Low FODMAP Oat Bran Blueberry Muffins

These hearty muffins keep well at room temperature for 2-3 days, or freeze them to enjoy later. They are a good source of fiber and protein. In addition to being low in FODMAPs, they are gluten-free and dairy-free too!  (Using gluten-free ingredients ensures the product is also wheat-free).

1 1/4 C gluten free flour- I used Bob’s Red Mill 1:1 baking flour

1 ¾ C gluten-free oat bran- I used Bob’s Red Mill  

2 TB ground flax seed (flax meal)

1 tsp gluten-free baking powder- I used Clabbergirl  

½ tsp baking soda

¼ tsp salt

½ tsp cinnamon

1/3 cup sugar

2 room-temperature eggs, beaten *Tip: place cold eggs in a bowl with warm

water for 15 minutes to bring to room temp more quickly)

1 medium banana, mashed, about ½ cup. *Tip: Use a non-ripe banana (lower in FODMAPs)

2 TB pure maple syrup

¼ cup vegetable oil- I used canola oil

1 C almond milk, unsweetened

1 tsp vanilla

1 cup blueberries, fresh or frozen (may substitute raspberries)

2 tsp lemon juice 

1-2 tsp course sugar for top (optional)


1. Preheat oven to 375 degrees. Spray a 12-cup muffin tin or paper liners. 

2. In a large bowl, add the oat bran and ground flax. Then add the almond milk and stir to combine. Set aside.

3. In a separate medium bowl, mix the flour, baking powder, baking soda, salt, cinnamon, and sugar. Set aside.

4. In a separate small bowl, beat eggs for 15-30 seconds. Stir in oil, maple syrup and vanilla. Add to oat bran mixture and mix well.  Add mashed banana and mix well.  Then add the flour mixture gradually, mixing well. 

5. Add lemon juice to the cup of blueberries and gently fold berries into muffin batter. 

6. Fill each muffin cup to the top of the liners. Sprinkle with 1-2 tsp sugar if desired. Bake at 375 degrees for 28-30 minutes. Remove from oven. Let sit for 2 minutes and then remove from pan to cool completely on cooling rack.

Nutrition Information in 1 muffin: 210 calories, 7 gm fat, <1 gm sat fat, 31 mg cholesterol, 150 mg sodium, 33 gm carbohydrate, 5 gm fiber, 5 gm protein

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