Low FODMAP English Muffins Recipe

These soft and fluffy Low FODMAP English Muffins are made with gluten-free flour, active dry yeast, lactose-free milk, and melted butter. This recipe creates a tender, airy bread filled with those classic nooks and crannies that are perfect for holding melted butter or jam. It is a perfect breakfast option for sensitive stomachs and makes a cozy weekend brunch treat.

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Low FODMAP English Muffins Ingredients

• 2 ½ cups gluten-free all-purpose flour blend (ensure it contains xanthan gum)
• 2 tbsp sugar or maple syrup
• 1 pkg (2 ¼ tsp) active dry yeast
• 1 tsp salt
• 1 tsp baking powder
• 1 cup lactose-free milk or low FODMAP plant milk (like almond milk)
• 2 tbsp unsalted butter, melted (or dairy-free butter)
• 1 large egg, at room temperature
• Cornmeal (for dusting and topping)

How To Make Low FODMAP English Muffins

1. Activate the yeast: In a small bowl or cup, warm the milk to about 110°F (it should feel warm, not hot). Stir in the sugar (or maple syrup) and the yeast. Let the mixture sit for 5–10 minutes until it becomes foamy and bubbly.
2. Mix the dry ingredients: While the yeast proves, combine the gluten-free flour, salt, and baking powder in a large mixing bowl. Whisk them together to remove any lumps.
3. Form the dough: Pour the foamy yeast mixture, melted butter, and egg into the bowl with the dry ingredients. Stir well with a spoon or spatula until a soft, cohesive dough forms.
4. Let the dough rise: Cover the bowl with a clean kitchen towel or plastic wrap. Place it in a warm, draft-free spot for about 30 minutes. The dough should look slightly puffed up.
5. Shape the muffins: Heat a non-stick skillet over low–medium heat. While it heats, sprinkle cornmeal generously onto a clean work surface. Turn the dough out onto the cornmeal and gently pat it into a circle that is about ½-inch thick. Use a floured glass or round biscuit cutter to cut out your muffin rounds.
6. Cook the muffins: Place the rounds into the heated skillet. Cook them for 6–8 minutes on the first side until the bottom is golden brown. Gently flip them over and cook for another 6–8 minutes until the other side is golden and they are cooked through.
7. Cool and serve: Transfer the muffins to a wire rack to cool completely. Once cool, split them open with a fork to preserve the texture and toast before serving.

Recipe Tips

• Check Your Yeast: If your yeast mixture does not bubble or foam after 10 minutes, the yeast may be dead or the milk was too hot. You will need to start over with fresh yeast for the bread to rise.
• Don’t Overheat the Pan: Cook these on low-medium heat. If the pan is too hot, the outside will burn before the inside is fully cooked.
• Use the Fork Method: Always split English muffins with a fork rather than slicing with a knife. This creates the rough texture that gets crispy when toasted and holds butter perfectly.
• Sticky Dough is Normal: Gluten-free dough is often stickier than traditional wheat dough. Using cornmeal on your hands and surface prevents sticking without adding too much heavy flour.

What To Serve English Muffins

These Low FODMAP English Muffins are incredibly versatile. For a classic breakfast, toast them until crispy and top with lactose-free butter and strawberry jam or orange marmalade.

For a savory meal, use them as the base for Eggs Benedict with a safe portion of ham and homemade hollandaise sauce. They are also delicious topped with a smear of peanut butter (check ingredients for FODMAPs) and banana slices, or simply served alongside a vegetable omelet.

How To Store English Muffins Leftovers

• Refrigerate: Store the cooled muffins in an airtight container or sealable plastic bag in the refrigerator for up to 4 days. Toast them thoroughly before eating to refresh the texture.
• Freeze: For longer storage, wrap each muffin individually in plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 3 months. Thaw on the counter or in the microwave before toasting.

Low FODMAP English Muffins Nutrition Facts

Serving Size: 1 muffin (based on 8 servings)

• Calories: 185 kcal
• Total Fat: 4g
• Saturated Fat: 2g
• Cholesterol: 30mg
• Sodium: 320mg
• Total Carbohydrate: 34g
• Dietary Fiber: 2g
• Sugars: 4g
• Protein: 4g

Frequently Asked Questions

• Can I make these dairy-free? Yes. Simply use a low FODMAP plant-based milk (like almond or macadamia milk) and use dairy-free butter or oil instead of regular butter.
• Why are my muffins dense? Dense muffins usually happen if the yeast didn’t activate properly or if the dough didn’t rest long enough. Ensure your milk is warm (not hot) and give the dough the full 30 minutes to puff up.
• Do I need an oven for this recipe? No, you do not need an oven. These are cooked entirely on the stovetop in a skillet, which gives them their classic flat shape and golden crust.
• What gluten-free flour should I use? Use a high-quality “measure-for-measure” gluten-free blend that includes xanthan gum. This ingredient helps mimic the elasticity of gluten and keeps the muffins from crumbling

Try More Recipes:

• Low FODMAP French Toast Recipe
• Low FODMAP Green Smoothie Recipe
• Low FODMAP Egg Muffins Recipe