Before starting the low FODMAP Diet, breakfast was something I took for granted. It can be hard to find low FODMAP breakfast options that fit into my busy lifestyle. That’s one of the reasons I love these low FODMAP Raspberry Muffins.
These delicious muffins are easy to make and can be frozen for several weeks for an easy morning. If raspberries aren’t your thing, you can swap them out for another low FODMAP fruit of your choice, or some low FODMAP chocolate chips (no judging from me!).
Keep It FODMAP Friendly
You only need to make two swaps to keep these low FODMAP raspberry muffins FODMAP friendly.
If you’re in the elimination phase, you need to use gluten-free flour. Remember, unless you have celiac disease, you’re not avoiding the gluten itself. Instead, you’re avoiding the FODMAP fructan which appears in many of the same grains.
You will also need to use a lactose-free milk. The fat percentage you use is irrelevant in this recipe, so you can use whatever’s handy. If you don’t have access to lactose-free milk, you can add lactase drops to normal milk. Remember to leave 24 hours before you use the milk, so the enzymes have time to break down the lactose compounds.
The final thing you need to know is that raspberries can be high FODMAP in servings of 20 berries or more. While it would be hard to fit 20 raspberries in a single muffin, this is handy information if you plan on having more than one. I manage my raspberry portions by making sure I put the same number of berries in each muffin (my magic number is 5 berries). That way I can always remember how many berries I’ve eaten.
Looking for an easy make-ahead breakfast idea? Try these Low FODMAP Raspberry Muffins! They're ready in a flash and are freezer-friendly.
- 2 cups gluten-free flour
- 2 tsp baking powder
- 1/2 tsp salt
- 3/4 cup sugar
- 1 egg
- 1 cup milk
- 1/4 cup vegetable oil
- 1/2 cup frozen raspberries
Preheat oven to 400 degrees and line a muffin tray. Set aside.
Place flour, baking powder, salt, and sugar in a large bowl and mix well.
Place the egg in a small bowl and whisk gently. Add milk and vegetable oil and whisk again.
Make a well in the dry mixture and add the wet ingredients all at once. Mix as quickly and gently as possible with a fork until the batter is just moistened. Place a few raspberries in the bottom of each muffin liner and cover with 1/4 cup of batter.
Bake for 23-25 minutes or until a toothpick inserted in the center of a muffin comes out clean. Cool on a wire rack.
This recipe freezes really well. If you want to make multiple batches and freeze them, I recommend wrapping each muffin individually before freezing for the best results. Make sure the muffins have cooled completely before you wrap them to prevent freezer burn.
Looking for more information on the Low FODMAP Diet? Follow me on Facebook for more articles and information on managing Irritable Bowel Syndrome.
Did you like this recipe? You might also like one of these:
© 2018 Amy Agur – The FODMAP Formula