blueberry muffins on a cooling rack. A black text overlay reads "Low FODMAP Blueberry Muffins."
A bowl of blueberry muffins. Above the bowl, black text reads "Low FODMAP Blueberry Muffins."
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9 blueberry muffins in a bowl lined with a dark gray linen napkin

Enjoy these warm, fluffy low FODMAP blueberry muffins for breakfast or dessert. They're made with just 9 ingredients including FODMAP diet-friendly amounts of blueberries, low FODMAP flour, and almond milk.

Most blueberry muffin recipes are made with wheat flour. While the low FODMAP diet does not need to be wheat-free (for most people), wheat-based products tend to be higher in FODMAPs, specifically the FODMAP group: fructans.

Blueberries can also be high in FODMAPs when eaten in larger amounts.

This blueberry muffin recipe features gluten-free flour (a low-FODMAP alternative to wheat flour) and a smaller amount of blueberries to reduce the FODMAP content.

Jump to:
  • Shopping List
  • Low FODMAP notes
  • Instructions
  • Serve this with
  • Recipe
Ingredients needed for low FODMAP blueberry muffins measured and divided into small white bowls

Shopping List

To make these low FODMAP muffins, add these ingredients to your shopping list:

  • Bob’s Red Mill Gluten-Free 1:1 Baking Flour (the blue bag) - 1 ¾ cup
  • Baking powder - 2 teaspoons
  • Salt - ½ teaspoon
  • Granulated sugar - ¾ cup
  • Avocado oil (or canola oil) - ½ cup
  • Unsweetened almond milk - ½ cup
  • Eggs - 2 large
  • Pure vanilla extract - 1 teaspoon
  • Fresh blueberries - 1 ½ cup

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.

Avocado oil is naturally low in FODMAPs. Like other plain cooking oils, avocado oil contains only dietary fat and no carbohydrates (FODMAPs are types of carbohydrates). I like avocado oil because it is a source of monounsaturated fats (heart-healthy fats). It is also neutral-flavored with a high smoke point, making it a versatile option for cooking and baking.

Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.

Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low-FODMAP flour. Wheat flour is high in FODMAPs, whereas gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cups or 100 grams.

Although this Bob's Red Mill flour hasn’t specifically been tested, it appears to be low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store and online.

Unless you tolerate GOS, avoid the Bob's Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This flour is made from higher FODMAP garbanzo beans.

A batch of blueberry muffins on a cooling rack.

Instructions

To make these low FODMAP blueberry muffins, simply:

Step 1: Preheat oven to 350°F. Line a regular muffin tin with muffin liners.

Whisking gluten-free flour, baking powder, and salt.

Step 2: In a large mixing bowl, whisk gluten-free flour, baking powder, and salt until mixed. Using a spatula, create a well in the center of the flour mixture.

Whisking eggs, sugar, oil, milk, and vanilla.

Step 3: In a medium mixing bowl, whisk together sugar, avocado oil, low FODMAP milk, eggs, and vanilla extract until smooth.

Adding wet ingredients to flour mixture.

Step 4: Pour the wet ingredients into the well created in the center of the dry ingredients.

Whisking muffin batter.

Whisk until just mixed. When the batter is almost mixed (still a little lumpy), I like to finish by running a spatula around the sides and underneath the batter to help catch any hidden pockets of dry ingredients.

Folding blueberries into muffin batter.

Step 5: Gently fold the blueberries into the muffin batter.

Filling muffin tin with blueberry muffin batter.

Step 6: Divide the batter evenly into the lined muffin tin cups. I like to use an ice cream scoop (similar) to help divide the batter evenly. The scoop I use equals a ¼ cup.

Transferring muffin tin filled with muffin batter to the oven.

Step 7: Bake for 28-32 minutes, or until the tops are lightly golden and a toothpick inserted into the center comes out clean.

Freshly baked blueberry muffins in a muffin tin.

Step 8: Remove muffins from the oven. Cool in the muffin tin for 10 minutes.

Serve warm. Or, remove muffins from tin and transfer to a wire cooling rack. Cool muffins completely before storing.

A low FODMAP blueberry muffin broken in half.

Storage: After cooling completely to room temperature, transfer muffins to an airtight container and store at room temperature for 3-4 days.

Serve this with

Every person has unique nutritional needs. If you'd like to enjoy these muffins with additional food, consider adding a serving of:

  • Low FODMAP protein like a hard-boiled egg or schmear of peanut butter
  • Low FODMAP milk like a glass of lactose-free cow's milk or unsweetened almond milk

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Recipe

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gluten-free blueberry muffins in a bowl lined with a cloth napkin

Low FODMAP Blueberry Muffins


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5 from 7 reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 40 minutes
  • Yield: 12 1x
  • Diet: Low Lactose
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Description

Enjoy these warm, fluffy low FODMAP blueberry muffins for breakfast or dessert. They're made with just 9 ingredients including low FODMAP amounts of blueberries, wheat-free flour, and almond milk.


Ingredients

Scale

1 ¾ cup Bob’s Red Mill Gluten-Free 1:1 Baking Flour (the blue bag)
2 teaspoons baking powder
½ teaspoon salt
¾ cup granulated sugar
½ cup avocado oil (or canola oil)
½ cup unsweetened almond milk
2 large eggs
1 teaspoon pure vanilla extract
1 ½ cup fresh blueberries


Instructions

  1. Preheat oven to 350°F. Line a regular muffin tin with muffin liners.
  2. In a large mixing bowl, whisk gluten-free flour, baking powder, and salt until mixed. Using a spatula, create a well in the center of the flour mixture.
  3. In a medium mixing bowl, whisk together sugar, avocado oil, low FODMAP milk, eggs, and vanilla extract until smooth.
  4. Pour the wet ingredients into the well created in the center of the dry ingredients. Whisk until just mixed. 
  5. Gently fold the blueberries into the muffin batter.
  6. Divide the batter evenly into the lined muffin tin cups. I like to use a ¼-cup ice cream scoop (with a trigger) to help.
  7. Bake for 28-32 minutes, or until the tops are lightly golden and a toothpick inserted into the center comes out clean.
  8. Remove muffins from the oven. Cool in the muffin tin for 10 minutes.
  9. Serve warm. Or, remove muffins from tin and transfer to a wire cooling rack. Cool muffins completely before storing.

Storage: After cooling completely to room temperature, transfer muffins to an airtight container and store at room temperature for 3-4 days. Freeze for up to 3 months. 

Notes

Low FODMAP Serving: One serving (1 muffin) is low FODMAP by ingredients. Individual tolerance may vary. For more information about specific ingredients, please refer to the "Low FODMAP Notes" section (above the recipe in the blog post) or the Monash FODMAP app. 

Frozen blueberries: Frozen blueberries can be substituted for fresh. When I tested this, the muffins had a slight blue-purple hue but were overall very similar in taste and texture to the muffins made with fresh.

Flax eggs: I have also tried this recipe substituting flax eggs (2 tablespoons flaxseed meal thickened in 5 tablespoons water) in place of the eggs to make these muffins plant-based. The result is a denser blueberry muffin with a pronounced flaxseed flavor. 

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Dessert, Breakfast
  • Method: Bake
  • Cuisine: American

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A basket of blueberry muffins. Above a black text overlay reads "Low FODMAP Blueberry Muffins."
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Comments

  1. Amy says

    September 14, 2024 at 10:42 pm

    These were super delicious and easy to make! I was a bit nervous because I only had frozen blueberries to use, but I ran them under water to thaw a bit, and then drained them for a little while longer and it wasn't a problem. So glad we found your site - this is an amazing resource for people on this journey - thank you!

    Reply
    • Em Schwartz, MS, RDN says

      September 16, 2024 at 10:12 am

      Thanks for taking the time to share, Amy!

      Reply
    • Margaret says

      January 16, 2025 at 7:15 am

      I used frozen blueberries, and added a little GF flour to coat them.

      Reply
  2. Jess says

    April 17, 2024 at 6:51 pm

    These were so good! I added in a little vanilla protein powder in substitute for some of the flour and then added extra milk because protein powder makes the mixture thicker. And they turned out perfectly! Best blueberry muffins!

    Reply
  3. Isabel Barajas says

    February 18, 2024 at 9:53 am

    These are my all-time favorite muffins, me and my family always can't get enough of them!

    Reply
  4. Amber says

    January 10, 2024 at 7:40 pm

    I just started the low fodmap diet this week, and it's been pretty overwhelming learning that I can't eat so many things (for a time, anyway). But the possibility of safe muffins is awesome! I saw in your notes that frozen blueberries could be used, but I was just wondering should they be thawed first or can they go in frozen? Thanks (and thanks for all the yummy-sounding recipes)!

    Reply
    • Em Schwartz, MS, RDN says

      January 11, 2024 at 7:34 am

      Hi Amber, You're so right. This temporary diet *can* feel daunting, especially at first, but it can (and often does) get easier to navigate over time. To answer you're question, I've found it best to add frozen berries directly to the muffin batter. Enjoy and best wishes on your journey! -Emily

      Reply
  5. Jessica says

    January 05, 2024 at 12:46 pm

    Is it possible to add protein powder to this? Would the flour need to be adjusted if so? Thanks!! I've made these a couple of times and they are wonderful!

    Reply
    • Em Schwartz, MS, RDN says

      January 06, 2024 at 7:32 am

      Hi Jessica, Thanks! I haven't tried this yet but I think substituting protein powder for some of the flour in these muffins could work. For a starting point, I would suggest trying .25 cup protein powder (that you tolerate) and 1.5 cups gluten-free flour. Hope that helps! -Emily

      Reply
  6. Bri says

    December 22, 2023 at 12:00 pm

    How is this low fodmap if it has sugar in it?

    Reply
    • Em Schwartz, MS, RDN says

      December 23, 2023 at 9:22 am

      Hi Bri, Great question! Only certain types of sugar/carbohydrates are high in FODMAPs. Sucrose is the type of sugar found in granulated (cane/beet) sugar. This type of sugar is not a FODMAP. -Emily

      Reply
  7. stinapete says

    January 11, 2023 at 3:55 pm

    I've made these twice now and find that I am having an issue with some of the muffins tasting like baking powder in spots. It's an obvious taste that I find hard to describe but unfortunately tastes inedible. I am whisking the dry ingredients as instructed and using separate bowls for dry and wet ingredients. I had just circled back around today to see if anyone else was experiencing this. I will try and sift the ingredients next time, as the ones that don't have this issue are delicious and rise perfectly.

    Reply
    • Em Schwartz, MS, RDN says

      January 12, 2023 at 9:00 am

      Hi, I'm sorry you've had this experience. Some people are extra sensitive to the flavor of baking powder, especially if the baking powder used contains aluminum. If sifting doesn't help to distribute the baking powder, here are a couple of other options to consider: try an aluminum-free or single-acting baking powder (if you can find it), or try adding 1-2 tablespoons of lemon juice to a scant 1/2 cup of almond milk before using in the recipe. The acidic lemon juice can help neutralize the more bitter, basic (pH) baking powder when it's mixed. -Emily

      Reply
  8. Kyla says

    August 07, 2022 at 4:07 pm

    Theses were amazing! Thank you so much for this recipe!

    Reply
  9. Jennifer says

    February 23, 2022 at 8:21 am

    Two of my children have tree nut allergies. Is there an alternative?

    Reply
    • Em Schwartz, MS, RDN says

      February 23, 2022 at 11:09 am

      Hi Jennifer, lactose-free (cow's) milk or rice milk are also low FODMAP and could be substituted for the almond milk. Best, -Em

      Reply
  10. Ruth Apollo says

    September 17, 2021 at 7:23 pm

    I'm new to Fodmap and this is one of the first recipes I tried. These are delicious. I only made 2 modifications. I used 2% lactose free milk and vegetable oil since I didn't have the other listed ingredients.
    These were as good as any muffins I've ever tried. Thank you for the recipe.

    Reply
  11. Wella says

    January 12, 2021 at 1:18 am

    Magic in a Muffin! I am new to the lowFODMAP way of life and was mourning all the baked goods I could no longer enjoy. Enter your blueberry muffins...these little bundles of goodness are pure magic! My family and friends love them as well and they are now a weekly staple at our home. Thank you so much giving me hope that baking could still be part of my life and for sharing this incredible recipe with the world!

    Ps: I like to sprinkle a little bit of brown sugar on top of my muffins for added goodness but they taste wonderful without it as well.

    Reply
  12. Nicole says

    December 30, 2019 at 4:03 pm

    Just made these and they turned out sooo yummy! I used the Trader Joe’s almond, cashew & macadamia nut beverage, and it still turned out great! Thank you for the yummy recipe!

    Reply
    • Em Schwartz, MS, RDN says

      January 07, 2020 at 11:26 am

      Thanks for sharing, Nicole!

      Reply
  13. Stepahnie says

    April 09, 2019 at 7:48 am

    HI, How many muffins could you eat to stay low fodmap? one ot two?

    Reply
    • Emily says

      April 09, 2019 at 8:50 pm

      Hi Stephanie! By ingredients, two should be low FODMAP, but I'd start with one to gauge tolerance.

      Reply
  14. MB says

    January 02, 2019 at 8:08 pm

    Hi Emily,
    In your Swedish Macaroon Tea Cakes you used Bob's Red Mill Gluten Free All-Purpose Baking Flour and in this recipe, you used Bob's Red Mill Gluten Free 1-to-1 Baking Flour. Is there a big difference between the two? Can I just use one or the other for both recipes?
    Thanks

    Reply
    • Emily says

      January 02, 2019 at 8:46 pm

      Yes, it is meant to be the same. For both of these recipes I used: Bob's Red Mill Gluten Free 1 to 1 All Purpose Baking Flour.

      Reply
  15. Erica says

    September 06, 2018 at 9:19 pm

    Could I use Stevia for sweetener to lower carbs?

    Reply
    • Emily says

      September 07, 2018 at 7:20 am

      Hi Erica! Great question! I have not tried it, but you should be able to substitute stevia (which is low FODMAP as long as there is no added inulin in the ingredients). As stevia is sweeter than sugar, less is often required. A liquid is also usually added to replace the lost volume. For baking, Stevia in the Raw (which is low FODMAP) suggests using stevia in half the amount of sugar called for (so 6 Tbsp.), adding an extra egg white, and maybe reducing the cooking temperature/time. I would also maybe add ~1/4 cup more almond milk to help make up for the lost volume. Please let us know if you give it a go!

      Reply
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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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