Gluten Free Blueberry Muffins that are low fodmap friendly make for a delicious and healthy breakfast or snack. Easy to make, fluffy gluten free muffins, packed with antioxidant-rich blueberries. Whether or not you suffer from digestive issues, this low fodmap muffins recipe is going to be your favorite way to start a day!
Posted with permission, this low fodmap gluten free blueberry muffins recipe was adapted from a recipe created by our super knowledgeable nutritionist friend Kate Scarlata. You can find the original version in her cookbook, The Low-FODMAP Diet Step by Step!
Low Fodmap Gluten Free Blueberry Muffins
Not to sound bossy, but if you’re not eating blueberries, you should be! We add them to our diet as often as we can with recipes like superfood baked salmon with blueberries, our massaged kale salad with blueberries, and blueberry vegan protein pancakes!
Not only is this little powerhouse of a fruit loaded with nutrients, but it’s also super tasty, and can help improve digestive issues! They’re a win, win, win. And what better way to enjoy them than baked in gluten free blueberry muffins?!
Timeless and classic, these blueberry muffins have all the fluffy taste and sweet, buttery taste you love with a few simple twists that make it a nutritious, low-fodmap recipe. It:
- Comes together with simple, pantry staples.
- Bakes in under 30 minutes.
- Stores well to enjoy throughout the week.
- Uses gluten-free real food ingredients
What is the Low FODMAP Diet, Anyway?
The low FODMAP diet is a science-based diet that helps alleviate symptoms of bloating, gas, abdominal pain and alteration in elimination habits. In essence, the low FODMAP diet is a learning diet. It is followed by individuals that experience irritable bowel syndrome(IBS) or IBS-like symptoms commonly seen in celiac disease and inflammatory bowel disease (IBD).
The low FODMAP diet is not designed to be followed forever. In fact, it is a 3 phase diet.
PHASE ONE: Elimination The first phase (2-6 weeks) is the elimination phase where high FODMAP foods are eliminated from the diet including: wheat, onion, garlic, apples, pears, and more.
PHASE TWO: Re-introduction The second phase is the re-introduction or ‘challenge’ phase which involves a systematic re-introduction of high FODMAP foods to help identify food triggers.
PHASE THREE: Integration The third phase is the integration phase, during which tolerated FODMAP-containing foods are gently added back into the diet.
Learn more about the Low FODMAP diet and how to implement it here. The goal of this learning diet is to help identify personal food triggers to manage symptoms while enjoying the most liberal and least restrictive diet.
Excerpted from The Low-FODMAP Diet Step by Step: A Personalized Plan to Relieve the Symptoms of IBS and Other Digestive Disorders–with More Than 130 Deliciously Satisfying Recipes by Kate Scarlata. Copyright ©2017. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc.
Ingredients You’ll Need
Just as tasty as the blueberry muffins you grew up eating, this gluten free, low fodmap version is made with less sugar and even more flavor for the best gluten-free blueberry muffins you’ll ever make! Here’s what you’ll need:
- Gluten-Free Flour – We recommend using Bob’s Redmill 1:1 Gluten-Free Flour for the best results, but any other 1:1 gluten-free flour alternative will do.
- Baking Essentials – Baking powder, salt, and pure vanilla extract help the muffins rise and enhance their naturally sweet flavor.
- Clarified Butter or Unsalted Butter – Clarified butter and unsalted butter are both low lactose, making them low fodmap friendly. For baking, butter melts into the dough for a rich flavor and a drool-worthy melt-in-your-mouth texture.
Swap: Feel free to swap out the dairy butter with your favorite vegan butter alternative to make these blueberry muffins dairy-free, too.
- Sugar – Raw sugar is included for just a boost of extra sweetness and to enhance the texture of the muffins.
- Eggs – These are crucial to help the muffins rise and hold their structure. We have not attempted to make these blueberry muffins egg-free and can attest to the results if you choose to use egg substitutes.
- Low FOMDAP-Friendly Lactose-Free Milk – Use lactose-free dairy milk. Or, opt for non-dairy milk like hemp milk, almond milk, or coconut milk instead.
Note: If following a Low FODMAP diet, consult with your doctor regarding milk consumption as recommendations vary.
- Blueberries – Believe it or not, fresh blueberries or frozen blueberries work well in this recipe! And don’t worry, they are Low FODMAP-friendly!
Did you know?! Blueberries are a low-calorie, low-carb, high-fiber fruit that is loaded with vitamins, antioxidants, and nutrients including vitamin C, Manganese, and vitamin K. As if that wasn’t enough to have you convinced to eat more of this fruit, you can keep reading to learn more about the nutrients and benefits of fresh and frozen blueberries!
How to Make Fluffy Gluten Free Blueberry Muffins
This gluten-free blueberry muffin recipe is super easy to make. Watch below to see how it’s done!
- Prepare. Position your oven rack in the middle of the oven before setting it to preheat. Then liberally grease a muffin tin with non-stick spray. Or, line it with cupcake liners or fluted paper liners instead.
- Whisk the Dry Ingredients. In a large mixing bowl, whisk the flour, baking powder, and salt. Set aside.
- Mix the Wet Ingredients. In a separate bowl, use an electric hand mixer or stand mixer to beat the butter on medium-high speed until it is creamy. Then, add the sugar and vanilla, and beat again until fluffy, scraping down the edges of the mixture as needed. Add the eggs one at a time.
- Combine the Wet and Dry Ingredients. Working in batches, gently stir the dry ingredients into the bowl with the wet ingredients along with the milk. Be careful not to combine completely! There should still be streaks of flour left in the batter.
- Fold in the Blueberries. Use a rubber spatula to gently fold in the blueberries until they’re well distributed.
- Bake. Divide the batter into the muffin tin, and sprinkle extra sugar on top for a bakery-style muffin. Place the muffin pan in the oven, and bake until a toothpick can be inserted into the center of the muffins and removed with just a few moist crumbs.
Pro-Tip: For easy, mess-free (or at least less messy) portioning, scoop your batter with a small cookie or ice cream scoop!
- Cool. Allow the gluten free blueberry muffins to cool in the pan for about 5 minutes before transferring them to a wire rack to cool completely, and enjoy!
How to Store, Freeze, and Eat
In our experience, these gluten free blueberry muffins tend to disappear almost immediately. So, if you want any leftovers we recommend making a double batch. Luckily, they keep super well!
Room Temperature: Once completely cooled, transfer your muffins to an airtight container, and store them in the fridge for up to 4-5 days.
Freezer: For longer-lasting muffins or easy grab-n-go snacks, keep them in the freezer instead! To do so, place them on a baking sheet, and flash-freeze them for roughly 15 minutes or until they harden. Or, wrap your muffins individually with plastic wrap. Then, transfer them to a sealable bag, and keep them frozen for up to 1 month.
To eat, let your muffins thaw in the fridge overnight. Then, enjoy them cold. Or, pop them in the microwave for a few seconds to warm them up instead! Either way, you really can’t go wrong.
Common Questions About Gluten Free Blueberry Muffins
There are many reasons why your muffins may not have risen and become fluffy. However, the most common culprit is the use of expired leavening agents. For the best results, make sure all your ingredients are super fresh! Then, be sure to measure accurately, and be careful not to overmix.
If you find your blueberries are sinking to the bottom of your muffins, try tossing them with a tablespoon or two of flour in a small bowl before adding them to the batter! Just be sure to subtract the same amount of flour from the dry ingredients. Otherwise, your muffins are likely to become too dense.
Measure carefully, and be careful not to overmix! This causes the dough to become tough and dense instead of airy and fluffy like the texture we’re looking to achieve.
Fresh blueberries shouldn’t bleed in the batter. However, if you opt for frozen varieties, the simplest solution is to give them a good rinse with water before adding them to the batter!
Sure! Feel free to swap out the blueberries with any other berries you have on hand.
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Do you have questions, feedback, or tips about this recipe? Leave a comment below with any questions or feedback you’d like to share!