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Low FODMAP peanut butter banana muffins

Low FODMAP peanut butter banana muffin

Looking for a healthy low FODMAP muffin recipe that also taste great? (And I don’t mean just barely edible) Me too! Let me introduce my latest creation: Low FODMAP peanut butter banana muffins.

At heart, I’m a carb girl. I crave carbohydrate foods for breakfast especially, and a warm muffin satisfies. You can’t go wrong with favorite flavors like peanut butter, banana and a little bit of chocolate thrown in!

Or can you? As it turns out, it is often challenging to meet several goals like health, nutrition and taste in a muffin recipe. Especially on a restrictive eating plan like the low FODMAP diet.

Following a low FODMAP diet means avoiding wheat flour, dairy milk (lactose) and really ripe bananas. Not only that, but most regular muffins are high in fat and sugar, and low in fiber and protein. More dessert-like than a healthy breakfast choice. While I enjoy desserts, as a dietitian I try to limit them.

Don’t despair- I have good news! My recipe for low FODMAP peanut butter banana muffins is both healthier and delicious. (With or without the mini chocolate chips!) Not only do these slightly sweet muffins taste great, they are a good source of fiber, protein, and healthier-for-you fats.

The combination of wheat flour substitutes (almond flour and oat flour), almond milk, and yellow(er) bananas helps keep these muffins low in FODMAPs and decrease the risk of triggering bothersome gut symptoms. To learn more about FODMAPs, check out my blog or the Monash University website.

No longer does following a low FODMAP diet need to be overly restrictive, tasteless or lacking in nutrition. Try these muffins today! For extra delicious-ness, drizzle a little melted peanut butter on top of a warm muffin. Yum!

For more low FODMAP recipes, visit my website and check out my recipe page.

Low FODMAP peanut butter banana muffin
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Low FODMAP peanut butter banana muffins

These low FODMAP muffins are a good source of fiber and protein, and healthier than many regular muffins- even with mini chocolate chips!
Course Breakfast, Snack
Keyword banana, gluten-free, healthy muffin, high fiber, low FODMAP, muffin, peanut butter
Prep Time 15 minutes
Cook Time 27 minutes
Servings 12 muffins
Calories 219kcal
Author Heidi Gunderson, RDN, CDCES

Equipment

  • 2 medium mixing bowls
  • 1 blender or food processor (optional-to make oat flour- see recipe notes)
  • 1 hand mixer
  • 1 12-cup standard muffin pan
  • 12 cupcake/muffin liners

Ingredients

dry ingredients

  • 1 cup almond flour (I used Bob's Red Mill)
  • 1 ⅓ cup oat flour (from gluten-free oats) see notes to easily make at home
  • 3 tbsp ground flax meal (I used Bob's Red Mill)
  • 1 tsp baking powder gluten-free (I used Clabber girl)
  • ½ tsp baking soda
  • ¼ tsp salt
  • ½ tsp cinnamon
  • cup mini chocolate chips optional; I used Enjoy Life, a dairy-free brand

wet ingredients

  • 2-3 medium bananas, mashed, about 1 cup
  • 1 large egg, at room temperature, slightly beaten
  • cup pure maple syrup
  • cup natural peanut butter
  • ½ cup unsweetened almond milk or milk of choice, lactose-free
  • 1 tsp vanilla extract

Instructions

  • Preheat oven to 375℉. Place rack in center position of oven.
  • Line muffin pan with 12 paper liners and lightly spray with nonstick cooking spray.
  • In one mixing bowl, add all dry ingredients except the chocolate chips and whisk together to blend. See recipe notes to make oat flour at home.
  • In another mixing bowl, place 2-3 medium yellow bananas, not overly ripe (ripeness increases FODMAPs in bananas). A potato masher works great to mash these slightly harder bananas. Alternately, use a food processor or blender to mash.
    The well-mashed bananas should measure 1 heaping cup.
  • Add the rest of the wet ingredients to the banana bowl.
    Tip: I add the peanut butter to a small microwavable bowl and soften/melt it for 15-20 seconds in the microwave. This makes it easier to mix.
  • Blend the wet ingredients together with a large mixing spoon or hand mixer on low just until blended.
  • Add the bowl with the wet ingredients to the bowl with the dry ingredients. Using a hand mixer or large mixing spoon, mix together well.
  • Add the (optional) mini-chocolate chips and fold into the batter. If you are concerned about allergens or dairy, choose a dairy-free brand such as Enjoy Life.
  • Divide the batter equally between the 12 muffin cups. If desired, sprinkle a few mini chocolate chips on top of the muffins.
  • Bake the muffins for 26-28 minutes. They will be a deep golden color.
    See notes to help you determine when they are done in the middle!
  • Remove from oven. Let cool in the pan for about 5 minutes, then remove muffins from pan and let cool completely. Store covered at room temperature for 3-4 days or freeze for later.

Notes

I used Bob’s Red Mill ground flax meal and gluten-free quick-cooking oats in this recipe.
I used Jif Natural peanut butter. There are lower sugar and no-sugar natural peanut butter out you may use instead; if so, you may want to add 1-2 more tablespoons pure maple syrup as these muffins are just slightly sweet.
To make oat flour at home, place about 1-1 ½ cups quick-cooking gluten-free outs  (assuring they are wheat-free and low FODMAP) into a food processor and pulse 10-20 times until the oats resemble coarse flour. Measure the 1 ⅓ cups as called for in the recipe AFTER processing. 
Oven temperatures can vary. I use an oven thermometer as mine tends to run slightly lower than the set temperature. Check the muffins at the beginning of the time range by using a cake tester to see if any moisture sticks to it when pulled out. If it is completely dry in a few different muffins, that is a good sign of doneness. More accurately, use a digital cake thermometer. An internal temperature of 200-205 degrees F indicates doneness. Add 3-5 minutes to the baking time if they are not yet done.

Nutrition

Serving: 1muffin | Calories: 219kcal | Carbohydrates: 23g | Protein: 6g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 18mg | Sodium: 191mg | Fiber: 4g

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