Low FODMAP Zucchini Muffins Recipe

This hearty Low FODMAP Zucchini Muffins Recipe is made with gluten-free flour blend, fresh grated zucchini, light brown sugar, lactose-free yogurt, and warm ground cinnamon. This recipe creates a moist, tender, and subtly sweet baked treat that is perfectly safe for those with digestive sensitivities. It is perfect for a quick grab-and-go breakfast, serves as a cozy seasonal snack for autumn, and makes enough for 10 people.

Low FODMAP Zucchini Muffins Recipe Ingredients

• 1 1/2 cups gluten-free flour blend (with xanthan gum)
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp ground cinnamon
• 1/4 tsp salt
• 2 large eggs
• 1/2 cup light brown sugar, packed
• 1/3 cup neutral oil (such as canola or melted lactose-free butter)
• 1/3 cup lactose-free plain yogurt
• 1 tsp vanilla extract
• 1 cup grated zucchini, lightly packed
• 1/3 cup chopped walnuts (optional)
• 2 tbsp mini dark chocolate chips (optional)

How To Make Low FODMAP Zucchini Muffins

1. Prepare the oven: Preheat your oven to 350°F (175°C) and line a standard muffin tin with paper liners to prevent sticking.
2. Whisk dry ingredients: In a large mixing bowl, combine the gluten-free flour, baking powder, baking soda, cinnamon, and salt until well blended.
3. Combine wet ingredients: Add the eggs, brown sugar, oil, lactose-free yogurt, and vanilla extract to the flour mixture.
4. Mix the batter: Stir the ingredients together until the batter is mostly smooth, being careful not to overmix the dough.
5. Prep the zucchini: Grate the zucchini using a box grater, then gently squeeze it with paper towels to remove excess water so the muffins aren’t soggy.
6. Fold and add-ins: Gently fold the shredded zucchini into the batter using a spatula, along with the optional walnuts or dark chocolate chips if you are using them.
7. Fill the tin: Scoop the batter into the prepared muffin cups, filling each one about 3/4 of the way to the top to allow for rising.
8. Bake until golden: Bake for 18–22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
9. Cool properly: Let the muffins rest in the pan for 10 minutes before moving them to a wire cooling rack to cool completely.

Recipe Tips

• Squeeze the Zucchini: Removing the extra moisture from the zucchini is the most important step. If the zucchini is too wet, the gluten-free flour won’t bake through properly, leaving the center gummy.
• Check for Xanthan Gum: Most gluten-free blends include this, but if yours doesn’t, add 1/2 teaspoon. Xanthan gum acts as the “glue” that replaces gluten, giving the muffins their structure.
• Measure Flour Correctly: Instead of scooping the flour directly with a measuring cup, spoon it into the cup and level it off. This prevents the muffins from becoming too dense or dry.
• Use Room Temperature Eggs: Using eggs at room temperature helps them incorporate better into the fats (oil or butter), resulting in a more even rise and a fluffier texture.

What To Serve Zucchini Muffins

These muffins are delicious on their own, but they are even better when spread with a little lactose-free butter or a smear of peanut butter. They pair beautifully with a warm bowl of oatmeal or a simple fruit salad. For a mid-afternoon snack, try serving one alongside a glass of cold almond milk or a low FODMAP latte.

How To Store Zucchini Muffins Leftovers

• Refrigerate: Store the muffins in an airtight container at room temperature for 2 days, or move them to the refrigerator for up to 5 days to keep the zucchini fresh.
• Freeze: Wrap individual muffins in plastic wrap and place them in a freezer bag. They can be frozen for up to 3 months; just thaw at room temperature or microwave for 30 seconds.

Low FODMAP Zucchini Muffins Recipe Nutrition Facts

• Serving Size: 1 Muffin
• Calories: 185 kcal
• Total Fat: 9g
• Saturated Fat: 1g
• Cholesterol: 37mg
• Sodium: 160mg
• Total Carbohydrate: 23g
• Dietary Fiber: 1.2g
• Sugars: 11g
• Protein: 3g

Frequently Asked Questions

• Is zucchini low FODMAP? Yes, zucchini is low FODMAP in servings of 65g (about 1/3 cup). Since this recipe uses 1 cup of zucchini distributed across 10 muffins, the amount per serving is well within the safe limit for most people.
• Can I use a different sweetener? You can replace the brown sugar with granulated white sugar or maple syrup. However, brown sugar provides a deeper flavor and extra moisture that works particularly well with cinnamon and zucchini.
• Why did my muffins sink in the middle? This usually happens if the baking powder or soda is expired, or if the oven door was opened too early during the baking process. Ensure your leavening agents are fresh for the best rise.

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Low FODMAP Zucchini Muffins Recipe

Recipe by Sabrine HajriCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

10

servings

Prep time

15

minutes

Cooking time

20

minutes

Calories

285

kcal

The Low FODMAP Zucchini Muffins Recipe is a moist and flavorful way to enjoy garden-fresh zucchini. These muffins use a gluten-free flour blend and lactose-free yogurt to ensure they are easy on the digestive system while remaining incredibly soft. Perfect for meal prep or a healthy snack.

Ingredients

• 1 1/2 cups gluten-free flour blend
  

• 2 tsp baking powder
  

• 1 tsp ground cinnamon
  

• 1/2 cup light brown sugar
  

• 1/3 cup neutral oil
  

• 1/3 cup lactose-free yogurt
  

• 1 cup grated zucchini (squeezed dry)

Directions

• Preheat oven to 350°F and line a muffin tin.
  
• Whisk dry ingredients in one bowl; mix wet ingredients in another.
  
• Combine the two mixtures until just blended.
  
• Fold in the squeezed zucchini and any optional add-ins.
  
• Bake for 18-22 minutes until a toothpick comes out clean.