Looking for a filling snack you can grab on the fly? Whether you need something for work or school, these easy low FODMAP blueberry muffins will keep your taste buds and your tummy happy!
I don’t know about you, but to me, July always seems like it’s stuck in limbo. I feel like the summer has bearly started, but here we are being bombarded with back-to-school propaganda. While I’m a huge fan of back-to-school shopping (some habits never die!), I’m not ready to pack in my summer just yet! So this week, I thought I’d share these easy low FODMAP blueberry muffins.
These muffins are a family favourite at our house. I love making huge batches with fresh Ontario blueberries in the summer and freezing them for later. These muffins thaw very quickly, so they’re perfect for a breakfast on-the-go or as a nut-free snack idea for school. Just pop one in your bag on the way out the door, and by the time you reach your destination, it should be ready to eat!
Heads up, if frozen blueberries work better for you, toss them in a few tablespoons of flour before you add them to the mix. This will keep them from turning your batter blue. Unless smurf muffins are your jam, in which case, carry on!
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Keep It FODMAP Friendly
Your whole family will love these easy low FODMAP blueberry muffins! Check out the notes below for tips on keeping this recipe low FODMAP.
First up, flour. If you’re in the elimination phase of the low FODMAP program, you’ll need to use gluten-free flour. Make sure you check the ingredients of your flour blend for other high FODMAP ingredients, though. Just because a product is free of one FODMAP, doesn’t mean it’s free from them all.
Remember, unless you have celiac disease, you’re trying to manage the FODMAP fructan in wheat, not the gluten itself!
Next up, blueberries. According to Monash University, blueberries are low FODMAP in servings of 1/4 cup (40 g) per sitting. Servings of 1/3 cup (50 g) or more are high in the FODMAP fructan.
Our recipe uses 1/4 cup of blueberries total, which works out to 3.3 g per serving. This is well within Monash’s recommended range.
Last but not least, milk. If you’re in the elimination phase of the program, you’ll need to use lactose-free milk. This won’t add anything to your FODMAP load.
FODMAP Math
You are what you eat! Check out the notes below to find out how many servings of each FODMAP group are in one of these tasty blueberry muffins!
Fructose = 0
Lactose = 0
Fructan = 0.08
GOS = 0
polyol = 0
Recommended Low FODMAP Serving – 1-2 muffins
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Low FODMAP Blueberry Muffins
- Total Time: 35 minutes
- Yield: 12 1x
Description
Looking for a quick and easy snack that travels? You’ll crave these low FODMAP blueberry muffins all year long!
Ingredients
- 2 cups low fodmap flour
- 2 tsp baking powder
- 0.5 tsp salt
- 0.75 cup sugar
- 0.5 cup blueberries
- 1 egg
- 1 cup lactose-free milk
- 0.25 cup vegetable oil
Instructions
- Preheat your oven to 400 degrees and line a muffin tray with liners. Set aside.
- Combine your flour, baking powder, salt, and sugar in a large bowl. Stir in your blueberries. Set aside.
- Add your egg to a small bowl and whisk it gently to break up the yolk. Then add the milk and vegetable oil.
- Make a well in the center of the dry ingredients. Pour the wet ingredients into the well and mix the ingredients toghether with a fork until just moistened.
- Place 1/4 cup of batter in each muffin liner (it will be sticky). Bake your muffins for 23-25 minutes (or until a toothpick inserted in the center of a muffin comes out clean). Cool your muffins on a wire rack.
Notes
These muffins are freezer-friendly! To freeze, wrap each muffin in plastic wrap and store in a freezer-friendly container. Muffins can be frozen for up to 3 months.
- Prep Time: 10
- Cook Time: 25
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 183
- Sugar: 14
- Sodium: 112
- Fat: 5.5
- Saturated Fat: 1.1
- Unsaturated Fat: 2.8
- Trans Fat: 0.04
- Carbohydrates: 30
- Fiber: 0.7
- Protein: 3.3
- Cholesterol: 15
Keywords: muffins, blueberry, fruit,
You might also like one of these snack recipes:
- Low FODMAP Raspberry White Chocolate Muffins Ready to take your brunch to the next level? Treat yourself with these decadent low FODMAP raspberry white chocolate muffins!
- Low FODMAP Strawberry Tea Biscuits With a fluffy texture and a pop of fresh strawberries, these tasty tea biscuits are a breakfast made in heaven!
- Low FODMAP Breakfast Bars Make your morning a little easier with these low FODMAP breakfast bars! Packed with protein and a little magic, these breakfast bars will help you power through your busy day!
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