Low FODMAP Banana Chocolate Chip Muffins
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.
Ingredients
Make gluten freeBanana Chocolate Chip Muffins
gluten free self raising flour (for best results weigh out flour)
FODMAP
Choose a gluten free self-raising flour. Avoid flour blends that contain soy flour, chickpea (besan/gram/garbanzo bean) flour, lentil flour, coconut flour, amaranth flour or lupin flour.
dark chocolate (GF or DF if needed)
FODMAP
butter or dairy free spread
Dairy Free
banana (firm - no brown spots) (mashed, for best results weight out the amount)
FODMAP
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk (limit to 1 cup), macadamia milk, quinoa milk (limit to 1 cup), rice milk (limit to 200 ml), soy milk made from soy protein (not whole or hulled soybeans) and UHT coconut milk in a carton (limit to ¾ cup).
Check that your milk does not contain high FODMAP ingredients such as inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses or honey.
If choosing a dairy free milk alternative, select one that provides at least 120 mg of calcium and 3 g of protein per 100 ml (this information is listed in the nutrition information panel).
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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 she f... Read more
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