Filled with fresh citrusy flavor, these Low FODMAP Lemon Poppy Seed Muffins are a scrumptious way to enjoy a sweet treat!
Perfect for welcoming spring, these mini muffins (You can make regular-sized ones, too!) are filled with the classic flavor combination of refreshing lemon and nutty poppy seed. They're not overly sweet, so enjoy them for a special breakfast, brunch or dessert!
Shopping List
To make these low FODMAP lemon poppy seed muffins, add these ingredients to your shopping list:
- Bob's Red Mill Gluten-Free 1:1 Baking Flour - 1 ¾ cup
- Granulated sugar - ¾ cup
- Poppy seeds - 2 tablespoons
- Baking powder - 1 ½ teaspoon
- Baking soda - ¼ teaspoon
- Salt - ¼ teaspoon
- Lemon - 2 teaspoons zest + ¼ cup juice (about 1 lemon)
- Extra light tasting olive oil (or canola oil) - ⅔ cup
- Low FODMAP milk - ½ cup (I use unsweetened almond milk)
- Eggs - 3 large
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.
Low FODMAP Milk: Some examples include lactose-free cow’s milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.
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PrintRecipe
Low FODMAP Lemon Poppy Seed Muffins
- Total Time: 35 minutes
- Yield: 12
- Diet: Low Lactose
Description
Filled with fresh citrusy flavor, these Low FODMAP Lemon Poppy Seed Muffins are a scrumptious way to enjoy a sweet treat!
Ingredients
- 1 ¾ cup Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag)
- ¾ cup granulated sugar
- 2 tablespoons poppy seeds
- 1 ½ teaspoon baking powder
- ¼ teaspoon baking soda
- ¼ teaspoon salt
- ⅔ cup extra light tasting olive oil (or canola oil)
- ½ cup low FODMAP milk (I use unsweetened almond milk)
- 3 large eggs
- ¼ cup lemon juice + 2 teaspoons lemon zest (about 1 lemon)
Instructions
- Preheat oven to 350°F. Grease or line a muffin tin.
- In a medium bowl, mix together flour, sugar, poppy seeds, baking powder, baking soda, and salt.
- In a large bowl, whisk together oil, milk, eggs, lemon juice, and zest until well mixed. Add dry ingredients and stir until just mixed. Spoon into muffin cups.
- Bake for 15-20 minutes or until a toothpick inserted into the center comes out clean.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dessert
- Method: Bake
- Cuisine: American
Debbie Gertner says
These look delicious. I’d like to try to decrease the total of oil a bit. Do you think 1/3 cup would work? Also think I’ll try 1/2 c sugar and more lemon zest/ice as someone had suggested. I like a strong lemon taste and less sweet.
Thank you for this recipe! Can’t wait to make it.
Emily says
Amazing
Em Schwartz, MS, RDN says
Thank you, Emily!
Rachel says
These are AWESOME! They are too good because I wanted to eat them all! My husband and kids loved them too!
Anna says
My family & I felt that the lemon taste was not strong enough - would definitely add more lemon juice & zest next time. Also too oily for us - texture was too spongy. I would probably try less oil next time. Thanks.
Em Schwartz, MS, RDN says
Thanks for sharing your experience, Anna. I'm sorry this recipe didn't fit your family's preferences and hope you're able to find a different recipe that works for you. Best, -Em
Nancy says
Hi can this recipe be made into cake instead.
Em Schwartz, MS, RDN says
Hi Nancy, Unfortunately, I have not tried doing this. So, I can't say for sure. If you try it out, please let us know. Best, -Em
Rachelle Forward says
These are really delicious and easy Em! Thank you 🙂
Emily says
Thank you!!
Alisa says
Super easy to make - I love the 2 bowls to clean at the end vs getting a mixer out! Flavor is perfect as is, I just used 1/2 c sugar vs 3/4 c. Delish! Thank you for the recipe and for forging the way for great lowfodmap recipes!
Emily says
Minimal bowls are my jam! 😉 Thanks for sharing your review, Alisa! I appreciate it!
gary bowman says
I wanted to make a loaf of common daily bread, so I used the basics of this recipe minus the lemon and poppy seeds to make it. It came out great. A recipe for ordinary bread has been hard for me to find.
As an extra question, do you know approximately how much xanthan gum is in the 22oz bag of Bob's 1 to 1 flour mix? doesn't have to be totally accurate, just an approximation to start with if I want to put together a similar mix? Just give it a guess!
thanks,
Gary
Emily says
Thanks for sharing, Gary! I do not know how much xanthan gum is in Bob's Red Mill flour. This recipe (although not low FODMAP because of the chickpea flour) uses 2 Tbsp. xanthan gum. https://www.bobsredmill.com/recipes/how-to-make/gluten-free-flour-mixture/
JoAnn says
I made it just as the recipe states. (I do have extra light tasting olive oil). It was delicious! Even my husband who is not Low FODMAP loves them. Thanks!
Emily says
Thanks for sharing, JoAnn!
Janis says
I've made these a few times and they are always a hit! Today I left out the poppy seeds and added some blueberries instead and they were a-mazing! Thanks for the wonderful recipe!
Emily says
Thank YOU, Janis! So glad you like it! Now, I am going to have to try your blueberry swap - it sounds fabulous!! 🙂
Lecia Manfredi says
These look delicious! I cannot have eggs though. What would you recommend as an alternative?
Emily says
Thanks, Lecia! Although I haven't tried them in this recipe, flax or chia seed "eggs" might be an alternative to try. 🙂
Sarah says
These were great! Used canola oil. My only compliant was the lemon taste wasn’t very strong, I’ll be adding more zest and juice next time!
Emily says
Thanks for the feedback, Sarah!
Julianne says
I also didn't find the lemon strong enough
Emily says
Thanks for the feedback.
Peggy L says
I made these and used vegetable oil. They are great!
Emily says
Yay! Glad you like them! Vegetable oil is a great substitute.
Julie says
I made these for my daughter who has frustose Malabsorption...they were easy to make, just confused as to why so much olive oil??? They taste like olive oil after they are baked.....
Emily says
Hi Julie, thanks for the comment! I personally prefer to use olive oil in baking - it's a heart-healthy fat and I tend to always have it on hand. When I am baking I use "extra light" (not just extra virgin) olive oil. This is key because it has less of a pronounced "olive oil" flavor. If you still think the extra light olive oil tastes too much like olive oil, you can substitute vegetable oil or canola oil. Both should not contain FODMAPs (or fructose).
Lorraine says
Just made these for the first time, using rice bran oil. They are DELICIOUS! Thank you for the recipe.
Emily says
That's a great substitution! Thank you for sharing, Lorraine!
kerryn herrick says
hi just wanted to know if your receipes are fructose friendly also and do you have a book with receipes in it.
Emily says
Hi Kerryn! Thanks for stopping by. My recipes are made without "excess fructose", so they are not completely fructose free, but contain fructose in amounts that shouldn't be problematic for most people with IBS. No book (yet 🙂 ), however, I am working on a printable ebook with recipes that should be ready in July.