Low FODMAP Chocolate Zucchini Muffins
Ingredients
MAKE GLUTEN FREEMakes 12 servings (1 muffin per serving)
DRY MIX
1.25
gluten free plain flour (for best results weigh out the flour)*
0.25
dutch cocoa powder
0.5
salt
1
bicarbonate of soda (baking soda)
0.5
baking powder
WET MIX
1
courgette (grated)
1
ripe banana
1
large egg
2
olive oil
0.333333
pure maple syrup*
1
vanilla essence
0.5
low FODMAP milk*
0.75
dark chocolate chips (GF or DF as needed)*
1
sea salt (optional, for topping the muffins after baking)
Low FODMAP Chocolate Zucchini Muffins
These chocolate zucchini muffins are always gone in a flash. I have to hide them from my little one; otherwise, I don’t get to eat them. These low FODMAP muffins are decadent, gorgeously moist, and naturally sweetened with mashed banana and maple syrup. They make a wonderful snack or after-work pick-me-up.
For those of you wondering why zucchini aka courgette is included in this baked good, well, you can’t taste it and it helps keep the muffin moist, which is super important when working with gluten free flour.
FODMAP note: Ripe banana has a small low FODMAP serving size. The amount of ripe banana in one muffin is well within the low FODMAP recommendation.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12 (1 muffin per serving)
DRY MIX
1.25
gluten free plain flour (for best results weigh out the flour)*
0.25
dutch cocoa powder
0.5
salt
1
bicarbonate of soda (baking soda)
0.5
baking powder
WET MIX
1
courgette (grated)
1
ripe banana
1
large egg
2
olive oil
0.333333
pure maple syrup*
1
vanilla essence
0.5
low FODMAP milk*
0.75
dark chocolate chips (GF or DF as needed)*
1
sea salt (optional, for topping the muffins after baking)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
194
Fat
8g
Saturates
3.4g
Protein
3.1g
Carbs
27.5g
Sugars
10.7g
Fibre
2.2g
Salt
3.5g
Iron
2.2mg
Calcium
68.3mg
Calories
190
Fat
8g
Saturates
3.4g
Protein
3.1g
Carbs
26.7g
Sugars
10.2g
Fibre
2.2g
Salt
3.5g
Iron
2.2mg
Calcium
75.1mg
Calories
194
Fat
8g
Saturates
3.4g
Protein
3.1g
Carbs
27.5g
Sugars
10.7g
Fibre
2.2g
Salt
3.5g
Iron
2.2mg
Calcium
68.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 160ºC (320ºF) fan forced or 180ºC (355ºF) bake function. Line a 12-cup muffin tray with paper liners and spray the inside of each liner with cooking oil.
- Mix the flour, cocoa, salt, baking soda and baking powder in a large bowl until well combined.
- Grate the courgette/zucchini and place to one side (I didn’t squeeze the liquid out).
- Measure out and mash the banana.
- In a medium bowl, whisk together the egg, olive oil, maple syrup, vanilla, milk and mashed banana.
- Pour the wet mixture into the dry mixture, add the courgette/zucchini, and mix until just combined. Fold in the chocolate chips (reserve a few of the chips for the top of the muffins).
- Scoop the batter evenly into the muffin liners and top with a few chocolate chips. Place in the centre of the oven and bake for 12-15 minutes until the tops are springy and a toothpick comes out clean.
- Remove from the oven and allow to cool for 5 minutes, then transfer to a wire rack. Top with a little sprinkle of sea salt if desired.
- These low FODMAP chocolate zucchini muffins will remain ‘fresh’ for 2 days. Wrap muffins in cling film and place in an airtight container. You can freeze them for up to 3 months. When you are ready to eat, reheat the muffin for 20-30 seconds, until it is warmed through - this will improve the taste and texture of the gluten free baking.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
