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Inside view of a vegan low-fodmap blueberry muffin with whole muffins surrounding

Low-FODMAP Blueberry Muffins

James Chen - Professional Chef specializing in Low FODMAP cooking and Asian fusion cuisine at GoPlatedJames Rivera
Low-FODMAP blueberry muffins that are Monash-verified, vegan, and gluten free, with a safe serving size of 1 muffin and a bakery-style streusel topping.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Breakfast
Cuisine American
Servings 6 muffins
Calories 239 kcal

Equipment

  • 6-cup muffin pan
  • paper liners
  • mixing bowls
  • fork
  • wire rack

Ingredients
  

  • 1 tbsp vegan butter or coconut oil, softened
  • 1 tbsp coconut sugar
  • 1 tbsp brown rice flour
  • 1 tbsp blanched almond flour
  • pinch of salt
  • 1/2 tbsp ground flaxseed
  • 1 1/2 tbsp warm water
  • 1/2 cup fresh or frozen blueberries
  • 1 tbsp brown rice flour
  • 1/2 cup oat flour
  • 1/2 cup brown rice flour
  • 2 tbsp tapioca starch
  • 2 tbsp blanched almond flour
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1/3 cup pure maple syrup
  • 1/4 cup unsweetened almond milk
  • 2 tbsp vegan butter or coconut oil, melted
  • 1 tsp vanilla extract

Instructions
 

  • Preheat the oven to 400°F (200°C). Grease a 6-cup muffin pan or line it with paper liners.
  • In a small bowl, mash together the streusel ingredients with a fork until crumbly. Set aside.
  • Combine the ground flaxseed and warm water. Let it rest for at least 5 minutes to form a flax egg.
  • Chop any large blueberries. If using frozen blueberries, coat them in 1 tablespoon of brown rice flour.
  • In a large bowl, mix the dry ingredients. In a separate medium bowl, combine the flax egg, almond milk, maple syrup, melted vegan butter or coconut oil, and vanilla extract.
  • Pour the wet ingredients into the dry ingredients and stir until just combined. Gently fold in the blueberries.
  • Divide the batter evenly between the 6 muffin cups. Sprinkle the streusel generously over the top.
  • Bake for 22 to 25 minutes, until the tops are golden.
  • Cool the muffins in the pan for exactly 10 minutes, then transfer them to a wire rack to cool completely.
  • Store in an airtight container for up to 3 days or freeze individually.

Notes

Use certified gluten-free oat flour for strict gluten avoidance. If using frozen blueberries, coat them in brown rice flour before folding them into the batter. Cool in the pan for exactly 10 minutes, then transfer to a wire rack to cool completely. Store in an airtight container for up to 3 days or freeze individually.

Nutrition

Calories: 239kcalCarbohydrates: 38gProtein: 4gFat: 8gSaturated Fat: 2gSodium: 236mgFiber: 2gSugar: 14g
Keyword blueberry, fodmap safe, gluten free, gut health, ibs friendly, low fodmap, monash approved, muffins, sibo diet, vegan
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