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Low FODMAP Oat Bran Blueberry Muffins

It can be difficult to meet nutrition needs on a gluten-free or low FODMAP eating plan. But these muffins check off several boxes! A good source of both fiber and protein, they are gluten-free and dairy-free too! Try these low FODMAP oat bran blueberry muffins as part of a quick breakfast or a mid-day snack. These hearty muffins will keep well at room temperature for 2-3 days, or freeze them to enjoy later.


Low FODMAP Blueberry Oat Bran Muffins

A hearty and healthy muffin, slightly sweet, that is gluten free, dairy free and low in FODMAPs.
Course Breakfast, Snack
Cuisine American
Prep Time 15 minutes
Cook Time 26 minutes
Total Time 41 minutes
Servings 12
Calories 210kcal
Author Heidi Gunderson, RDN, CDCES


  • 1 12 cup muffin tin
  • 1 small mixing bowl
  • 1 medium mixing bowl
  • 1 large mixing bowl


  • cups 1:1 gluten-free baking flour I used Bob's Red Mill
  • cups gluten-free oat bran I used Bob's Red Mill
  • 2 tbsp ground flax meal I used Bob's Red Mill
  • 1 tsp gluten-free baking powder such as Clabbergirl
  • ½ tsp baking soda
  • ¼ tsp salt
  • ½ tsp cinnamon
  • cup sugar
  • 2 eggs, at room temperature
  • 1 medium banana, mashed, about 1/2 cup not too ripe
  • 2 tbsp pure maple syrup
  • ¼ cup vegetable oil neutral flavor, like canola
  • 1 cup almond milk, unsweetened
  • 1 tsp vanilla gluten-free
  • 1 cup blueberries fresh or frozen


  • Preheat oven to 375℉. Line a 12-cup muffin tin with paper liners and spray lightly with non-stick cooking spray.
  • In the large mixing bowl, add the oat bran and ground flax and combine. Then add the almond milk, stir to mix and set aside.
  • In a medium mixing bowl, add the flour, baking powder, baking soda, salt, cinnamon and sugar and mix together. Set aside.
  • In the small mixing bowl, beat the room-temperature eggs for 15-30 seconds. Then add the oil, maple syrup and vanilla. Add this mixture to the large bowl with the oat bran and mix well to combine.
  • Using the small mixing bowl, add a banana and mash with a fork or hand mixer. Then add the mashed banana to the large bowl with the oat bran mixture and mix well.
  • Add the flour mixture gradually to the oat bran mixture to combine all ingredients.
  • Gently fold the blueberries into the muffin batter.
  • Spoon filling into each muffin cup almost to the top of the liner. Bake at 375℉ for 26-28 minutes. Remove from oven and let sit for 2-3 minutes, then remove muffins carefully to a cooling rack to cool completely.


Serving: 1muffin | Calories: 210kcal | Carbohydrates: 33g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Sodium: 146mg | Fiber: 5g

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