This Low FODMAP English muffins recipe gives you all the chewy, toasted flavor you love—without the high-FODMAP ingredients. We use millet, sorghum, and tapioca flours, which are gentle on the gut, along with psyllium husk for structure and no high-lactose dairy. They’re lightly sweet, soft yet sturdy, and ideal for breakfast sandwiches or toast with FODMAP-safe spreads.

Ingredients Needed:

20 g (4 tbsp) whole psyllium husk: forms the dough structure
360 g (1½ cups) lukewarm water: activates psyllium
160 g (1⅓ cups) tapioca starch: gives stretch and chew
140 g (1 cup + ½ tbsp) millet flour: mild and FODMAP-safe
120 g (¾ cup + 3 tbsp) sorghum flour: adds softness
25 g (2 tbsp) granulated sugar: balances flavor
8 g (2½ tsp) instant yeast: makes muffins rise
8 g (1½ tsp) salt: enhances taste
120 g (½ cup) lactose-free milk: moistens dough
20 g (1½ tbsp) sunflower oil: neutral and low FODMAP
10 g (2 tsp) apple cider vinegar: activates dough
Cornmeal: for dusting and texture

How To Make Low FODMAP English Muffins:

Make the Dough:
Mix psyllium husk and lukewarm water in a bowl to form a gel. In another large bowl, whisk together tapioca starch, millet flour, sorghum flour, sugar, yeast, and salt. Add lactose-free milk, oil, and vinegar to the psyllium gel, then pour into the dry ingredients. Mix until smooth and cohesive. The dough should be slightly sticky but manageable.

Shape & Proof:
Turn the dough onto a lightly floured surface. Divide into 8 equal parts (about 125 g each). Shape into balls, flatten to 1¼-inch thick rounds, and place on a cornmeal-dusted baking sheet. Sprinkle tops with cornmeal. Cover with plastic wrap and let rise in a warm spot for 1 hour, or until doubled in size.

Cook the Muffins:
Preheat a dry skillet or griddle over low heat. Carefully transfer the muffins to the pan. Cook uncovered for 11–12 minutes per side, or until golden brown. Flip gently with a spatula and cook the other side for the same amount of time.

Cool Completely:
Place cooked muffins on a wire rack and cool fully before slicing. To split, use a fork to gently open them and keep the texture airy.

Recipe Tips:

Let muffins cool fully before eating—they’ll be gummy if warm
Use finely ground millet or brown rice flour for the best texture
Don’t cook over high heat or muffins will burn before cooking through
A fork split keeps those signature nooks and crannies
Substitute oat flour only if you’re not sensitive to oats

How to Store & Reheat:

Room Temperature: Store in airtight container for 2–3 days
Fridge: Store up to 5 days, toast before serving
Freezer: Freeze up to 2 months; slice before freezing for easy toasting

Nutrition Facts (approx. per muffin):

Calories: 210
Sodium: 220 mg
Protein: 4 g
Fat: 3 g
Carbs: 42 g
Fibre: 4 g
Sugar: 4 g

FAQs

Are English muffins low FODMAP?
Regular ones are not, due to wheat and dairy. This recipe uses gluten-free, low FODMAP flours and lactose-free milk, making it IBS-friendly.

What flour is best for Low FODMAP English muffins?
Millet, sorghum, and tapioca flours are all low FODMAP and work well for this recipe.

Can I use oat flour instead of sorghum?
Yes, if you’re not sensitive to oats. White teff or light buckwheat are other good alternatives.

Why use psyllium husk?
It helps mimic gluten and gives structure, making the muffins soft but sturdy.

Do I need to cool them before eating?
Yes, cooling is essential. The interior will be sticky if eaten warm—wait at least 1 hour after baking.

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