Low FODMAP Banana Chocolate Chip Muffins
Ingredients
MAKE GLUTEN FREEMakes 12 servings
Banana Chocolate Chip Muffins
280
gluten free self raising flour*
157.5
white sugar
0.5
salt
87.5
dark chocolate chips*
100
butter or dairy free spread*
300
banana (firm - no brown spots) (mashed - about 3 ½ medium bananas - use weight amount if possible)*
1
large egg
1
chia seeds (or 1 tsp of guar gum or xanthan gum)
2
water (boiling)
250
low FODMAP milk*
Equipment
- standard muffin tray (12 portion)
Low FODMAP Banana Chocolate Chip Muffins
I’ve decided it is time for a treat! As I child I used to love getting warm banana chocolate chip muffins straight from the oven. These low FODMAP banana chocolate chip muffins are great to make with children, as they are super easy to make.
These muffins are best warm, so heat them up in the microwave before serving. If you find the texture of your muffin is a bit strange it might mean you need to change your gluten free self raising flour, as different mixtures will give you different textures.
Remember that these are a treat food so limit yourself to one muffin per serving. If making these for children you can use mini-muffin trays to create smaller portions.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 1 medium banana serves, however ripe bananas that have brown spots become high FODMAP quickly.
How to make self raising flour: If you can’t find gluten free self raising flour that’s okay. Instead try taking your 2 cups of gluten free all purpose flour and adding 3 teaspoons of baking powder and 3/4 teaspoon of salt. Mix these ingredients together before adding any other ingredients.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12
Banana Chocolate Chip Muffins
280
gluten free self raising flour*
157.5
white sugar
0.5
salt
87.5
dark chocolate chips*
100
butter or dairy free spread*
300
banana (firm - no brown spots) (mashed - about 3 ½ medium bananas - use weight amount if possible)*
1
large egg
1
chia seeds (or 1 tsp of guar gum or xanthan gum)
2
water (boiling)
250
low FODMAP milk*
Equipment
- standard muffin tray (12 portion)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
284
Fat
10.7g
Saturates
3g
Protein
3.1g
Carbs
43.4g
Sugars
19.8g
Fibre
1.6g
Salt
0.2g
Iron
1.5mg
Calcium
65.9mg
Calories
277
Fat
10.7g
Saturates
3g
Protein
3.1g
Carbs
41.7g
Sugars
18.8g
Fibre
1.6g
Salt
0.2g
Iron
1.5mg
Calcium
79.7mg
Calories
284
Fat
10.7g
Saturates
3g
Protein
3.1g
Carbs
43.4g
Sugars
19.8g
Fibre
1.6g
Salt
0.2g
Iron
1.5mg
Calcium
65.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 220ºC (420ºF) bake function. Place the oven rack on the middle rung. Spray a muffin tray (12 portions) with cooking oil or grease with butter.
- In a medium-sized bowl mix the gluten free self raising flour, white sugar, chocolate chips, and salt.
- Melt the dairy free spread (olive oil spread or butter) in a small bowl (I do this in the microwave). Add the melted dairy free spread to a large bowl along with the low FODMAP milk and egg. Beat until well mixed.
- Place the chia seeds in a small cup and add 2 teaspoons of boiling water. Allow the chia seeds to soften and then add to the wet mixture. If you are not using chia seeds then add the guar gum or xanthan gum to the mixture. This will help hold the gluten free baking together.
- Mash and then measure the bananas. Add to the wet mixture and stir through. Tip the flour mixture into the wet mixture. Fold the mixture together until there are no large lumps of flour.
- Evenly divide the mixture into the cups in the muffin tray. Bake for 12 to 15 minutes, until the muffins are golden and springy when touched. To make sure they are cooked you can check with a wooden skewer. Place the skewer in the center of the muffin and if it comes out clean (no flour mixture - don't worry about melted chocolate) then the muffins are done.
- Allow to cool in the tray for 5 minutes before transfering to a wire baking rack.
- I love these muffins warm so I heat them in the microwave for 15 seconds on high before I eat them. Enjoy!
Storage tip: These muffins freeze well. Then defrost and refresh in the microwave for 20 seconds until warm.
Buying Tips
When choosing bananas make sure you select common bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
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.
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
There are no gluten free tips for this recipe.
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
