Low FODMAP Blueberry Muffins Recipe

These fluffy Low FODMAP Blueberry Muffins are made with a gluten-free flour blend, sweet blueberries, lactose-free milk, and a hint of lemon zest. The result is a golden, bakery-style treat that is perfectly moist, tender, and gentle on sensitive stomachs. This recipe makes a convenient breakfast or a delightful afternoon snack for the whole family.

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Low FODMAP Blueberry Muffins Ingredients

• 1 3/4 cups (230 g) gluten-free all-purpose flour blend (ensure it contains xanthan gum)
• 1/2 cup (100 g) white sugar
• 1/4 cup (50 g) light brown sugar (packed)
• 2 tsp baking powder (gluten-free)
• 1/4 tsp baking soda
• 1/2 tsp fine salt
• 1 tsp ground cinnamon (optional)
• Zest of 1 lemon (optional)
• 2 large eggs
• 3/4 cup (180 ml) lactose-free milk or unsweetened almond milk
• 1/3 cup (80 ml) neutral oil (canola, sunflower, or light olive oil)
• 1 tsp vanilla extract
• 1 1/4 cups (190 g) fresh or frozen blueberries
• Optional: 1–2 tbsp coarse sugar for sprinkling

How To Make Low FODMAP Blueberry Muffins

1. Preheat and prepare: Preheat your oven to 350°F (180°C). Line a standard 12-cup muffin tin with paper liners or lightly grease the cups with oil or cooking spray.
2. Whisk the dry ingredients: In a large mixing bowl, combine the gluten-free flour, white sugar, brown sugar, baking powder, baking soda, salt, cinnamon, and lemon zest. Whisk well to remove any lumps.
3. Combine the wet ingredients: In a separate medium bowl, whisk the eggs until broken up. Add the lactose-free milk, oil, and vanilla extract. Whisk until the mixture is smooth and fully combined.
4. Make the batter: Pour the liquid mixture into the bowl with the dry ingredients. Stir gently with a spatula just until the flour disappears. The batter will be thick. Do not overmix, or the muffins might become tough.
5. Fold in the fruit: Add the blueberries to the batter. Gently fold them in so they are evenly distributed. If you are using frozen berries, handle them carefully so you don’t crush them and turn the batter purple.
6. Fill the muffin tin: Divide the batter evenly among the 12 muffin cups. Each cup should be about 3/4 full. Sprinkle a little coarse sugar on top if desired for a crunchy lid.
7. Bake the muffins: Place the tin in the oven and bake for 18–22 minutes. They are done when the tops are golden brown and a toothpick inserted into the center comes out clean.
8. Cool and serve: Let the muffins cool in the pan for 5 minutes to set. Then, move them to a wire rack to cool completely.

Recipe Tips

• Don’t Overmix: Gluten-free flour can become gummy if worked too hard. Stir the wet and dry ingredients together until they are just combined for the softest texture.
• Check Your Flour: Make sure your gluten-free flour blend includes xanthan gum. This ingredient acts as a binder; without it, your muffins may crumble and fall apart.
• Frozen Berry Tip: If you use frozen blueberries, do not thaw them first. Add them frozen right at the end to prevent the color from bleeding into the batter.
• FODMAP Awareness: Blueberries are safe on a low FODMAP diet in servings of up to 40g. This recipe uses an amount that keeps each muffin well within the safe limit (approx. 16g per muffin).

What To Serve Low FODMAP Blueberry Muffins

These muffins are delicious on their own, especially when slightly warm. For a balanced breakfast, serve them with a hard-boiled egg or a side of lactose-free yogurt to add protein. They also pair perfectly with a hot cup of coffee, peppermint tea, or a glass of lactose-free milk. If you want a savory contrast, enjoy them alongside a slice of crisp bacon or turkey sausage.

How To Store Low FODMAP Blueberry Muffins Leftovers

• Refrigerate: These muffins stay fresh at room temperature for 2 days in an airtight container. For longer storage, keep them in the refrigerator for up to 5 days.
• Freeze: Wrap each fully cooled muffin in plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 3 months. Thaw at room temperature or warm in the microwave for 15-20 seconds.

Low FODMAP Blueberry Muffins Nutrition Facts

• Calories: 210 kcal
• Total Fat: 8g
• Saturated Fat: 1g
• Cholesterol: 31mg
• Sodium: 140mg
• Total Carbohydrate: 32g
• Dietary Fiber: 1.5g
• Sugars: 16g
• Protein: 3g

Frequently Asked Questions

• Can I use almond flour instead of the gluten-free blend? No, almond flour behaves very differently from an all-purpose gluten-free blend. Using only almond flour will result in a flat, dense texture. You must use a 1:1 gluten-free flour blend for this recipe.
• Why do I need baking soda and baking powder? Using both helps the muffins rise nicely and gives them a tender crumb. The baking soda specifically reacts with the acidity in the brown sugar (and lemon zest) to create lift.
• Are these muffins dairy-free? Yes, if you use lactose-free milk or almond milk as listed, the recipe is completely dairy-free.
• Can I make these egg-free? You can try using a flax egg (1 tablespoon ground flaxseed meal + 3 tablespoons warm water per egg), but the texture may be slightly denser and less fluffy than the original version.

Try More Recipes:

• Low Fodmap Banana Muffins Recipe
• Low FODMAP Acai Bowl Recipe
• Low FODMAP Bagels Recipe