The best Low FODMAP Muffins (GF, DF, LFM)

#glutenfree #dairyfree #lowfodmap

I love muffins. They're definitely up there with one of my absolute favourite baked treats to enjoy. But one of the things I love most about them is how easy they are to make, and these are no exception. I love to whip up a batch to know I have something healthy to curb the sweet cravings for the week ahead.

Now the base recipe for these muffins is pretty simple, but the flavour combos are where you can have the most fun! This recipe makes 12 muffins - but I couldn't decide which flavour to make, so I split the base into 3 bowls and mixed up three different flavours for the bake. If you'd prefer to stick to the one flavour, simply triple the ingredients - or get creative and make your own!

These muffins are gluten free, dairy free, and low FODMAP at one serve; so they're nice and easy on the tummy. You can enjoy them guilt free, although I'm the first to admit its hard to stop at just one!

This recipe calls for almond meal, buckwheat flour, and quinoa flour, but it is completely fine to substitute if required! In the past I've also used a quinoa/rice/tapioca blend, subbed in coconut flour (play around with the quantity as coconut flour is much thirstier and will throw of your liquid ratios - also not low FODMAP), and even protein powder for an extra protein boost! Ensure that your substitutions are gluten free/FODMAP compliant is required.

This recipe does call for eggs. I haven't tried it with a chia- or flax-egg lean substitute but I'm sure it would still be delicious.

Best Low FODMAP Muffins

gluten free, dairy free, low FODMAP

yield: 12 MUFFINS

prep time: 15 MINUTES

cook time: 25 MINUTES

total time: 40 MINUTES

INGREDIENTS

for the base

• 120g almond meal

• 80g buckwheat flour

• 40g quinoa flour

• 1 tsp baking powder

• 200g coconut yogurt

• 2 eggs

• 90mL almond milk

• 1 tsp rice malt syrup

for the blueberry (makes 4)

• 100g fresh or frozen blueberries

• additional sweetener (to taste)

for the maple pecan (makes 4)

• 40mL maple syrup

• 60g roughly chopped pecans

for the coconut choc cranberry (makes 4)

• 40g dried cranberries

• 40g shredded coconut

• 4 squares of dark chocolate

INSTRUCTIONS

1. Mix together flours and baking powder is a large bowl and combine.

2. Stir in coconut yogurt, whisked eggs, almond milk, and rice milk syrup and mix well.

3. Preheat oven to 180 degrees celsius. Split the mixture evenly into three smaller bowls.

3. In the first bowl, add your blueberries and any additional sweetener. Combine, and spoon evenly into 4 muffin moulds.

4. In the second bowl, add your maple syrup and pecans. Combine, and spoon evenly into 4 muffin moulds.

5. In the third bowl, add cranberries and coconut. Combine, and spoon evenly into 4 muffin moulds. Place one square of dark chocolate vertically in the centre of each muffin mould.

5. Bake for 25-30mins or until the tops are golden brown. Let cool and enjoy!

Almond meal is low in FODMAPs at a 24g serve. This recipe calls for 12g per serve and should be tolerated by most individuals. Consuming additional almond meal will result in a serving size with high amounts of Oligos (GOS).

Buckwheat flour, quinoa flour, coconut yogurt, almond milk, rice malt syrup, maple syrup, pecans, are all low in FODMAPs. Egg is a protein and does not contain carbohydrates.

Blueberries are low in FODMAPs at 40g, therefore the 25g per serve specified by this recipe should be tolerated by most individuals. Consuming additional blueberries will result in a serving size with high amounts of Oligos (fructans). Ensure additional sweetener (if used) is FODMAP compliant.

Dried cranberries are low in FODMAPs at 15g, therefore the 10g per serve specified by this recipe should be tolerated by most individuals. Consuming additional dried cranberries will result in a serving size with high amounts of Oligos (fructans).

Dried coconut is low in FODMAPs at 30g, therefore the 10g per serve specified by this recipe should be tolerated by most individuals. Consuming additional dried coconut will result in a serving size with high amounts of sorbitol.

85% Dark Chocolate is low in FODMAPs - this is based off of a choice not containing dairy (as the threshold may change due to the introduction of lactose). I like to use this one or this one which are both commercially available and delicious.

. * According to research by The Monash University Low FODMAP research team