Low FODMAP Banana Bread Muffins

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Made with ripe bananas and gut-friendly flours, these banana bread muffins are moist, lightly sweet, and filled with warm, toasty flavor. Flax seed meal and a mix of nuts and seeds add texture and nutrition. Every ingredient is FODMAP-safe and Monash-tested for those managing IBS or sensitive stomachs. They’re easy to bake and freeze beautifully for a snack anytime.

Ingredients Needed:

• 1½ cups gluten-free all-purpose flour: Bob’s Red Mill 1:1 works best
• 1 tbsp flax seed meal: adds fiber and moisture
• 1 tsp baking soda: helps the muffins rise
• ½ tsp salt: balances flavor
• ½ cup canola, sunflower, or rice bran oil: adds richness
• ½ cup granulated sugar: classic sweetness
• ½ cup packed light brown sugar: adds depth
• 2 large eggs: room temperature
• 1½ cups mashed ripe banana: about 3 medium
• 1 tsp vanilla extract: for warmth
• ⅔ cup toasted walnuts or pecans: finely chopped
• 3 tbsp pumpkin seeds
• 3 tbsp sunflower seeds

How To Make Low FODMAP Banana Bread Muffins:

Preheat the Oven:
Preheat oven to 350°F (180°C). Grease or line 12 muffin cups.

Mix Dry Ingredients:
In a large bowl, whisk together gluten-free flour, flax seed meal, baking soda, and salt.

Mix Wet Ingredients:
In another bowl, whisk oil with both sugars until smooth. Whisk in eggs one at a time, then add mashed bananas and vanilla.

Combine Wet & Dry:
Pour the wet mixture into the dry ingredients. Stir gently until just combined.

Add Nuts & Seeds:
In a small bowl, mix all the nuts and seeds. Fold ¾ of them into the batter using a spatula.

Fill Muffin Tin:
Divide the batter evenly among muffin cups. Sprinkle remaining nuts and seeds on top.

Bake:
Bake 20–25 minutes, until golden and a toothpick comes out clean from the center.

Cool & Serve:
Cool in the pan for 5 minutes, then transfer to a wire rack. Enjoy warm or cool completely for storage.

Recipe Tips:

• Use very ripe bananas for the best flavor and texture
• Don’t overmix the batter—muffins stay fluffier
• Portion-friendly: each muffin contains less than ⅓ cup mashed banana
• Use toasted nuts/seeds for better crunch and flavor
• Great for meal prep—these muffins freeze well

How to Store & Reheat:

• Room Temperature: Store in airtight container up to 3 days
• Fridge: Up to 5–6 days
• Freezer: Freeze for up to 1 month. Thaw overnight or reheat in microwave

Nutrition Facts (per muffin, approx.):

• Calories: ~240
• Sodium: ~160 mg
• Protein: ~4 g
• Fat: ~13 g
• Carbs: ~28 g
• Fibre: ~2 g
• Sugar: ~14 g

FAQs:

Are bananas Low FODMAP?
Yes—ripe bananas are safe up to ⅓ cup mashed per serving. These muffins stay within that limit.

Can I skip the seeds and nuts?
Yes, but they add texture and healthy fats. Keep portions balanced if replacing.

Can I use coconut oil instead of vegetable oil?
Yes, in equal amounts. Ensure it’s melted and slightly cooled.

How can I make these muffins more moist?
Use very ripe bananas and don’t overbake. Store in a sealed container to keep soft.

Try More Recipes:

• Low FODMAP Blueberry Muffins
• Low FODMAP Minestrone Soup
• Low FODMAP Chicken Meatloaf