Low FODMAP Vegan Muffins

Jump to Recipe

These low FODMAP vegan muffins are lightly sweet, moist, and full of veggie goodness. Made with shredded zucchini and carrots, they’re a great way to enjoy fiber-rich baking while being gentle on digestion. Naturally egg-free and dairy-free, they’re also low fermentation and FODMAP-compliant when made with the right gluten-free flour. These muffins freeze well and are perfect for meal prep.

Ingredients Needed:

Egg Replacer:

• ⅓ cup milled flaxseed: mixed with water to replace eggs.
• ½ cup water

Wet Ingredients:

• 2 cups shredded zucchini: pressed or grated.
• 1 cup shredded carrots: adds natural sweetness.
• ½ cup canola oil: keeps muffins moist.
• ½ cup unsweetened applesauce: natural sweetener and binder.
• 1 tbsp vanilla extract

Dry Ingredients:

• 1 cup sugar or coconut sugar: low FODMAP sweetener.
• 2¼ cups gluten-free flour: must be grain-based.
• 1 cup certified low FODMAP oats: adds texture.
• 1½ tsp baking soda
• 1 tsp salt
• 1 tsp cinnamon
• 1 tsp xanthan gum (only if your flour blend doesn’t already include it)
• ½ cup dark chocolate chips or walnuts (optional): skip raisins for FODMAP safety.

For Baking:

• Spray oil: to grease muffin tins.

How To Make Low FODMAP Vegan Muffins:

Preheat Oven:
Set your oven to 350°F (177°C). Grease or line 24 muffin cups.

Make Egg Replacer:
In a small bowl, mix flaxseed and water. Let sit to thicken.

Prep Veggies:
Grate zucchini and carrots. Pat zucchini with a paper towel to remove excess moisture.

Mix Wet Ingredients:
In a large bowl, combine zucchini, carrots, sugar, oil, applesauce, vanilla, and the flax mixture. Stir well.

Add Dry Ingredients:
Stir in flour, oats, baking soda, salt, cinnamon, and xanthan gum. Mix until fully combined.

Optional Add-ins:
Fold in dark chocolate chips or chopped walnuts. Avoid raisins to stay low FODMAP.

Bake:
Spoon batter into muffin tins. Bake for 25 minutes or until a toothpick comes out clean.

Cool:
Cool in pan for 5 minutes, then transfer to a wire rack.

Recipe Tips:

• Use only certified gluten-free, grain-based flours – not grain-free mixes.
• Pat zucchini dry to avoid soggy muffins.
• Skip frosting unless made with low FODMAP vegan ingredients.
• Make a half batch if you prefer smaller portions.

How to Store & Reheat:

• Room Temperature: Store in airtight container for 2–3 days.
• Fridge: Lasts up to 5 days.
• Freezer: Freeze up to 2 months. Thaw at room temp or reheat 20 seconds in microwave.

Nutrition Facts (per muffin, approx):

• Calories: 145
• Sodium: 120 mg
• Protein: 2 g
• Fat: 6 g
• Carbs: 20 g
• Fibre: 2 g
• Sugar: 6 g

FAQs:

Can vegan muffins be low FODMAP?
Yes! With the right ingredients like gluten-free flour, flaxseed, and almond milk, these muffins are both plant-based and IBS-friendly.

Are zucchini and carrots low FODMAP?
Yes, both are gut-soothing and low FODMAP in moderate amounts.

What flour should I use?
Use a grain-based gluten-free mix. Avoid grain-free blends, which often contain high FODMAP ingredients like coconut flour or cassava.

Are raisins low FODMAP?
No. Raisins are high FODMAP – skip or replace with dark chocolate or walnuts.

Can I add frosting?
Yes, but only if made with low FODMAP vegan ingredients like lactose-free cream cheese or coconut yogurt.

Try More Recipes:

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