Need an easy make-ahead breakfast idea? Try these low FODMAP raspberry muffins. These freezer-friendly muffins are perfect for a busy morning on the go, or a leisurely FODMAP friendly brunch. Light and fluffy, no one will know they're low FODMAP.
My husband is obsessed with these low FODMAP raspberry muffins. He isn't normally a breakfast person. But, when these are on the menu, he's up bright-eyed and bushy-tailed every morning until we run out. Needless to say, they're a family favourite.
If raspberries aren't your thing, don't worry. You can swap them out for any other low FODMAP berry of your choice. If you're looking for something a little sweeter, you can also make these muffins with low FODMAP chocolate chips.
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These low FODMAP raspberry muffins will add a fresh splash of flavour to your mornings. Check out the notes below for tips on keeping this recipe FODMAP friendly.
If you're in the elimination phase, you need to use gluten-free flour. For my Canadian peeps, I like using PC's all-purpose gluten-free flour. I like it because I can use it cup for cup and it doesn't have any gums.
Remember, unless you have celiac disease, you're avoiding the FODMAP fructan, not the gluten itself.
You'll also need to use lactose-free milk. The fat percentage isn't important for this recipe, so you can use whatever's handy.
Last but not least is raspberries. According to Monash University, raspberries are low FODMAP in servings of 10 berries. Servings of 20 berries or more are high in fructans, so you need to keep track of how many you eat.
Keep It FODMAP Friendly
While it would be hard to fit 20 raspberries in a single muffin, this information is important if you're eating multiple muffins or you're having them as part of a larger meal.
I normally pick a specific number and make sure all of my muffins have the same amount of berries (my magic number is five). That way, I always know how many berries I've eaten per muffin.
Want to try these low FODMAP raspberry muffins? You can PIN THIS RECIPE for later.
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
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Preheat oven to 400 degrees and line a muffin tray. Set aside.
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Place flour, baking powder, salt, and sugar in a large bowl and mix well.
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Place the egg in a small bowl and whisk gently. Add milk and vegetable oil and whisk again.
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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.
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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.
These low FODMAP raspberry muffins will get your morning off to the right start. If you like this recipe, sign up for my mailing list below. You'll get new recipes and articles delivered right to your inbox.
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© 2018 Amy Agur – The FODMAP Formula
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I’m new to the low-FODMAP thing and due to my feelings about substituting ingredients, I wasn’t expecting much out of these. But I ate them up pretty darned fast! They were surprisingly moist. I made them with fresh blueberries instead of raspberries. I’ll be making them again in the future. Thanks for the recipe.
Hi, Christy!
Thanks for your feedback. I’m glad you enjoyed them. Let me know if you try any other flavours as well!
I made them with raspberries and they were just as good. I am now making them for a third time. I think we have a hit!
I’m so glad they’re working out for you. It’s always nice to hear a recipe has become a new family favourite!
Hi Amy,
This recipe looks delicious! I’m new to the FODMAP diet and haven’t tried lactose drops in milk yet. Would it be ok to use Almond milk in the recipe instead as a substitution or no? Thanks!
Hi, Stephanie!
I’m so happy you want to give this recipe a try. It’s one of my favourites for sure. I don’t do well with almond milk, so I haven’t tried it personally. I checked the Monash app for you and from a FODMAP standpoint, it would be fine. There would likely be a slightly different taste, but it might be great. Definitely, give it a try and let me know how they turn out. I’m really curious now.
I made these with a few adaptions. Having been through the fodmap process, I know flour isn’t a problem but milk is. So AP flour, and silk coconut milk where used. I also reduced sugar to 1/2 cup and added 1 tsp vanilla. Turned out really well. Thanks for a base recipe on which to work.
Hi Katie!
I’m glad you were able to make them work for you! Thanks for bringing back your feedback as well!! It’s always helpful to see how people adapt each recipe to meet their personal needs.
Cheers!
Amy
Hi There!
I made this recipe exactly as written, placing a few raspberries in the baking cup first. However, the raspberries just stayed on the bottom and looks nothing like your final picture. Please tell me what I did wrong?
Hi Michelle,
I sprinkled some raspberry crumbs on top of the muffins in the photo. So, you didn’t do anything incorrectly if they don’t look exactly as shown. When you open the muffins, did any of the raspberries pop up? Or did they all stay completely on the bottom? If they were stuck to the bottom, try making the batter a little lighter and breaking your raspberries into smaller pieces. Depending on the flour blend you used, the batter may have weighed them down. If things are working correctly, the larger raspberries may stay near the bottom while the smaller ones will float up about half-way.
Hope that helps!
Amy
Hi Amy. Can I use almond flour in this recipe?
Hi Edith,
Almond “flour” hasn’t been tested by Monash, yet, so it’s not safe for the elimination or re-challenge phase until Monash has officially tested it. But, almond “meal” is low FODMAP in servings of 1/4 cup per sitting (and can be used in the place of almond flour). If you swap in almond meal, you’ll have 2.6 tbsp of almond meal in each muffin. This is within Monash’s recommended range.
Hope that helps!
Amy
When I made my batch of these cupcakes, the batter was very heavy and thick, quite dense on the inside. Can you make any suggestions on how to get more fluffiness inside? Perhaps it has something to do with my gf flour mixture, but I found that when spooning the mixture into the cups, the longer the mixture sat there the thicker and stickier it became.
Hi Tess,
The type of flour you use can definitely change the texture of the batter. You can try adding more milk in small increments until it’s a workable texture or experiment with different low FODMAP flour mixes until the batter works better for you. The batter will always be sticky (a byproduct of being gluten-free), but it will be easier to work with.
Hope that helps!
Amy
The only things I did differently was change the amount of sugar to half a cup, add 1/2 tsp of vanilla and replace the raspberries with blueberries. And they are so delicious!! Everyone in my family loves them. Thank you for sharing this recipe!
Hi Gracie!
So glad to hear you and your family enjoyed these muffins! Thanks for the tip about the blueberries! I’ll try that as well.
Cheers!
Amy
Hi Amy, love the tip on the PC gluten free flour. Will be going to Loblaws tonight. Just wondering about the sugar: an I missing something about sugar and fodmaps? Is it allowed? I’ve been replacing it with Monk fruit and Erythritol from lakanto what do you think of that?
Hi Faz,
According to Monash University, table sugar is low FODMAP as it contains equal parts glucose and fructose. Having glucose and fructose in equal amounts means the fructose is absorbed differently than when it appears on it’s own and none will be left floating around in your digestive system. You can read more about sugar on the low FODMAP diet here.
Hope that helps!
Amy
I had the same issue with the raspberries not rising, but I used a different flour mix than I usually do. I will definitely make them again with a different mix. They still tasted great though! I added lemon zest as well and really liked it with that added flavour 🙂
Hi Bre!
Adding lemon zest sounds fantastic! I’ll definitely keep that in mind the next time I make these!
While the raspberries may lift a bit from the bottom of the muffin, they won’t rise to the top. I used frozen raspberries in this photo and sprinkled some raspberry crumbs on top of the muffins before I baked them!
Hope that helps!
Amy