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.
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. 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. 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. The 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 these low FODMAP blueberry muffins:
- Gluten Free 1:1 Flour. I used Bob’s Redmill (the best!)
- Blueberries (fresh or frozen)
- 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.
Low Fodmap Gluten Free Blueberry Muffins
- 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
- 1/2 teaspoon salt
- 1/2 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
- 1/2 cup (120 ml) non dairy milk or lactose-free milk, at room temperature (see notes for specifics)
- 2 1/4 cups (383 g) fresh blueberries or frozen blueberries
- 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 2/3 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.
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.
- 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?