healthy low FODMAP muffins with raspberries

Healthy low FODMAP muffins with raspberries

Feel like baking something, but something without too much fat or sugar? Then I have the perfect recipe for you! Last weekend, I made these healthy low FODMAP muffins with raspberries. Fluffy, fresh and light. Perfect as a healthier snack during a busy workday or on the go. I like to bake my snacks in the weekend. I then freeze them and take one serving out of the freezer every day. Like this, I have a healthy snack ready every day! If you feel like baking something a little more unhealthy, that’s fine too of course. Then hop over to my categorie with low FODMAP cakes and sweets

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The ingredients of the healthy low FODMAP muffins

I get lots of questions about which ingredients exact recipes I use in recipes. I try to add this to the recipe as much as possible, but I like explaining some ingredients a little more in depth: 

  • Gluten-free flour: I prefer using a simple gluten-free flour mix. My personal favourite flour mix for baking is Schär Mix It Universal. This is a mix that mainly consists of rice flour and potato starch. Bob’s Red Mill 1-to-1 baking flour has similar ingredients. I don’t advise to use almond flour or buckwheat flour in this recipe. Almond flour contains more fat than normal flour and therefore reacts very different in a batter. There is a large chance that the recipe will turn out very different when you use almond flour. Almond flour also is only limited low FODMAP. Buckwheat flour has quite a distinctive taste and that is not always nice in a bake. If you want to try a muffins with buckwheat flour, give my strawberry buckwheat muffins a try! 
  • Lactose-free quark or yoghurt: I use lactose-free quark in this recipe. Quark is a very common dairy product in the Netherlands, but it is not easy to get everywhere. It is a little thicker than Greek yoghurt, has more protein and is a bit more sour. If you cannot find quark where you live, you can also use lactose-free Greek yoghurt or a normal thicker lactose-free yoghurt. 
  • Sweetener: I use rice syrup as a sweetener. You can also replace this with maple syrup. If you tolerate honey, that can also be used. Be aware that honey is not suitable for the elimination phase. Honey is high in fructose and therefore high in FODMAPs. Only when you know that you tolerate fructose, you can use honey. 
  • Butter or lactose-free margarine: butter is low FODMAP and therefore most people on the low FODMAP diet can use it without problems. If you want to make this recipe entirely lactose-free, you can replace the butter with a lactose-free margarine or similar spread. Make sure that all ingredients are also low FODMAP. 
  • Xanthan gum: xanthan gum is used as a replacement for gluten in batters and doughs. It makes helps to make your gluten-free bakes less crumbly and dry. I first made this recipe without using xanthan gum and that works fine. You only notice that the muffins get a bit dry after a day. You can heat them up in the oven or microwave shortly to make them soft again. By adding 1/2 tsp xanthan gum to the recipe, the muffins will get dry less quickly. Omit if your flour blend already contains xanthan gum. 

Will you let me know if you have made my healthy low FODMAP muffins with raspberries? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

healthy low FODMAP muffins with raspberries


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healthy low FODMAP muffins with raspberries

Healthy low FODMAP muffins with raspberries

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  • Author: Karlijn
  • Total Time: 35 min
  • Servings: 8 1x
  • Diet: Gluten Free


Healthy low FODMAP muffins with raspberries! Perfect as a healthy snack and easy to take with you on the go. Also gluten-free and lactose-free.


  • 125 g (1 cup) gluten-free flour (I use Schär Mix It Universal, Bob’s Red Mill 1-to-1 baking flour has similar ingredients)
  • 80 g (1/3 cup) lactose-free quark or Greek yoghurt
  • 60 g (3 tbsp) rice syrup or maple syrup
  • 40 g (3 tbsp) melted butter or margarine
  • 2 tbsp almond milk
  • 1 egg
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • Optional: 1/2 tsp xanthan gum (omit if your flour blend already contains this)
  • 100 g (2/3 cup) fresh raspberries
  • 8 muffin cups
  • A muffin pan


  1. Pre-heat the oven to 180 degrees Celsius (350 F).
  2. Mix the dry ingredients together in a bowl. Mix the wet ingredients together in another bowl.
  3. Add the dry ingredients to the wet ingredients and mix until combined.
  4. Carefully fold in the raspberries.
  5. Divide the batter over 8 muffin cups.
  6. Bake the muffins in the oven for 20-25 minutes. They are done when a toothpick comes out clean.


You can store the muffins in a closed box for about 4 days. The muffins also freeze well.

  • Prep Time: 10 min
  • Cook Time: 25 min
  • Category: Muffins
  • Method: Oven
  • Cuisine: American


  • Serving Size: 1 muffins
  • Calories: 130
  • Sugar: 6
  • Fat: 5
  • Carbohydrates: 19
  • Fiber: 1
  • Protein: 3

healthy low FODMAP muffins with raspberries


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