Low FODMAP Oatmeal Muffins

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These low FODMAP oatmeal muffins are tender, naturally sweetened, and full of cozy cinnamon spice. Made with wholesome oats and no wheat or dairy, they’re a tummy-friendly, IBS-safe choice. They’re perfect for batch baking and make a satisfying on-the-go breakfast that’s gentle on digestion.

Ingredients Needed:

• 2 eggs: bind everything together.
• 2 tbsp olive oil: adds moisture.
• ½ cup water: for hydration.
• 1 cup unsweetened almond milk: or another low fermentation milk.
• 2 tsp vanilla extract: adds warm flavor.
• ⅓ cup coconut sugar: natural, FODMAP-friendly sweetness.
• 2½ cups gluten-free oats: use certified low FODMAP oats.
• 2 tsp baking powder: for rise.
• 2 tsp cinnamon: warm spice.
• ½ tsp nutmeg: extra flavor depth.
• Slivered almonds (optional): for crunch; use within safe portion.

How To Make Low FODMAP Oatmeal Muffins:

Preheat Oven:
Set oven to 350°F (175°C). Line muffin tins with paper liners or grease with olive oil.

Mix Wet Ingredients:
In a medium bowl, whisk eggs, olive oil, water, almond milk, and vanilla until well combined.

Mix Dry Ingredients:
In a separate bowl, stir together coconut sugar, oats, baking powder, cinnamon, and nutmeg.

Combine & Rest:
Add dry mixture to wet mixture. Stir well, then let sit for 10 minutes so the oats soak up the liquid.

Stir & Bake:
Stir again, then pour batter into muffin tins. Top with slivered almonds if using.

Bake:
Bake for 20–25 minutes until set and a toothpick comes out clean. Cool before serving.

Recipe Tips:

• Use certified gluten-free oats to ensure FODMAP safety.
• Letting the batter sit makes the muffins tender and well-shaped.
• Try adding low FODMAP fruit (like blueberries) or seeds for variety.
• Keep servings to 1 muffin to stay IBS-safe.

How to Store & Reheat:

• Room Temperature: Store in a sealed container for 2–3 days.
• Fridge: Up to 5 days; warm briefly before serving.
• Freezer: Freeze in a sealed bag for up to 2 months. Thaw overnight or microwave 15 seconds.

Nutrition Facts (per muffin, approx):

• Calories: 180
• Sodium: 110 mg
• Protein: 4 g
• Fat: 6 g
• Carbs: 26 g
• Fibre: 3 g
• Sugar: 5 g

FAQs:

Are oats low FODMAP?
Yes, if you use certified gluten-free oats and stick to ½ cup servings or less.

Can I add fruit to these muffins?
Yes! Try low FODMAP fruit like blueberries or chopped strawberries.

Is coconut sugar low FODMAP?
Yes, in moderate amounts. This recipe uses a gut-friendly portion.

What milk is best for low FODMAP baking?
Unsweetened almond milk or lactose-free milk is a tummy-friendly option.

Can I make these muffins vegan?
Yes! Swap the eggs with flax eggs and use maple syrup instead of coconut sugar.

Try More Recipes:

• Low FODMAP Muffins With Almond Flour
• Low FODMAP Egg Muffins
• Low FODMAP Cornbread Muffins