Ready to take your brunch to the next level? Treat yourself with these decadent low FODMAP raspberry white chocolate muffins!

My mom always said the only difference between a muffin and a cupcake is icing. I don’t see any icing here, so I’m making an executive decision and calling these sweet little treats a breakfast food! 

If you’re not 100% down with the whole dessert for breakfast deal (we’ll work on that), I think the sweet and delicate mix of fresh raspberries and white chocolate would make this an epic brunch food. Just eat them toward the end, so it feels like brunch dessert! – That’s a thing, right?

Heads up! If you do make these raspberry white chocolate muffins to share, they’re so light and fluffy (and yummy), you’ll probably be crowned brunch president and have to host for the rest of eternity. You’ve been forewarned! 

If muffins are your jam, make sure to check out my low FODMAP muffin ebook. It’s packed with a ton of classic recipes like oatmeal chocolate chip, banana walnut, and triple chocolate, and a few fun treats to inspire your taste buds!

Plus, each recipe comes with the FODMAP math done for you, so you can add these tasty muffins to your day without worrying about your FODMAP load. 

Keep it FODMAP friendly

Brace your taste buds for a serious morning treat! These easy low FODMAP raspberry white chocolate muffins are worth waking up for! Check out the notes below for tips on keeping these muffins FODMAP friendly. 

First up, buttermilk. If you’re in the elimination phase of the low FODMAP program, you’ll need to use lactose-free buttermilk. While I’m told lactose-free buttermilk exists, I haven’t found it anywhere. So I usually make my own. You can make a super easy buttermilk replacement by adding 1 tbsp of lemon juice or white vinegar to 1 cup of lactose-free milk. 

The mixture needs to “set” for a few minutes to do its magic, so I usually make it before I start measuring anything else. After about 10 minutes at room temperature, the acid in the lemon juice will give the milk a little curdle and make it taste like buttermilk (don’t taste it, though! Plain buttermilk is gross!).

Next up, flour. If you’re in the elimination phase, you’ll need to use gluten-free flour. Make sure to check the label for other high FODMAP ingredients like amaranth flour, almond flour, coconut flour, etc. before you buy.

Remember, unless you have celiac disease, you’re managing the FODMAP fructan in wheat, not gluten itself!

We’ll also be using two types of sugar. I know some people find sugar confusing in the low FODMAP program, so let’s take a second to set the record straight. Some people find too much sugar stresses out their gut, so they may need to eat sugar in moderation to manage their symptoms. But this issue isn’t related to FODMAPs, specifically. 

The second issue is that sugar contains the “F” word (fructose). I know it’s been drilled into your brain fructose needs to be managed during the elimination and re-challenge phase, but in this case, we’re talking about fructose that travels through the gut alone (free fructose).

Because many types of sugar are made of equal parts glucose and fructose, they’re digested differently by the body and the fructose is absorbed correctly. Since there’s no fructose left floating around in your gut, sugars like table sugar, brown sugar, cane sugar, icing sugar, etc. are low FODMAP. You can read more about why some sugars are low FODMAP here. 

We’ll also be using pure vanilla extract. According to Monash University, vanilla extract only has trace amounts of FODMAPs. So this won’t add anything to your FODMAP load. 

Next up, raspberries. According to the Monash University app, raspberries are low FODMAP in servings of 30 berries (60 g) per sitting. Servings of 35 berries (65 g) or more are high in the FODMAP fructan. 

We’ll be using 1 cup of raspberries in total. This works out to 11.25 g per serving, which is well within Monash’s recommended range. You can use either fresh or frozen berries for this recipe. 

Last but not least, white chocolate chips. Monash has determined that white chocolate is low FODMAP in servings four squares (25 g) per sitting. Servings of 5 squares (30 g) or more are high in the FODMAP lactose. 

We’ll be using 1/2 a cup of white chocolate chips, which works out to 10 g per muffin. This is well within Monash’s recommended range.

FODMAP math

You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in one of these low FODMAP raspberry white chocolate muffins!

Fructose = 0
Lactose = 0.4
Fructan = 0.2
GOS = 0
Polyol = 0

Want to try these easy low FODMAP raspberry white chocolate muffins? Don’t forget to PIN THIS RECIPE for later!

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You might also like one of these brunch ideas:

• Low FODMAP Blueberry Breakfast Cookies Whether you’re headed for the trail or a hard day’s work, these easy low FODMAP blueberry breakfast cookies will help start your day on the right foot!
• Low FODMAP Strawberry Breakfast Bars Looking for a quick and easy breakfast you can make in advance? These low FODMAP strawberry breakfast bars are one sweet way to start your day!
• Low FODMAP Smashed Avocado Toast Unleash your inner foodie with this quick and easy low FODMAP smashed avocado toast! Whether you’re serving up brunch or enjoying a meal for one, this is the breakfast of champions.

If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!