Low FODMAP Blueberry Muffins

Not only are these Low FODMAP Blueberry Muffins easy-to-make and absolutely scrumptious, but they’re also gluten free and dairy free! Enjoy them for a sweet treat or a yummy breakfast.

Friends, I’m not usually the baking kind of gal, but lately, I’ve been baking up a storm. I’m kind of loving it! 🙂

My husband Al is also totally thrilled by all of the baked goodies in our house. He’s got a little bit of a sweet tooth.  Me, not (always) so much, but I am really enjoying these yummy, Low FODMAP Blueberry Muffins.

Plant-Based Modifications:

These muffins are perfect for a sweet treat, yummy breakfast, or brunch and I love that they’re packed with fresh blueberries! They’re also gluten-free, dairy-free and primarily plant-based.

I haven’t tried it in this particular recipe, but you could try making this recipe vegetarian or vegan-friendly, by swapping out the egg for a flax egg. I’ve used the ratio of 1 Tbsp. flax meal stirred into 2 ½ Tbsp. water per “egg” to work well in other baking recipes. Flaxseed is also low FODMAP in 1 Tbsp. or 15-gram servings.

Serving Suggestions:

As these muffins are primarily carbohydrate based, I would serve them with something higher in protein to help get a balance of macronutrients (i.e., fats, protein, and carbohydrates). So, I would suggest serving a muffin with one of the following:

• An egg or two
• Peanut butter (A low FODMAP serving is 2 Tbsp. or 32 grams)
• Walnuts (A low FODMAP serving is 10 nuts or 30 grams)

These muffins are also delicious, especially when they’re warm out of the oven, with a cold glass of low FODMAP milk like:

• 1 cup lactose-free cow’s milk (257 grams)
• 1 cup almond milk (240 grams)
• 1 cup hemp milk (240 grams)
• 1 cup macadamia milk (240 grams)
• 1 cup quinoa milk (240 grams)
• ¾ cup rice milk (200 grams)

Low FODMAP Blueberry Muffins

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• Author: Em Schwartz, MS, RDN
• Prep Time: 10 mins
• Cook Time: 30 mins
• Total Time: 40 minutes
• Yield: 12 1x

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Description

Not only are these Low FODMAP Blueberry Muffins easy-to-make and absolutely scrumptious, but they’re also gluten free and dairy free! Enjoy them for a sweet treat or a yummy breakfast.

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Ingredients

• 2 cups Bob’s Red Mill 1:1 Gluten-Free Baking Flour
• 2 tsp. baking powder
• ½ tsp. salt
• ½ cup melted coconut oil
• ¾ cup sugar
• 1 cup macadamia milk (or other low FODMAP milk)
• 2 eggs
• 1 tsp. vanilla
• 1 ½ cups fresh blueberries

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Instructions

1. Preheat oven to 375°F. Grease a muffin tin or fill with liners.
2. In a medium bowl, mix together flour, baking powder, and salt.
3. In a large bowl, mix together coconut oil and sugar. Then add macadamia milk, eggs, and vanilla, and mix well.
4. Stir dry mixture into wet ingredients until just mixed. Gently fold blueberries into batter.
5. Divided mixture evenly into muffin cups. Bake 30 minutes or until done. Cool slightly before moving from pan. Serve warm or cool completely.

Notes

Blueberries:  A low FODMAP serving is a ¼ cup heaped or 40 grams.

• Category: Breakfast
• Method: Bake
• Cuisine: American

Keywords: gluten-free, dairy-free, baking