These breakfast muffins are easy to make, low-FODMAP, and packed with wholesome ingredients. Perfect for busy mornings, they’re delicious, portable, and gentle on your gut.
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 12 muffins
Ingredients
- 1 1/2 cups gluten-free flour blend
- 1/2 cup rolled oats (certified gluten-free)
- 1/3 cup coconut sugar or brown sugar
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp ground cinnamon
- 1/4 tsp salt
- 2 large eggs
- 1/2 cup lactose-free yogurt or almond milk
- 1/3 cup vegetable oil or melted coconut oil
- 1/2 cup mashed ripe banana or pumpkin puree (FODMAP-friendly)
- 1 tsp vanilla extract
Optional Add-Ins:
- 1/2 cup blueberries (fresh or frozen)
- 1/4 cup chopped walnuts or sunflower seeds
Step-by-Step Instructions
- Preheat Oven:
Preheat your oven to 180°C (350°F) and line a 12-cup muffin tin with paper liners. - Mix Dry Ingredients:
In a large bowl, combine the gluten-free flour, oats, coconut sugar, baking powder, baking soda, cinnamon, and salt. - Mix Wet Ingredients:
In a separate bowl, whisk together the eggs, lactose-free yogurt or almond milk, vegetable oil, mashed banana or pumpkin puree, and vanilla extract. - Combine:
Gradually add the wet ingredients to the dry ingredients and mix until just combined. Do not overmix. Gently fold in any optional add-ins like blueberries or nuts. - Fill the Muffin Tin:
Divide the batter evenly among the muffin cups, filling each about 3/4 full. - Bake:
Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean. - Cool and Serve:
Let the muffins cool in the tin for 5 minutes, then transfer to a wire rack to cool completely. Enjoy warm or at room temperature.
Nutritional Information (per muffin)
- Calories: 150
- Protein: 3 g
- Fat: 7 g
- Carbohydrates: 20 g
- Fiber: 2 g
- Sugar: 8 g
Vitamins and Benefits
Contains:
- Fiber (oats and banana): Supports digestion and keeps you full.
- Potassium (banana): Helps regulate blood pressure and muscle function.
Benefits:
These muffins are low in FODMAPs, portable, and packed with nutrients, making them a perfect grab-and-go breakfast option.
Muffins date back to 18th-century England, where they were sold by street vendors as a popular tea-time snack!
Storage Tips
- Store in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 5 days.
- Freeze for up to 3 months. Thaw overnight at room temperature or microwave for 20-30 seconds before serving.
FAQ
Can I make these muffins vegan?
“Yes, replace eggs with flax eggs and use a plant-based yogurt or milk alternative.”
What other flavors can I try?
“Add orange zest, chocolate chips, or shredded carrots for a twist.”
Are these muffins gluten-free?
“Yes, ensure all ingredients, especially oats, are certified gluten-free.”
