These low-FODMAP Gluten-Free Blueberry Muffins make for a delicious and healthy breakfast or snack. They’re so easy to make, fluffy, and packed with antioxidant-rich blueberries. Whether or not you suffer from digestive issues, these muffins are going to be your favorite way to start a day!
Posted with permission, these low-fodmap gluten-free blueberry muffins were 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!
Why We Love These 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?
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!
- 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 rice 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 Gluten-Free Blueberry Muffins
- 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.
Note: Use room temperature butter and eggs and milk – This helps ingredients blend more evenly, creating a smoother batter and better texture in your muffins or cakes.
- 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: Letting the batter rest for 15–30 minutes before baking gives the flour time to hydrate, which can lead to softer, fluffier muffins—especially with gluten-free blends.
- 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 Serve
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.
More of Our Favorite
Gluten-Free Muffin Recipes
Looking for even more allergy-friendly, gluten-free muffin recipes? We’ve got you covered with lots of fun flavors to satisfy all your tastebuds with ease!
Common Questions & Baking tips
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.
Gluten-Free Blueberry Muffins Recipe
- Total Time: 40 minutes
- Yield: 12 muffins 1x
- Diet: Gluten Free
Description
Gluten-Free Blueberry Muffins are packed with antioxidants for a delicious, Low FODMAP-friendly breakfast or snack that’s guaranteed to become your new go-to recipe!
Ingredients
- 2 cups (290 g) gluten-free 1:1 flour, such as Bob’s Redmill 1:1 Gluten-Free Baking Flour)
- 2 teaspoons baking powder
- ½ teaspoon kosher salt
- ½ cup (1 stick or 113 g) unsalted butter, room temperature & cut into pieces (see notes for dairy free option)
- ½ to ⅔ cup raw sugar + 2 Tablespoons for sprinkling (optional)
- 2 teaspoons pure vanilla extract
- 2 large eggs, room temperature
- ½ cup (120 ml) non-dairy milk, room temperature *
- 2 cups fresh blueberries or frozen blueberries (see notes)
Instructions
- Preheat the oven to 400F. Coat twelve standard-size muffin wells with nonstick spray or line with paper muffin cups; set aside.
- In a medium-sized bowl, whisk together the flour, baking powder and salt; set aside.
- In a separate bowl using an electric mixer, beat the room temperature butter on medium-high speed until creamy or about 3 minutes. Add the sugar and vanilla and beat until incorporated. Beat in the first egg until combined, scrape down the sides. Repeat with the second egg and beat until the batter is creamy.
- Add the flour mixture into the wet ingredients in three additions, alternating with the milk. Do not combine completely; there should be streaks of flour left. Gently fold the blueberries into the muffin batter.
- Divide the batter evenly among the prepared muffin wells. If desired, evenly sprinkle the tops with 2 Tablespoons sugar.
- Place in the oven and immediately lower the oven temperature to 375F. Bake for 20 to 25 minutes or until a toothpick inserted into the center shows a few moist crumbs. Allow the pan to cool on a wire rack for 5 minutes, then remove the muffins from the pan and place them directly on the rack to cool. Serve immediately, either warm or at room temperature.
- Store muffins in an airtight container in the fridge for up to 3 days or freeze for up to 2 months.
Notes
Recipe first Adapted recipe from Dédé Wilson in Low Fodmap Cookbook This recipe is low fodmap friendly depending on the options given. Please choose ingredients according to your phase of the diet.
Dairy Free Substitutes – Solidified coconut oil may be used in place of butter. Use hemp milk, almond milk, or rice milk for the best non-dairy low fodmap milk options..
Baking Tip – If using frozen blueberries, do not thaw blueberries before adding to the batter.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Category: Breakfast, Snack
- Method: Oven
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 223
- Sugar: 12.3 g
- Sodium: 124.8 mg
- Fat: 8.7 g
- Saturated Fat: 5 g
- Carbohydrates: 33.4 g
- Fiber: 1.2 g
- Protein: 2.7 g
- Cholesterol: 51.3 mg
I noticed an error in the recipe: it lists “all-purpose flour” as the first ingredient, which is not the same as 1:1 or measure-for-measure flour, and they did not turn out well. I noticed later that you mention 1:1 mixes so just made them again with the King Arthur Measure-for-Measure mix, and they turned out great!!!! Most people probably figured this out but wanted to mention it in case you want to correct that.
I am dairy free and used Melt brand vegan butter and that worked great. Thanks!
Thank you Jen! We will get that error fixed asap! I’m glad you were able to enjoy another batch 🥰
Any issue with using cow’s milk instead of a non-dairy alternative? Trying these for a gluten free diet, no issue with dairy. Thank you!
Hi Abby! Should not problem whatsoever! Let me know how they turn out for you.
Oh my God! Your food blog is a GODSEND! I went to Sprouts this week to get my “base pantry” down so I could start making some foods I could eat. I saw this recipe and the potato bread one. I tossed a baking potato in the oven while I prepped the batter for this recipe so I can make potato bread tomorrow.
But THIS RECIPE ROCKS. I cannot believe how FLUFFY these are. The flavor is delicious! I am stunned, Lindsay! I am just now starting the elimination portion of low fodmap. I already ate three of these muffins. For me, that’s a lot.
I am so grateful I found your site. I cook all the time, but now that I’m doing low fodmap, it’s been a lot of education. No lie, it’s a bit exhausting. My son is home from college right now and commented on how strange it was for him to see me following a recipe. When he saw me break open a muffin, though, he said, “Oh, it IS fluffy!”
Thank you!
Dani, I am so glad we could help!! I understand the frustration. Let us know if you need any substitutes for future recipes you try!
I live in France where one cannot find GF flour blends, only individual flour types. When I lived in the states, I used and loved them. Now baking GF is a challenge, plus using metric. Perhaps one day you (or me) will come up with a GF Muffin recipe that lists flours and not the already mixed blends, fingers crossed! BTW, your muffins look delicious!
Good timing because I actually created a homemade gf flour blend and have tested it on a lot of the 1:1 flour recipes. It worked well with this recipe, the only fallback was that the muffins were not as fluffy. But equally delicious! Would you like us to post the flour blend? We need to test it with a few more basic recipes, which is why we haven’t posted it on our site yet.
Yes!!!
Here you go! Still in the recipe testing mode, so keep that in mind.
Homemade GF Flour Blend – (330-335 grams)
For Self Rising:
1 cup white rice flour (145 grams)
1/2 cup tapioca starch (60 grams)
1/2 cup potato starch (70 grams)
1/2 cup sorghum flour (60 grams)
1 1/2 to 2 tsp Baking powder (8-10 grams)
For 1:1 flour add:
2 tsp xanthan gum (5.5 grams)
whisk all together then only substitute for all purpose or Gluten free 1:1 in recipes.
Love this recipe.
Do you take your own pictures, looks so good!
Is this the 1st time you’ve published it?
Yep! These are my photos and we recently updated the post, so I re-shot a few photos. The recipe is still the same and still one of my favorites. Hope you get to try them soon Julie, and keep us posted if you do!
made a double batch..had leftover batter so I made donuts….they are so good!
Well that’s genius! I so need to try that next Nancy!
OH MY GOODNESS!
I almost wanted to cry when I made these for the first time. They are sooo yummy. Finally something with flavour that is safe! I used buckwheat flour instead and used half blueberries half raspberries.
Thank you for an amazing recipe!
I’m so glad! They are a favorite here too. Happy to help with your health journey. Reach out anytime Jess! <3
Do you just use plain almond milk?
Yes, plain almond milk is allowed in moderation, so it works for this recipe. Hope that makes sense. 🙂
So good!!!! I used margarine and frozen blueberries. I also forgot to turn the oven down the second time I made them and they were better than the first time I think, I like the crunchier top. You can’t even tell these are gluten free they bake up perfect <3
Just made these and just ate the first one…haha. Delicious. Actually probably the best blueberry muffin recipe I have ever tried. Can’t believe it is FODMAP. So good. I used wild blueberries.
Oh yay! So glad! Yes, totally my fav too. I freeze them in batches as well.
Very very tasty. My son loved it. Very moist. By the taste it does not taste like gluten free.
Oh so glad!! Thanks for the feedback Vijaya
I am 2 weeks into the low Fodmap diet, 4 weeks to go! I was looking for a gluten free/low Fodmap friendly recipe to bake with my 4-year old. This fit the bill perfectly and was like a little piece of heaven! The muffins are so tasty and moist and my daughter loved them too!
Way to go!!? I’m so glad they were a hit, thanks for the feedback?
You think coconut flour would work?
That might be tricky. It could dry out fast. If you do try it, I would add half the amount and more baking soda. might need more liquid too. Let me know if you try it!
I followed th recipe pretty exactly and the muffins came out with a gummy texture and were inedible. Any thoughts on why? I’m very much a beginner baker so open to any\all advice for next time.
Oh no! that’s odd. What flour brand did you use?
Currently making these and excited to taste them 🙂 Just a note about the recipe. You state a 1/2 cup butter is 226g…. it is 115g.
Thank you! We will get that fixed immediately. I hope you enjoyed the muffins! 🙂
You did not say where to add vanilla extract? I only realised after the muffins were in the oven & I was clearing up !
In the blueberry muffins recipe.
Oh so sorry about that. We will fix right away!
Looks delicious!!! Thanks for sharing! Please post some more recipes for low fodmap breakfast.
Sure! Thanks for feedback
Any way to make these grain free? I’m currently eating low FODMAP plus grain free and dairy free. Finding food for this other than the few usual things I’ve been eating is quite difficult. I’d love to eat something like this again though!
Which recipe? Happy to help!
Can I use Almond flour in place of Bob’s Red mill flour?
Oh darn! I don’t think that would work. What other flours do you have? You might need a starch with the fat in the flour. Or you could try my pear muffins and substitute the pear with blueberry. Those use almond flour.
Hello! Can you please check the butter weight vs cup in the recipe? Thanks!!
sure thing! IS it incorrect? I can double check her cookbook
Is it 1/2 cup, 1 stick or 226 gr which is 1 cup?
The cookbook mentions all three. Lol sorry. I used 1 stick. Hope that helps!
wow, first time i heard blueberry cakes i believe it is very special and very attractive, thank you for sharing the recipe
This is very interesting recipie
These look SO epic!
Trying this tonight!! 🙂
P.S.
Where did you find this gorgeous muffin pan?!
I got the cute little muffin pan at an antique store. It was a great find! But I think they are on etsy too!
YES I have been thinking about this diet but felt sooooo intimidated. These muffins look like the perfect place to begin 🙂
You bet I’ll be making these this weekend! Looks so good 🙂
My Friend Recommended This Blog And He Was Totally Right Keep Up The Good Work
Darn nice muffins!
These look absolutely delicious! I have a friend recently diagnosed with IBS so I’m gonna send her this way to check out your meal plan and Kate and Dede’s book!
I hope you are bringing me some muffins:)
I love homemade muffins. I rarely buy them anymore because homemade wins every single time. These look delish!!
I’m 100% sure that Vegas needs to be on a low Fodmap Diet… also 100% sure she’ll never do it. she did admit tonight that she’s been eating too many gummy worms. Bless her. LOL!
lol maybe that gummy worms have vitamin c? Haha benefit of the doubt.
Gluten free, filled with blueberries, and tastes amazing?! Now I CANNOT pass up a good blueberry muffin recipe. 😀 Love that you’ve included a bunch of cookbook recommendations as well. I never stop reading cookbooks. EVER.
Oh happy reading! I think these can totally work with flax egg too for vegan. Just FYI
These muffins look so delicious and I am loving the images as well!
Blueberry muffins are probably the best kind of muffin! Can’t wait to try these ones!
I’ll need to read up on this too Lindsay. I’ve been so stressed lately with some stomach issues I’ve been having.These muffins look awesome!
Oh no! Hopefully this will help! Let me know how I can help too
One of our sons has such a sensitive stomach so I can’t wait to read about this. And these look absolutely delicious!
You should totally try these! Curious to see if he has low fodmap issues. Keep me posted
I need this for my boyfriend! He has serious IBS probs, but refuses to change his diet. It’s so hard for me to watch him deal with it and believe it’s normal when it’s not. 🙁
Oh i totally understand. It’s hard to change when we are set in our ways. Has he read the power of habit?
I love blueberry muffins and these look simply amazing and would make a delicious sweet breakfast!
I think you’ll love these Natalie!
OH MY GOODNESS!
I almost wanted to cry when I made these for the first time. They are sooo yummy. Finally something with flavour that is safe! I used buckwheat flour instead and used half blueberries half raspberries.
Thank you for an amazing recipe!
Right?! I’ll bring the coffee!