Low FODMAP Banana Chocolate Chip Muffins

Ingredients

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SERVES 12

Banana Chocolate Chip Muffins

280   gluten free self raising flour*
157.5   white sugar
0.5   salt
87.5   dark chocolate chips*
100   dairy free spread (olive oil spread or butter)*
300   banana (firm - no brown spots) (mashed - about 2-3 medium sized bananas)*
1   large eggs
1   chia seeds (or 1 tsp of guar gum or xanthan gum)
2   water (boiling)
250   low FODMAP milk

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • standard muffin tray (12 portion)

Low FODMAP Banana Chocolate Chip Muffins

PREP IN 15 MIN COOKS IN 20 MIN SERVES 12
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Baking, Snacks, Vegetarian Options

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 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

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 Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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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 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 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
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  1. 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.
  2. In a medium sized bowl mix the gluten free self raising flour, white sugar, chocolate chips, and salt.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. Allow to cool in the tray for 5 minutes before transfering to a wire baking rack.
  8. 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 and not sugar 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. I 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.

Gluten Free Tips

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.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.