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.
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 of a heaping ¼ cup or 40 grams. Larger servings contain higher levels of fructans.
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.
Instructions
To make these low FODMAP blueberry muffins, simply:
Step 1: Preheat oven to 350°F. Line a regular muffin tin with muffin liners.
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.
Step 3: In a medium mixing bowl, whisk together sugar, avocado oil, low FODMAP milk, eggs, and vanilla extract until smooth.
Step 4: Pour the wet ingredients into the well created in the center of the dry ingredients.
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.
Step 5: Gently fold the blueberries into the 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.
Step 7: Bake for 28-32 minutes, or until the tops are lightly golden and a toothpick inserted into the center comes out clean.
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.
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
Similar recipes
- Low FODMAP Pumpkin Muffins with Chocolate Chips
- Low FODMAP Lemon Poppyseed Muffins
- Low FODMAP Dark Chocolate Blueberry Mac Nut Clusters
Recipe
Low FODMAP Blueberry Muffins
- Total Time: 40 minutes
- Yield: 12 1x
- Diet: Low Lactose
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
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
- Preheat oven to 350°F. Line a regular muffin tin with muffin liners.
- 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.
- In a medium mixing bowl, whisk together sugar, avocado oil, low FODMAP milk, eggs, and vanilla extract until smooth.
- Pour the wet ingredients into the well created in the center of the dry ingredients. Whisk until just mixed.
- Gently fold the blueberries into the muffin batter.
- 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.
- Bake for 28-32 minutes, or until the tops are lightly golden and a toothpick inserted into the center comes out clean.
- 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.
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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Bri says
How is this low fodmap if it has sugar in it?
Em Schwartz, MS, RDN says
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
stinapete says
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.
Em Schwartz, MS, RDN says
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
Kyla says
Theses were amazing! Thank you so much for this recipe!
Jennifer says
Two of my children have tree nut allergies. Is there an alternative?
Em Schwartz, MS, RDN says
Hi Jennifer, lactose-free (cow’s) milk or rice milk are also low FODMAP and could be substituted for the almond milk. Best, -Em
Ruth Apollo says
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.
Wella says
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.
Nicole says
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!
Em Schwartz, MS, RDN says
Thanks for sharing, Nicole!
Stepahnie says
HI, How many muffins could you eat to stay low fodmap? one ot two?
Emily says
Hi Stephanie! By ingredients, two should be low FODMAP, but I’d start with one to gauge tolerance.
MB says
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
Emily says
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.
Erica says
Could I use Stevia for sweetener to lower carbs?
Emily says
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!