Low FODMAP Protein Muffins

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These low FODMAP protein muffins are moist, fluffy, and full of clean protein. They’re naturally sweetened with applesauce and made with gut-friendly ingredients like almond flour and FODMAP-safe nut butter. You can make them in 15 minutes with no fancy equipment. Perfect for a quick breakfast, on-the-go snack, or post-workout boost — without upsetting your stomach.

Ingredients Needed:

• 2 scoops vanilla protein powder (64–67 g): Use low FODMAP certified or plant-based protein.
• 1 tsp baking powder: Helps the muffins rise.
• ½ cup almond flour: Adds moisture and richness.
• ½ cup peanut butter (or almond/sunflower seed butter): For texture and protein.
• 1 cup unsweetened applesauce: Natural sweetness and moisture.
• ½ cup dark chocolate chips (optional): Use low FODMAP-safe chips.

How To Make Low FODMAP Protein Muffins:

Preheat Oven:
Preheat to 350°F (180°C). Line 8 muffin cups or grease lightly.

Mix Dry Ingredients:
In a large bowl, whisk together protein powder, almond flour, and baking powder.

Add Wet Ingredients:
Stir in peanut butter and applesauce until smooth. Batter will be thick.

Add Chocolate (Optional):
Fold in chocolate chips if using.

Bake:
Divide batter evenly into 8 muffin liners. Bake for 10–12 minutes. If tops brown too fast, loosely cover with foil after 8 minutes.

Cool:
Let muffins rest 5 minutes in pan, then cool completely on a wire rack.

Recipe Tips:

• Use pea or rice-based protein for a FODMAP-compliant option.
• Check chocolate chips for FODMAP ingredients – or skip them.
• Keep to 1 muffin per serving for IBS-safe balance.
• You can freeze these for easy meal prep!

How to Store & Reheat:

• Room Temperature: Store in airtight container for 2 days.
• Fridge: Up to 5 days.
• Freezer: Freeze up to 2 months. Thaw overnight or microwave 15–20 seconds.

Nutrition Facts (per muffin, approx):

• Calories: 210
• Sodium: 130 mg
• Protein: 10 g
• Fat: 12 g
• Carbs: 16 g
• Fibre: 2 g
• Sugar: 5 g

FAQs:

Is protein powder low FODMAP?
Only if certified. Use pea, rice, or egg white protein – avoid regular whey unless labeled lactose-free.

Is applesauce low FODMAP?
Yes, in moderation. 2 tbsp per muffin is within the gut-friendly limit.

What nut butter is best for low FODMAP?
Peanut butter and almond butter are both FODMAP-compliant at 1–2 tbsp per serve.

Can I make these muffins nut-free?
Yes! Use sunflower seed butter and a seed-based protein powder.

Are chocolate chips low FODMAP?
Only if dark (85%+) or specifically labeled low FODMAP. Otherwise, omit or replace with nuts/seeds.

Try More Recipes:

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