Looking for a snack you can take on-the-go? With the perfect blend of sweet and savoury, these low FODMAP banana walnut muffins will help you power through your busy day!
I lived on campus during university, and there was this tiny cafe a few minutes away from my residence. They had the cheapest tea, the biggest cinnamon rolls I’ve ever laid eyes on, and these irresistible banana walnut muffins.
These muffins were fantastic! They were light and fluffy, and they had the perfect mix of banana to walnut. So they were a dangerous mix of sweet and salty that lit up all my sleep-deprived taste buds!
While I haven’t been back to campus in *cough* a while, I have never stopped craving these lovely little treats!
So whether you’re looking for an easy make-ahead breakfast you can take on-the-go, or the perfect study snack, these easy low FODMAP banana walnut muffins will be your go-to in no time!
If muffins are your jam, make sure to check out my brand new low FODMAP muffin ebook! It’s packed with classic recipes like oatmeal chocolate chip, triple chocolate, and lemon poppy seed muffins! Plus, a few new adventures I think your taste buds will love!
Keep it FODMAP friendly
These easy low FODMAP banana walnut muffins will help you power through any day! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, flour. If you’re in the elimination phase of the program, you’ll need to use gluten-free flour. For my North American peeps, I love PC’s gluten-free flour. You can use it cup for cup, and it has a very neutral flavour.
Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan in wheat, not gluten itself.
We’ll also be using brown sugar and cane sugar syrup. Sugar gets a bit of a bad wrap on the low FODMAP diet because it has the “f” word (fructose). But when fructose is found in equal amounts with glucose, it’s digested properly. So it’s low FODMAP. You can read more about sugar and the low FODMAP diet here.
We’ll also be using cane sugar syrup. Cane sugar syrup is made by boiling regular table sugar in water. Since table sugar is equal parts fructose and glucose and creating the syrup doesn’t change the way they’re digested, this is low FODMAP as well.
Next up, milk. If you’re in the elimination phase, you’ll also need to use lactose-free milk. For my North American peeps, both Lactantia and Natrel have lactose-free lines that go up to 35%.
We’ll also be using bananas. According to Monash University, “ripe” bananas are low FODMAP in servings of 1/3 of a banana (35 g) per sitting. Servings of 1/2 a medium banana (45 g) or more are high in the FODMAP fructan.
Our recipe calls for three medium bananas in total. That works out to 25 g per serving, which is well within the recommended range.
Last but not least, walnuts. According to Monash, walnuts are low FODMAP in servings of 10 nut halves (30 g) per sitting. Servings of 35 halves (135 g) or more are high in the FODMAP fructan.
We’ll be using 1 cup of walnuts total, which works out to 10.5 g per serving. This is well within the recommended range.
FODMAP math
Wondering how these low FODMAP banana nut muffins stack up? Check out the notes below to see how many servings of each FODMAP group are in one of these tasty muffins!
Fructose = 0
Lactose = 0
Fructan = 1.1
GOS = 0
Polyols = 0
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Low FODMAP Banana Walnut Muffins
- Total Time: 37 minutes
- Yield: 12 muffins 1x
Description
Looking for the perfect afternoon pick-me-up? Pack one of these easy low FODMAP banana walnut muffins and you’ll be ready for anything your day throws at you!
Ingredients
- 2 cups low FODMAP all-purpose flour
- 1+1/2 tsp baking powder
- 1 tsp ground cinnamon, divided
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/4 tsp nutmeg
- 1 cup chopped walnuts, divided
- 1/4 cup cane sugar syrup
- 3 md ripe bananas, peeled and smashed
- 1 cup brown sugar, packed
- 1/2 cup unsalted butter, melted and cooled
- 2 lg eggs, room temperature
- 1/4 cup lactose-free milk
- 1 tsp pure vanilla extract
Instructions
- Preheat your oven to 350 degrees. Line a muffin tray with paper liners and set aside.
- Combine flour, baking powder, 3/4 tsp cinnamon, baking soda, salt, and nutmeg in a small bowl. Set aside.
- In a separate bowl, mix together 1/2 a cup of walnuts, the remaining cinnamon, and the cane sugar syrup. Stir until the nuts are covered evenly, then set aside.
- Place the bananas and the sugar in a large bowl and beat on medium speed until the bananas become fluffy (about 2 minutes). Add the melted butter, eggs, milk, and vanilla and continue mixing until everything is well combined.
- Add the dry ingredients to the wet ingredients and fold them together using a rubber spatula until the batter is almost combined. Then add the remaining walnuts and stir until the batter is just moist.
- Divide the batter between the prepared muffin wells and sprinkle with candied walnuts. Bake for 20-23 minutes (or until a toothpick inserted in the center of a muffin comes out with only a few crumbs). Allow the muffins to cool in the pan for 5 minutes, then transfer them to a wire rack to cool complety.
Notes
Recommended low FODMAP serving – 1 muffin per sitting.
- Prep Time: 15
- Cook Time: 22
- Category: breakfast, snack
- Method: baking
- Cuisine: american
Nutrition
- Serving Size: 1 muffin
- Calories: 335
- Sugar: 27 g
- Sodium: 179 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 9
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 2 g
- Protein: 5 g
- Cholesterol: 51 mg
Keywords: banana muffin, banana walnut muffin, low FODMAP banana walnut muffin, low FODMAP banana walnut muffin
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