(Updated March 2018) by Lee Martin MSc RD
This recipe makes a large batch (>10) of low FODMAP mini muffins, which taste really rich and oatey and are delicious warmed up before eating. They make a great high fibre low FODMAP breakfast treat. You can add any fillings you like, we had lots of dried fruit to use up! The wet mix can also be made up of either yoghurt, milk or a non-dairy alternative milks such as rice, hemp or nut milks like almond or macadamia.
Ingredients: Makes >10
- 135g Oatbran (see NOTE below)
- 110g Gluten/Wheat free flour (we used Doves Organic self raising)
- 40g Ground Almonds (almonds are low FODMAP at 12 grams per serving)
- 110g Light soft brown sugar
- 1 large tablespoon of golden syrup
- 2 eggs
- 125ml Flavourless oil (we used Rice Bran oil)
- 200ml milk and yogurt mix (we used plain yogurt and almond milk)
- 1-2 teaspoon vanilla extract
Flavour (adapt your own!):
- 1 teaspoon mixed spice or cinnamon
- 100g Mixed dried fruits (we used raisins, pineapple, coconut and papaya)*
- You can also use chocolate / chocolate chips etc. 🙂
NOTE: Oat bran: 55g of oat bran is high in FODMAPs while 22g is low in FODMAPs. The portions in the recipe mean the muffins will still be low FODMAP. That is as long as you do not eat them all at once! Read more on oat bran and the confusion of the FODMAP content of oats in our article ‘Suitable foods on the low FODMAP diet and recent changes‘.
*Dried Fruits: We suggest you double check the Monash Low FODMAP App for appropriate portion sizes of the dried fruit you wish to use and work out how much fruit you can add in to safely eat per portion size of muffin. For example 100g of raisins is clearly high in FODMAPs (fructans) but divided amongst 10 or more muffins that is 10g in each and 13g of raisins is low in the FODMAP fructans.
Pre-heat oven to 180c. Line a muffin tray with paper cases (makes 12 large or around 20 small)
Mix all of the dry ingredients together in a bowl.
Mix all of the wet ingredients (oil, yoghurt, milk, vanilla, golden syrup and eggs) together in a jug and slowly mix into the dry ingredients. Add in the dried fruit or additional flavours (i.e. fruit, chocolate)
Once well mixed, the mixture should be quite runny – more so than a normal cake mixture.
Spoon the mixture into the cake cases, not filling too high!
Bake for around 12 minutes or until golden brown on the top.
Time: 30 minutes
Preparation time: 15 minutes
Cooking time: 12-15 minutes
Looking for more low FODMAP oat recipes… check out our low FODMAP fruity flapjacks
This is an easy and really yummy recipe, give it a go and enjoy with a nice coffee one morning 🙂 …….
Good news! The first ever book dedicated to reintroducing FODMAPs is now available to purchase on Amazon. The book is titled ‘Re-challenging and Reintroducing FODMAPs – A self-help guide to the entire reintroduction phase of the low FODMAP diet’. Click on the logo for more details.
Two dietitians recently travelled around the world and blogged about following a modified low FODMAP diet. See more on the FODMAP travel section.