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Healthy low FODMAP blueberry muffins
A few years back, I would always turn my nose up for sweets that contained lemon. Fruity fresh lemon muffins or cakes?
Nah, I’d rather have something with chocolate. Until I finally gave in and made a lemon drizzle cake. And wow what was I thinking!
I fell head over heals in love with lemon desserts and now I can’t get enough of it. Who says you cannot alternate lemon and chocolate desserts, right! Today I have a delicious recipe for healthy low FODMAP blueberry muffins with lemon for you!
Lemon and blueberries just make such a wonderful combination. Especially when the weather is warmer, I love a sweet tangy lemon dessert. These low FODMAP blueberry muffins make a perfect snack.
Low FODMAP blueberry muffins: a healthy snack!
The low FODMAP blueberry muffins are made with gluten-free flour and have some lactose-free yogurt added for some extra freshness.
Make sure to use a gluten-free flour mix. I like using Schär Mix It Universal. Flours that are high in fat, such as almond flour and coconut flour won’t work in this recipe.
I also don’t advise using these because they are not low FODMAP.
The muffins are only sweetened with maple syrup and they contain only 144 calories a piece. That makes a perfect afternoon snack if you ask me!
Are you a lemon fan like I am (or should I say finally became one, haha)? Then be sure to also check out my other lemon desserts on the blog:
- Blueberry cheesecake with lemon
- Lemon curd crumble bars
- Lemon cake with frosting
- Naked cake with lemon and blueberries
- Healthy low FODMAP cheesecake with lemon
- Lemon drizzle cake
I based this recipe on this recipe from Amy’s healthy baking. I have adapted the recipe to make it low FODMAP and gluten-free.
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Healthy low FODMAP blueberry muffins
- Total Time: 40 mins
- Servings: 6 1x
Description
Healthy low FODMAP blueberry muffins with lemon. A perfect low FODMAP snack! Only 145 calories. Gluten-free, lactose-free and sweetened with maple syrup
Ingredients
- 120 g (1 cup) gluten-free flour (use a gluten-free flour mix, such as Schär Mix It Universal)
- 1 tsp baking powder
- 1/2 tsp baking soda
- A pinch of salt
- Zest of 1 lemon
- 7 g (1/2 tbsp) coconut oil, melted
- 1 egg white, at room temperature
- 1 tsp vanilla extract
- 90 g (1/4 cup) maple syrup
- 60 g (1/4 cup) lactose-free yoghurt
- 30 ml (2 tbsp) lactose-free milk
- 30 ml (2 tbsp) lemon juice
- 100 g (1 cup) blueberries
Instructions
- Pre-heat the oven to 180 degrees Celsius.
- Mix the gluten-free flour, baking powder, baking soda, salt and lemon zest together in a bowl.
- In a separate bowl whisk together the coconut oil, egg white and vanilla extract. Stir in the maple syrup and the yoghurt until you get a smooth mixture. Finally, stir in the lemon juice.
- Stir the flour mixture into the liquid mixture until everything is just combined. Pour in the milk, while stirring. Fold in the blueberries.
- Divide the batter over six muffin cups and bake them 20-25 minutes in the oven. The muffins are done when a toothpick comes out clean. Leave the muffins to cool in the tin for 10 minutes, take them out and leave them to cool down further.
Notes
You can store the muffins for 5 days in the fridge or longer when you freeze them
You can also use frozen blueberries for this recipe. Just let them thaw before you use them. The frozen blueberries will give off some color on the batter, so your muffins will not have such a nice colour as when you use fresh blueberries. But they definitely won’t taste worse because of it!
- Prep Time: 15 min
- Cook Time: 25 min
Nutrition
- Calories: 144
- Fat: 2
- Carbohydrates: 30
- Fiber: 1
- Protein: 2
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24 Comments
These look so yummy! Do you think I could substitute almond milk for the lactose free milk? I’m really sensitive to dairy.
Yes I think that will work!
I’m dairy free, how could I sub the yogurt? Also, could I use almond flour 1 for 1?
You could try dairy-free yoghurt. I haven’t tested almond flour, in my experience almond flour behaves quite different in bakes than other flours, so I am not sure that this will work. But you can give it a try.
Would this work with frozen blueberries?
Sure! Just thaw them before you use them
Oh, Wow! These were so easy to make and delicious! Thank you!?
Is there another product that could I could sub for coconut oil? Looking forward to trying these! 🙂
Melted butter will work too
Okay perfect! Thank you! 🙂
Lovely recipe! Made them for my mum tonight who has Coeliac Disease and is on a low fodmap diet. Delicious! Thank you 🙂
These are so delicious…not too sweet, just perfect! I make them at least once a week 🙂
What is the serving size?
Because most of the ingredients in the muffins are unlimited low FODMAP, you can definitely have more than one per serving. Two or three muffins per serving would still be low FODMAP.I personally would stick to max. 2 muffins per serving because large servings of food can also cause issues.
Would coconut yogurt work?
I have not tested that, so I can’t say that for sure. You could give it a try.
I made these lemon blueberry muffins today and they are to die for! Thanks for all your great recipes.
Did not work. I followed recipe, using dairy free milk, dairy free yogurt, almond flour. The top held up nice and although the toothpick came out clean and it was baked at the same temp and amount of time as directed, the top held together and the insides are complete mush. I wish I could attach a photo to show you how bad this turned out. The only reason I’m giving an extra star at two stars is the flavor is good. Wish they would have come out better.
Hi Marissa, if you used almond flour, you didn’t follow the recipe. Because that is not used in this recipe. I use a gluten-free flour mix. Almond flour is a very specific type of flour that is very high in fat and you cannot just substitute a gluten-free flour mix for almond flour. Because then you completely change the consistency of the batter. And indeed then the muffins won’t turn out well. Almond flour is also not low FODMAP, so I wouldn’t advise using this. But maybe this wasn’t clear from the instructions, I have added some text above the recipe now where I advise not to use flours like almond flour.
Wowza!! The muffins are superb. Thank you so much for sharing a delicious low Fodmap recipe. I’ve tried several other recipes and I can say yours is easy to follow, make, and enjoy!
So happy to hear that you enjoyed the recipe!
Bonjour!
Do you think buckwheat flour could work in this recipe instead of « gluten free mix flour »…?
Thank you so much for this blog, what a relief to have found it!
Hi Karin, I think that would work. Just good to realise that buckwheat flour has quite a strong and specific flavor, which not everyone might like in a muffin. But if you like the flavor of buckwheat flour I think this will work fine 🙂