Low FODMAP Blueberry Muffins

Gluten-Free Blueberry Muffins (Low FODMAP)

Low FODMAP Gluten-Free Blueberry Muffins. Yes, you heard right! Muffins are a pretty great invention, we definitely can't argue that. The downside though is today a store-bought muffin is typically not made to be as healthy as it could be.

They are loaded with refined and processed ingredients like oils, sugar and wheat flour! Hardly the ingredients your gut wants to thrive!

For anyone who suffers from digestives issues such as IBS. The average muffin can cause your gut to feel rather unhappy which ultimately leaves you feeling far from your best.

Low FODMAP Blueberry Muffins


Our gluten-free blueberry muffins are made with a lot of TLC, literally with ingredients that care and will leave you and your gut feeling happy and wholesome.

Apart from blueberries, these muffins contain a combination of oat flour, almond meal and white rice flour. All known to be gentle on the digestive system.

I used erythritol as the choice of sweetener as this is also a great option if you are following a low FODMAP diet.

Low FODMAP Blueberry Muffins (Gluten-Free​)

You will notice this gluten-free blueberry muffin recipe calls for mashed ripe banana. Ripe bananas aren't really considered low fodmap however a small amount spread out between these muffins shouldn't do any harm.

However, the recipe is also great without the banana, so please feel free to leave it out. If that makes the mixture seem a little too dry. Don't sweat it just add a dash more almond milk until it is a thick batter consistency and you are good-to-go!

Low FODMAP Blueberry Muffins

Let's make some gluten-free blueberry muffins!

Start by preparing the muffin pan then you can begin to make your mixture.

Go ahead and melt the coconut oil if you choose to use that option. The best way to do this is by putting the oil in a small heatproof glass or glass bowl and set it in boiling water. You will see that it melts in no time and it is way healthier than using the microwave 😉

While the coconut oil is melting you can begin to get the rest of the ingredients together.  In a large bowl sift or whisk together the dry ingredients (except the sweetener) and set aside.

Low FODMAP Blueberry Muffins

Take a separate bowl and in it beat together the wet ingredients along with the oil that should be melted by now.

You can the go-ahead and add the bowl of dry ingredients into the wet ingredients and using a spatula fold the two together until they are well incorporated.

P.S muffins don't like to be over-mixed.

Low FODMAP Blueberry Muffins

If you are happy with your batter it is time to add in those frozen blueberries and give it one more gentle stir until the blueberries are evenly distributed throughout the batter.

Add a generous scoop of batter into each muffin cup - an ice-cream scoop could be useful here. Once you have evenly scooped the batter into your muffins cups it is time to pop the muffin tray into the oven and bake until cooked and beautifully golden.

Low FODMAP Blueberry Muffins

Remove them from the oven and let them cool slightly before tucking in.

You can either serve them to your guests from here with a cup of tea or pop them into the freezer and bring one out whenever you feel the need!

They make a great snack any time of the day no matter our age, so pop one into your's or the kid's lunch box before leaving for the day. That way you'll also avoid the store-bought snack craving while you're out.

Yes, it is all about planning ahead and take it from us it doesn't have to be complicated to be healthy.

We hope you enjoy the gluten-free blueberry muffins!!

Don't forget to tag us in the pics when you make this recipe 🙂

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Gluten Free Blueberry Muffins

Low FODMAP Blueberry Muffins (Gluten-Free​)


Scale

Ingredients

2 large  free-range egg

¼ cup olive oil or coconut oil

½ cup bananas mashed

100g frozen blueberries

⅓ cup erythritol 

¼ cup almond milk

½ teaspoon vanilla extract

⅓ cup gluten-free rolled oats (blended to flour)

¼ cup almond meal

2 tablespoon tapioca starch

¼ cup white rice flour

¼ teaspoon salt

½ teaspoon baking powder (gluten & aluminium free)


Instructions

  1. Preheat oven to 190ºC.
  2. Lightly grease muffin tin with butter or coconut oil.
  3. In a large bowl melt the coconut oil. If you're using olive oil skip this step.
  4. In the same large bowl with the oil mix in the egg, mashed bananas (if using), sweetener, almond milk and vanilla extract.
  5. In a separate bowl mix together the oats, almond meal, tapioca starch, white rice flour, salt, and baking soda. 
  6. Slowly fold the dry ingredients into the wet, and stir until just combined. Gently stir in the frozen blueberries. 
  7. Pour the batter evenly into 6 - 9 muffin tins and bake for approximately 35 minutes until golden and cooked through. 
  8. Let the muffins cool in the pan for at least 5 minutes and then remove. They will stay fresh in a container at room temperature for a few days, or in the freezer for a few months.

Low FODMAP Blueberry Muffins

Low FODMAP Blueberry Muffins

Low FODMAP Blueberry Muffins

Low FODMAP Blueberry Muffins

Low FODMAP Blueberry Muffins


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