Makes 12 servings (one muffin per serve)
These low FODMAP hot cross bun muffins bring all the best parts of Easter into one gorgeous sticky glazed muffin.
Before I tell you more about the recipe I have a confession to make. I am horrifically bad (this is not an understatement) at making traditional hot cross buns. They always turn into dense bricks that even the birds won’t eat.
So this year I decided to do something a little different. I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead. They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.
FODMAP notes: Now you’ll notice that this recipe contains some dried fruit. Both dried cranberries and raisins are both low FODMAP in 1 tablespoon servings. This means 1 muffin is a low FODMAP serve - then leave 4 hours before you have the next one.
SERVES 12 (one muffin per serve)
Check that the dried cranberries are sweetened with sugar and not apple juice.
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.
Make your lemon juice and lemon zest from fresh lemon.
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).
Choose a marmalade that is made from low FODMAP ingredients like orange, lime or ginger and sweetened with sugar (sucrose). Avoid marmalades that contain high FODMAP fruits like grapefruit or stone fruits. Also watch out for high FODMAP sweeteners like high fructose corn syrup, fructose, sorbitol, inulin, honey or agave syrup.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
There are no dairy free tips for this recipe.
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
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More