Low FODMAP Cranberry Orange Muffins

These one-bowl low-FODMAP cranberry orange muffins are a yummy, sweet-tart low-FODMAP breakfast or snack option. Make them with just 10 ingredients in less than 45 minutes.

Living on the border of southern Minnesota and Wisconsin, I'm less than an hour from a major US cranberry-growing region. So when fall hits, we're in no shortage of deliciously tart fresh cranberries.

If you didn't know, cranberries are packed with phytonutrients and have been shown to have antioxidant and antimicrobial benefits. (Source: The Cranberry Institute) While I love dried cranberries with almonds in this quinoa salad, they also pair excellently with the citrusy, sweet, and tangy notes of fresh oranges, like in these cranberry-orange muffins.

I designed these muffins to be low FODMAP by:

• Swapping out the usual, higher-FODMAP wheat flour for a low-FODMAP gluten-free flour
• Including low FODMAP amounts of fresh orange juice and zest (don't skip this!) for a hint of citrusy flavor
• Using low FODMAP amounts of fresh (or frozen) cranberries to add pops of color and tartness

I hope you enjoy these as much as I do!

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Related
• Recipe
• Food safety

Ingredients

To make these Low FODMAP Cranberry Orange Muffins, add these ingredients to your shopping list:

• Bob's Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) - 2 cups
• Baking powder - 2 teaspoons // use gluten-free baking powder for gluten-free
• Oranges - 2 medium to make sure you have enough for 2 teaspoons zest + ¼ cup juice
• Table salt or fine sea salt - ¼ teaspoon
• Granulated sugar - 1 cup
• Salted butter - ½ cup (1 US stick)
• Eggs - 2 large
• Unsweetened, plain almond milk - ¼ cup
• Cranberries (fresh or frozen) - 1 to 1.5 cups

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.

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.

Orange zest: One low FODMAP serving is considered the zest of 1 orange (or 5 grams).

Orange juice: Freshly squeezed orange juice is considered low FODMAP in servings of "⅓ glass" or 72 grams, according to Monash University. Larger servings contain higher amounts of the FODMAP - excess fructose.

White sugar is low FODMAP in servings of ¼ cup or 50 grams.

Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

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

Cranberries (fresh or frozen) are low FODMAP in servings of ½ cup or 50 grams. Larger servings contain higher amounts of the FODMAP - fructan.

Instructions

To make these low FODMAP muffins, simply:

Preheat oven to 400°F. Line the muffin tin with paper liners or grease with preferred cooking spray, butter, or oil.

In a large bowl, whisk together gluten-free flour, baking powder, orange zest, and salt.

Add sugar, melted butter, eggs, almond milk, and orange juice. Stir, scraping the side of the bowl at least once, until just combined.

Fold in cranberries.

Divide batter evenly between prepared muffin tin.

Bake for 15-20 minutes or until a toothpick inserted into the center comes out clean and the tops start to turn a light golden brown.

Remove from oven, and let cool for 5 to 10 minutes or until cool enough to transfer to a wire rack.

Serve warm or cool completely to room temperature before storing.

Storage

Store these low-FODMAP cranberry orange muffins at room temperature in an airtight container for use within 3-5 days.

If the muffins start to dry out (common with gluten-free baked goods), I like to re-warm the muffins in the microwave for 15 to 20 seconds before enjoying.

Related

Looking for other low FODMAP breakfast recipes? Try these:

Print

Recipe

Food safety

Some people develop IBS after having gastroenteritis (commonly referred to as a “stomach bug” or the “stomach flu”.) Practicing food safety is one way to help prevent many infections that can lead to gastroenteritis. Here are some food safety tips:

• Wash hands after handing raw flour and unbaked batter.
• Avoid eating batter containing raw flour or eggs.
• Clean countertops, utensils, and equipment with warm water and soap after working with batter.

See more guidelines at USDA.gov.

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