Suffering from a snack attack? Whip up one of these easy low FODMAP blueberry lemon mug cakes!
There's something about being trapped inside all day that has turned me into a snack monster! But since we're staying with our in-laws while we renovate (yeah, that's still happening), we're a little cramped for snack space.
Enter this easy peasy blueberry lemon mug cake! I just toss the ingredients into a mug (pick a large one), give it a whisk, pop it in the microwave and I've got a fresh-baked muffin, just for me!
Sound like your kind of snack? Measure out a few servings of the dry ingredients and pop them in ziplock bags so you don't have to haul out your measuring cups every time you want a snack!
You can also freeze the lemon zest so you don't waste your lemon. Just zest your goods and spread them out evenly on a baking sheet lined with foil.
Stick the baking sheet in the freezer for an hour or two, then scoot the zesties into the middle of the foil and roll it up into a little sleeping bag. Pop the foil into a freezer-proof bag or container and you've got fresh lemon zest whenever you want it!
Keep it FODMAP friendly
There are a few things to keep in mind when making these tasty low FODMAP blueberry lemon mug cakes. Check out the notes below for tips on keeping this recipe low FODMAP!
First up, flour. If you're in the elimination phase of the program, you'll need to use gluten-free flour. Don't forget to check the label for other high FODMAP ingredients like almond flour, amaranth flour, coconut flour etc.
And remember, unless you have celiac disease, you're managing the FODMAP fructan, not gluten itself!
Next up, milk. If you're in the elimination phase, you'll need to use either lactose-free milk or a low FODMAP milk alternative.
We'll also be using butter. But, according to Monash University, butter doesn't have any detectable FODMAPs (because it's all fat). Check the label for added milk products like milk, cream, milk solids, lactose, etc. and you're good to go!
Next up, lemon zest. According to the Monash app, lemon juice is low FODMAP in servings of 1/2 a cup (125 g) per sitting. Servings of 3/4 cups (187 g) or more are high in the FODMAP fructan.
We'll be using 1 tsp of zest, which won't add anything notable to your FODMAP load.
Last but not least, blueberries. According to Monash, blueberries are low FODMAP in servings of 1/4 cup (40 g) per sitting. Servings of 1/3 cup (50 g) or more are high in the FODMAP fructan.
We'll be using 1/4 cup of blueberries, which works out to one serving of blueberries per sitting. This is within Monash's recommended range.
Wondering how this easy blueberry lemon mug cakes stack up? Check out the notes below to see how many servings of each FODMAP group are in one mug cake. You can read more about FODMAP stacking and how to avoid it here.
- Fructose = 0
- Lactose = 0
- Fructan = 1
- GOS = 0
- Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
Suffering from a snack attack? This easy low FODMAP blueberry lemon mug cake will hit the spot (in like 5 minutes!).
- 1/2 cup low FODMAP all-purpose flour
- 2 tbsp granulated sugar
- 1/4 tsp baking powder
- Pinch salt
- 1/3 cup lactose-free milk
- 2 tbsp unsalted butter, melted
- 2 tsp pure vanilla extract
- 1 tsp lemon zest
- 1/4 cup fresh or frozen blueberries
- Grab yourself a 12 oz mug. Add the flour, sugar, baking powder, and salt and whisk them together.
- Add the milk, butter, vanilla and lemon zest and whisk again.
- Add the blueberries and fold them in with a spoon or fork.
- Microwave your mug cake until it's just cooked through (about 2ish minutes depending on your microwave).
Recommended low FODMAP serving – 1 mug cake per sitting
- Prep Time: 5
- Cook Time: 2
- Category: breakfast, snack
- Method: microwave
- Serving Size: 1
- Calories: 613
- Sugar: 33 g
- Sodium: 317 mg
- Fat: 27 g
- Saturated Fat: 16 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 80 g
- Fiber: 3 g
- Protein: 9 g
- Cholesterol: 83 mg
Keywords: muffin, mug cake, lemon and blueberry,
You might also like one of these:
- Low FODMAP Chocolate Mug Cake Need to satisfy your sweet tooth on the fly? Your next sugar fix is only 6 minutes away with these dangerously easy low FODMAP mug cakes!
- Low FODMAP Raspberry & White Chocolate Muffins Ready to take your brunch to the next level? Treat yourself with these decadent low FODMAP raspberry white chocolate muffins!
- Low FODMAP Blueberry Breakfast Cookies Whether you’re headed for the trail or a hard day’s work, these easy low FODMAP blueberry breakfast cookies will help start your day on the right
If you like this post on the research behind will a colon cleanse help your IBS, don't forget to share it! Follow me on Instagram @fodmapformula for more FODMAP friendly tips and recipes! Together we'll get the low FODMAP diet down to a science!