Low FODMAP Dark Chocolate & Raspberry Muffins
Ingredients
MAKE GLUTEN FREEMakes 12 servings
Dark Chocolate & Raspberry Muffins
2.5
gluten free self raising flour (for best results weigh out the flour)*
100
butter or dairy free spread (chopped & softened)*
1
white sugar
1
guar gum (or xanthan gum) (Otherwise use 1 tsp chia seeds in 2 tsp hot water)*
1
low FODMAP milk*
2
large egg or equivalent amount of packet egg replacer (lightly beaten)
1
frozen raspberries (you can use fresh if preferred)
0.5
dark chocolate chips (GF or DF as needed)*
1
confectioners sugar (powdered sugar)*
Equipment
- standard muffin tray (12 portion)
Low FODMAP Dark Chocolate & Raspberry Muffins
These beautiful low FODMAP raspberry and dark chocolate muffins are one of my favourite afternoon treats – you get the gorgeous tang of the raspberries coupled with the richness of the dark chocolate. They are also a quick and easy low FODMAP recipe to make!
How to make self raising flour: If you can’t find gluten free self raising flour that’s okay. Instead try taking your 2 & 1/2 cups of gluten free all purpose flour and adding 3 & 3/4 teaspoons of baking powder and 1 a tsp of salt. Mix these ingredients together before adding any other ingredients.
Vegan option: Use dairy free dark chocolate and spread. Swap the eggs for a commercial egg replacer, we used Orgran No Egg Replacer.
This recipe is featured in The Gut Friendly Cookbook.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12
Dark Chocolate & Raspberry Muffins
2.5
gluten free self raising flour (for best results weigh out the flour)*
100
butter or dairy free spread (chopped & softened)*
1
white sugar
1
guar gum (or xanthan gum) (Otherwise use 1 tsp chia seeds in 2 tsp hot water)*
1
low FODMAP milk*
2
large egg or equivalent amount of packet egg replacer (lightly beaten)
1
frozen raspberries (you can use fresh if preferred)
0.5
dark chocolate chips (GF or DF as needed)*
1
confectioners sugar (powdered sugar)*
Equipment
- standard muffin tray (12 portion)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
314
Fat
11.1g
Saturates
3.1g
Protein
3.9g
Carbs
48.5g
Sugars
21.9g
Fibre
1.8g
Salt
0.1g
Iron
1.7mg
Calcium
76.2mg
Calories
308
Fat
11.1g
Saturates
3.1g
Protein
4g
Carbs
46.9g
Sugars
21g
Fibre
1.8g
Salt
0.1g
Iron
1.7mg
Calcium
89.9mg
Calories
314
Fat
11.1g
Saturates
3.1g
Protein
3.9g
Carbs
48.5g
Sugars
21.9g
Fibre
1.8g
Salt
0.1g
Iron
1.7mg
Calcium
76.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Roughly chop the dark chocolate. Preheat the oven to 190°C (375ºF) bake function and shift the oven tray rack to the centre of the oven.
- Measure the dairy free spread (olive oil spread or butter) into a microwave safe bowl and soften for 20 seconds (until slightly warm but not melted). Place the gluten free self raising flour into a large bowl. Then add the dairy free spread (or butter) to the baking mix and rub it in using your figure tips. This gets a little bit messy but is great fun if baking with little ones… continue doing this until the mixture turns grainy with a few lumps and is well combined.
- Lightly beat the 2 eggs in a separate small bowl. Then add the white sugar, low FODMAP milk, eggs, guar gum/xanthan gum (or chia seed mixture), frozen raspberries, and dark chocolate to the baking mixture in the large bowl. Mix until it is just moistened.
- Grease a muffin tray with dairy free spread (olive oil spread or butter) and spoon the mixture into the muffin cups.
- Bake for 15 minutes and check to see if the centres are still gooey by using a metal or wooden skewer. If the skewer doesn't come out clean (has uncooked baking mixture on it - don't worry about melted chocolate) then bake for another 2 to 5 minutes. The outside of the muffins should be golden brown.
- Let the muffins stand in the muffin tin for 5 minutes before transferring them to a baking rack to cool.
- Serve warm if possible and dust with icing sugar (optional). Note: To reheat them, place the muffin in the microwave and heat on high for 20 seconds. These muffins also freeze really well. To reheat from frozen put them in the microwave for 20 seconds on high and then cut them in half and heat for another 20 seconds or until the chocolate goes gooey.
Buying Tips
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.
Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.
Make sure the self raising flour is gluten free. We used one made from a mixture of rice flour, maize starch, tapioca starch, sugar, raising agents (450, 500), vegetable gum (Xanthan).
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
Most icing sugars (powdered sugar) are gluten free, however some do contain wheat starch. This means you should check that your icing/powdered sugar is gluten free.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
