Gluten free blueberry muffins that are low fodmap make for a delicious and healthy breakfast or snack. Easy to make, fluffy gluten free muffins, packed with antioxidant-rich blueberries. If you suffer from digestive issues, this low fodmap muffins recipe is going to be your favorite way to start a day!
Are you interested in learning more about the Low Fodmap diet? Do you struggle with IBS or food allergies? Are you overwhelmed with where to start and what to cook? GIRRRRRL (or boy), I feel ya. I’ve been there and I want to help.
HOW TO MAKE GLUTEN FREE BLUEBERRY MUFFINS (Video)
You see, last year I shared my low fodmap story and a Low Fodmap meal plan to go along with it (more on that below). Within that meal plan I bragged about my super knowledgeable Nutritionist friend, Kate Scarlata. She specializes in the LOW FODMAP diet and has helped so many already!
Well, guess what? It’s raining cookbooks over here, y’all! My amazingly talented friend Kate just published a new cookbook, The Low-FODMAP Diet Step By Step. The queen of low fodmap literally just written the bible of Fodmap cookbooks, and I get to brag more about her. Not to mention share one of the most delicious gluten free blueberry muffin recipes… like ever!
Add this to your collection of gluten free muffins recipe.. just sayin.
Between the two of us, we’ve both had surgery on our intestines, so she’s truly my soul sister of digestive issues, lol! If you suffer from IBS or IBS-like symptoms, you seriously HAVE to own this cookbook. For more on the FODMAP diet and my experience, read my low fodmap gluten free mealplan post – it goes into more depth on what low fodmap means and what to expect from this eating plan, and of course check out ALL of Kate’s books: The 21 Day Tummy Diet, The 21 Day Tummy cookbook, The Complete Idiot’s Guide to Eating Well with IBS, and The Low-FODMAP Diet Step by Step.
Now, are you ready for some gluten free (low fodmap) baking and my Low Fodmap Cookbook Review?
You’re answer is Yes, always YES!
Before we begin, here are a few facts from Kate about the Low Fodmap Diet!
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: EliminationThe 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-introductionThe 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: IntegrationThe third phase is the integration phase, during which tolerated FODMAP containing foods are gently added back into the diet.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.
Kate and Dédé Wilson (Co-author and recipe developer at FODMAP Everyday) specify how to adjust the recipes for the phase of Low fodmap you in. They also mention it’s best to ASLO seek help and professional advice. I whole-heartedly agree!
Speaking of recipes, after thumbing through the cookbook, I couldn’t get the gluten free blueberry muffins out of my mind. Warm, fluffy blueberry muffins for breakfast, are you with me? Yeah, my husband was with me on this one too!
These muffins are gluten free, and the recipe calls for over 2 cups of fresh, antioxidant rich blueberries. I’m on board with anything that jump starts my health first thing in the morning! In place of white granulated sugar, I subbed in less processed turbinado (raw) sugar, but otherwise followed the recipe to the “T”. AND I was not at all disappointed! Moist, fluffy, with just the right amount of blueberry, these muffins were the perfect start to our day!
One more quick note on the FODMAP diet – it has totally helped me on my journey back to a healthy gut, but it’s not mean to be strictly followed forever. 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. And with that, please make sure to work with a FODMAP Specialist/Nutritional professional if you have ongoing digestive issues.
Now go bake up a batch of these incredible gluten free blueberry muffins, mmk?
How to Make Gluten Free Blueberry Muffins
Here are the ingredients needed to make this low FODMAP muffin recipe:
- Gluten Free 1:1 Flour. I used Bob’s Redmill (the best!)
- Blueberries (fresh or frozen)
- Eggs
- Lactose free milk (or almond milk)
- Raw sugar
- Real Butter or Vegan butter (soy free, coconut free)
These muffins freeze well – you can remove one muffin at a time from the freezer for quick weekday breakfasts or to pack as a snack. Crushing some of the blueberries adds to the moistness, (eek said moist). But so don’t skip that step. The sprinkling of sugar crystals on top of the muffins crates a bakery-worthy finish but is not necessary.
Print
Gluten Free Blueberry Muffins
- Total Time: 30
- Yield: 12 1x
Description
Easy to make, fluffy gluten free blueberry muffins, packed with antioxidant-rich blueberries. If you suffer from digestive issues, this low fodmap muffins recipe is going to be your favorite way to start a day!
Ingredients
- Nonstick spray (optional)
- 2 cups (290 g) gluten-free all-purpose flour, such as Bob’s Redmill 1:1 Gluten-Free Baking Flour
- 2 teaspoons gluten-free baking powder
- ½ teaspoon salt
- ½ cup (1 stick; 113g) unsalted butter, at room temperature, cut into pieces
- 1 cup raw sugar (turbinado), plus 2 tablespoons for sprinkling (optional), divided
- 2 teaspoons pure vanilla extract
- 2 large eggs, at room temperature
- ½ cup (120 ml) non dairy milk or lactose-free milk, at room temperature (see notes for specifics)
- 2 ¼ cups (383 g) fresh blueberries or frozen blueberries
Instructions
- Position a rack in the middle of the oven. Preheat the oven to 400F. Coat twelve standard-size muffin wells with nonstick spray, or line with fluted paper cups; set aside.
- Whisk together the flour, baking powder, and salt in a medium-size bowl, to aerate and combine; set aside.
- Beat the butter in a separate bowl, using an electric mixer on medium-high speed, until creamy, for about 3 minutes. Add the sugar and vanilla and beat until lightened, for about 2 minutes, scraping down after each addition, and allowing each egg to be absorbed before continuing.
- Add the flour mixture in three additions, alternating with the milk. Do not combine completely; there should be streaks of flour left.
- Place ⅔ cup of blueberries in a bowl and crush with a potato masher. Fold these crushed blueberries, along with any juice, and the whole blueberries into the muffin batter.
- Divide the batter evenly among the prepared muffin wells. Sprinkle the tops with the 2 tablespoons of raw sugar, if using.
- 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
- as soon as possible, either warm or at room temperature. Store at room temperature in an airtight container for up to 1 day or freeze for up to one month.
Notes
Adapted recipe from Dédé Wilson in Low Fodmap Cookbook
Estimated Nutrition Per Muffin
Cholesterol is 28mg per muffin if using coconut oil
Dairy free substitutes: Almond milk can be used in place of lactose free milk. Solid Coconut oil May be used in place of butter, creaming it like butter. These are not as low fodmap friendly, so use according to your phase of diet. Tips! If using frozen blueberries, do not thaw blueberries before baking.
- Prep Time: 10
- Cook Time: 20
- Category: breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 muffin
- Calories: 230
- Sugar: 17.5g
- Sodium: 100mg
- Fat: 8g
- Saturated Fat: 4g
- Carbohydrates: 35g
- Fiber: 2g
- Protein: 3.3g
- Cholesterol: 35mg
Keywords: blueberry muffins, low FODMAP, gluten free muffins
Have you heard of the low Fodmap Diet? It’s definitely not a diet, but a way to temporary adjust your diet to heal and treat IBS. Phew! I am so glad that it’s getting more attention these days.
One important note before
Favorite gluten free muffin recipe?
And go!
Cheers!
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!