Looking for a tasty breakfast you can make in advance? Packed with fresh flavours, these low FODMAP lemon blueberry muffins are the ultimate breakfast on-the-go!
I am a huge gourmet muffin fan! But finding low FODMAP muffins (and their price tag) can be a little rough! If you're looking for a fuss-free way to start your busy day, these lemon blueberry muffins are the perfect way to make your morning feel a little fancy!
One of my favourite things about these muffins is that they're made with fresh fruit. Aside from convincing myself this counts as a serving of fruit (it totally does!), using fresh lemons adds a bright, clean flavour to the recipe mass-produced muffin just can't match.
Blueberries, on the other hand, can be used fresh or frozen. If you fancy frozen berries, keep them frozen and toss them with a teaspoon of low FODMAP flour right before you pop them in the batter. This will keep your muffins from turning blue. Unless smurf muffins are your thing, in which case, carry on!
Think these low FODMAP lemon and blueberry muffins sound great, but you don't have time to try them now? Don't worry, you can PIN THIS POST for later!
Keep It FODMAP Friendly
Looking for a gourmet breakfast that's ready when you are? These low FODMAP lemon blueberry muffins will help you hit the ground running! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, flour. If you're in the elimination phase of the low FODMAP program, you'll need to use gluten-free flour. For my Canadian peeps, I'm a huge fan of PC's all-purpose gluten-free flour.
Remember, unless you have celiac disease, you're avoiding the FODMAP fructan in wheat, not the gluten itself.
Next up, lemons. According to the Monash App, lemon juice is low FODMAP in servings of 1/2 a cup (125 g) per serving. Servings of 3/4 cups (187 g) or more are high in the FODMAP fructan.
We use 2 tbsp of lemon juice total, which works out to 0.01 servings per muffin. This is well within the recommended range.
Monash doesn't list lemon zest in their app. However, there are two low FODMAP recipes on the Monash blog that use a similar serving of lemon juice and zest, so we're good to go.
We'll also be using milk. If you're in the elimination phase of the program, you'll need to use lactose-free milk.
However, while butter technically belongs to the dairy family, according to the Monash app, butter doesn't have any FODMAPs (because it's all fat). Just check the label for ingredients like “milk” and “milk solids.”
Last but not least, blueberries. According to Monash, blueberries are low FODMAP in servings of 0.25 cups (40 g) per sitting. Servings of 1/3 cups (50 g) or more are high in the FODMAP fructan.
Our recipe uses 1.5 cups total, which works out to 0.5 servings per sitting. This is well within Monash's recommended range.
Show Your Work (FODMAP Math)
These low FODMAP muffins have a lot of ingredients. Let's take a look at the FODMAP math so you can see what you're eating.
Fructose = 0
Lactose = 0
Fructan = 0.51
GOS = 0
Polyols = 0
Want to try these low FODMAP lemon blueberry muffins? Don't forget to PIN THIS POST for later!
Looking for a tasty breakfast that travels? These simple low FODMAP lemon blueberry muffins are perfect for a breakfast on-the-go!
- 4 tbsp low FODMAP all-purpose flour
- 3 tbsp brown sugar (packed)
- pinch salt
- 4 tsp unsalted butter (melted and cooled)
- 2 cups low FODMAP all-purpose flour
- 2.5 tsp baking powder
- 0.5 tsp salt
- 1 cup sugar
- 1 tbsp lemon zest
- 2 tbsp lemon juice
- 0.5 cup unsalted butter (room temperature)
- 2 lg eggs
- 0.66 cup 2% milk
- 1.5 cups blueberries (divided)
Mix together flour, brown sugar and salt in a small bowl. Once combined, stir in butter and mix until small crumbs form. Set aside.
Preheat your oven to 400 degrees and line a muffin tray with paper liners. Set aside.
Combine the flour, baking powder, and salt in a small bowl. Then, in a larger bowl, combine the sugar, lemon zest and lemon juice with your fingers. Add the butter, and beat the mixture until it becomes fluffy (about 4 minutes). Then beat in the eggs, one at a time.
Scrape down the sides and bottom of the bowl and alternate adding the flour and milk in small batches (1/3 flour, 1/2 milk, 1/3 flour, 1/2 milk, 1/3 flour). Stir in 1 cup of blueberries, then divide the batter evenly between the muffin wells. Place a few of the remaining berries on top of each muffin and sprinkle with streusel. Then bake for 19 minutes (or until a toothpick inserted in the center of the muffin comes out clean).
Allow the muffins to cool in the pan for 10 minutes, then move them to a wire rack to cool completely.
I hope these low FODMAP lemon blueberry muffins make your morning a little brighter! If you like this recipe don't forget to share it. Together we'll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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