Low Fodmap Banana Muffins Recipe

These moist Low FODMAP Banana Muffins are made with mashed ripe bananas, gluten-free all-purpose flour, pure maple syrup, eggs, melted butter, and a hint of warm cinnamon. The result is a fluffy, golden baked treat that is naturally sweet and comforting without causing digestive distress.

This recipe makes a perfect quick breakfast for busy mornings or a lunchbox-friendly snack for the whole family.

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Low FODMAP Banana Muffins Ingredients

• 2 cups gluten-free all-purpose flour (ensure the blend contains xanthan gum)
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 teaspoon ground cinnamon
• 1 cup mashed ripe bananas (approximately 2-3 medium bananas)
• 1/2 cup unsalted butter, melted (or vegetable oil)
• 1/2 cup brown sugar (or pure maple syrup)
• 2 large eggs, at room temperature
• 1 teaspoon pure vanilla extract
• 1/4 cup lactose-free milk (if the batter looks too thick)

How To Make Low FODMAP Banana Muffins

1. Preheat the oven: Preheat your oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or grease the cups lightly with butter.
2. Mix the dry ingredients: In a large mixing bowl, whisk together the gluten-free flour, baking powder, baking soda, salt, and cinnamon until there are no lumps.
3. Combine the wet ingredients: In a separate medium bowl, mash the bananas until smooth. Add the melted butter, brown sugar, eggs, and vanilla extract. Whisk until fully combined.
4. Combine wet and dry: Pour the wet banana mixture into the bowl with the dry flour mixture. Gently stir with a spatula just until the flour disappears. Do not overmix, or the muffins will be tough.
5. Fill the tins: Scoop the batter evenly into the prepared muffin cups, filling them about 3/4 of the way full.
6. Bake the muffins: Place the tin in the oven and bake for 18–22 minutes. They are done when a toothpick inserted into the center comes out clean or with just a few moist crumbs.
7. Cool: Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely.

Recipe Tips

• Monitor Banana Portion: Ripe bananas can be high in FODMAPs in large amounts. This recipe uses about 1 cup of mashed banana across 12 muffins. This means one muffin contains a safe, low FODMAP amount of banana.
• Do Not Overmix: Gluten-free flour can become gummy if you mix it too much. Stop stirring as soon as you no longer see streaks of dry flour.
• Room Temperature Ingredients: Use room temperature eggs and milk. This helps the ingredients bond together better and creates a fluffier muffin texture.
• Add Texture: If you tolerate nuts, you can fold in 1/2 cup of chopped walnuts or pecans. You can also add 1/2 cup of semi-sweet chocolate chips (check that they are dairy-free if needed).

What To Serve Low FODMAP Banana Muffins

These muffins are delicious on their own, but they are even better with a topping. Serve them warm with a smear of butter or peanut butter for extra protein.

They pair perfectly with a cup of coffee or lactose-free latte. For a bigger breakfast, serve a muffin alongside a bowl of lactose-free yogurt topped with a few strawberries.

How To Store Low FODMAP Banana Muffins Leftovers

• Refrigerate: Store the muffins in an airtight container lined with a paper towel (to absorb moisture) in the refrigerator for up to 4 days.
• Freeze: These muffins freeze very well. Wrap each muffin individually in plastic wrap and place them in a freezer bag. Freeze for up to 3 months. Thaw at room temperature or microwave for 20 seconds.

Low FODMAP Banana Muffins Nutrition Facts

Serving Size: 1 Muffin

• Calories: 190 kcal
• Total Fat: 8g
• Saturated Fat: 4.5g
• Cholesterol: 45mg
• Sodium: 220mg
• Total Carbohydrate: 28g
• Dietary Fiber: 1.5g
• Sugars: 12g
• Protein: 3g

Frequently Asked Questions

• Are bananas low FODMAP? It depends on ripeness and portion size. Unripe (green) bananas are generally low FODMAP. Ripe (spotted) bananas increase in fructose. However, a small serving (about 1/3 of a ripe banana) is considered safe. Since this recipe spreads the bananas across 12 muffins, one muffin is safe for most people.
• Can I make these dairy-free? Yes. Simply swap the butter for melted coconut oil or vegetable oil, and ensure you use a dairy-free milk (like almond milk) if you need to thin the batter.
• Why are my muffins dense? Gluten-free baking requires a lighter touch. If you packed the flour into the measuring cup or mixed the batter too vigorously, the muffins will be heavy. Always spoon the flour into the cup and level it off, and mix gently.

Try More Recipes:

• Low FODMAP Baked Oatmeal Recipe
• Low FODMAP Bagels Recipe
• Low FODMAP Bacon and Eggs Recipe