Low FODMAP Blueberry Muffins

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Soft on the inside with golden tops, these gluten-free blueberry muffins are made with gentle, FODMAP-safe ingredients like almond milk, Bob’s Red Mill flour, and fresh blueberries. They’re quick to prepare, require just one bowl for dry and one for wet, and are naturally IBS-friendly and easy to digest. Ideal for anyone avoiding gluten, dairy, or fermentable carbs.

Ingredients Needed:

• 1¾ cups Bob’s Red Mill 1:1 Gluten-Free Flour: blue bag version
• 2 tsp baking powder: helps the muffins rise
• ½ tsp salt: enhances flavor
• ¾ cup granulated sugar: adds sweetness
• ½ cup avocado oil: or canola oil, for moisture
• ½ cup unsweetened almond milk: FODMAP-safe
• 2 large eggs: room temperature
• 1 tsp vanilla extract: pure
• 1½ cups fresh blueberries: washed and dried

How To Make Low FODMAP Blueberry Muffins:

Preheat Oven & Prepare Tin:
Preheat your oven to 350°F (175°C). Line a standard 12-cup muffin tin with paper liners.

Mix Dry Ingredients:
In a large mixing bowl, whisk together the gluten-free flour, baking powder, and salt. Make a well in the center.

Mix Wet Ingredients:
In another bowl, whisk together the sugar, avocado oil, almond milk, eggs, and vanilla extract until smooth.

Combine Wet & Dry:
Pour the wet mixture into the well in the dry ingredients. Stir just until combined—do not overmix.

Fold in Blueberries:
Gently fold the blueberries into the batter.

Fill Muffin Cups:
Divide the batter evenly among the muffin liners using a ¼-cup scoop.

Bake:
Bake for 28–32 minutes, or until muffin tops are lightly golden and a toothpick inserted into the center comes out clean.

Cool & Serve:
Cool in the tin for 10 minutes, then transfer to a wire rack to cool completely.

Recipe Tips:

• Use fresh blueberries for best texture
• Avoid overmixing to keep muffins light and fluffy
• Ensure almond milk is unsweetened and under 2% almond content
• Store in an airtight container once fully cooled

How to Store & Reheat:

• Room Temperature: Store in an airtight container for up to 3 days
• Fridge: Up to 5 days for maximum freshness
• Freezer: Freeze individually for up to 2 months. Reheat in microwave or toaster oven

Nutrition Facts (per muffin, approx.):

• Calories: ~200
• Sodium: ~140 mg
• Protein: ~3 g
• Fat: ~10 g
• Carbs: ~24 g
• Fibre: ~1 g
• Sugar: ~10 g

FAQs:

Are blueberries Low FODMAP?
Yes, in moderation. Up to ¼ cup (40g) per serving is FODMAP-safe. This recipe uses a safe amount.

Can I use frozen blueberries?
Yes, but don’t thaw them. Toss in a bit of gluten-free flour before mixing to reduce streaking.

Is almond milk Low FODMAP?
Yes, if it’s unsweetened and made with less than 2% almonds—check the label.

Can I substitute another oil?
Yes, use canola or sunflower oil if you prefer. All are Low FODMAP friendly.

Try More Recipes:

• Low FODMAP Minestrone Soup
• Low FODMAP Chicken Meatloaf
• Low FODMAP Turkey Meatloaf