Low FODMAP Cinnamon Muffins

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These muffins are filled with warm cinnamon and crunchy pecans, baked soft and moist with a sweet crumb topping. Every ingredient is Monash-approved and gentle on digestion. They’re easy to make and perfect for breakfast or a gut-friendly treat.

Ingredients Needed:

Muffin Batter:

• 2 cups low-FODMAP gluten-free flour: like Authentic Foods GF Classical Blend.
• ⅔ cup granulated sugar
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• ¾ teaspoon xanthan gum: only if not in your flour blend.
• ¼ teaspoon salt
• 2 teaspoons cinnamon
• 1 cup (140g) chopped pecans: safe up to 20g per muffin.
• ½ cup lactose-free or almond milk
• ½ cup canola oil
• 2 large eggs
• Vegetable shortening: for greasing.

Crumb Topping:

• ½ cup low-FODMAP flour
• ⅓ cup brown sugar
• ¼ teaspoon xanthan gum
• 3 tablespoons melted coconut oil
• ¼ cup (40g) chopped pecans

How To Make Low FODMAP Cinnamon Muffins:

Prepare the Crumb Topping:
In a bowl, mix flour, brown sugar, xanthan gum, and chopped pecans. Stir in melted coconut oil until crumbly. Set aside.

Preheat Oven:
Heat oven to 375°F. Grease 12-cup muffin tin with shortening.

Mix Dry Ingredients:
In a large bowl, combine flour, sugar, baking powder, baking soda, xanthan gum, salt, and cinnamon. Stir in pecans.

Mix Wet Ingredients:
In another bowl, whisk milk and oil. Remove 1 tablespoon of the mixture and discard. Add eggs and whisk well.

Combine Wet and Dry:
Pour wet mixture into dry and stir until just combined.

Fill Muffin Cups:
Spoon batter into muffin cups, filling ⅔ full. Sprinkle evenly with crumb topping.

Bake:
Bake 18–22 minutes until a toothpick comes out with moist crumbs and the top is golden.

Cool:
Cool in pan 5 minutes, then transfer to wire rack to cool completely.

Recipe Tips:

• Start checking at 18 minutes to avoid dryness.
• Use chopped pecans within Monash portion limits.
• Use gluten-free flour blends without soy or inulin.
• Don’t skip the crumb topping—it adds amazing flavor!

How to Store & Reheat:

• Room Temp: Store in an airtight container up to 2 days.
• Fridge: Lasts 5 days.
• Freezer: Freeze up to 2 months. Reheat in microwave for 20–30 seconds.

Nutrition Facts (per muffin):

• Calories: ~265
• Sodium: ~150mg
• Protein: 4g
• Fat: 17g
• Carbs: 24g
• Fibre: 2g
• Sugar: 12g

FAQs:

Are cinnamon muffins Low FODMAP?
Yes—this version uses Monash-safe ingredients and keeps pecans within safe limits.

Can I use almond milk?
Yes, up to ½ cup per recipe is gentle on digestion and Monash-approved.

Is the crumb topping IBS-safe?
Yes, when portions are followed. Each muffin stays within FODMAP limits.

Can I use another oil in the topping?
Yes, try lactose-free butter or more canola oil if preferred.

What if my flour has xanthan gum?
Skip the extra xanthan gum to avoid gummy texture.

Try More Recipes:

• Low FODMAP Chocolate Chip Muffins
• Low FODMAP Carrot Cake Muffins
• Low FODMAP Banana Bread Muffins