Low FODMAP Chocolate Zucchini Muffins
Low FODMAP Chocolate Zucchini Muffins
These chocolate zucchini muffins are always gone in a flash. I have to hide them from my little one; otherwise, I don’t get to eat them. These low FODMAP muffins are decadent, gorgeously moist, and naturally sweetened with mashed banana and maple syrup. They make a wonderful snack or after-work pick-me-up.
For those of you wondering why zucchini aka courgette is included in this baked good, well, you can’t taste it and it helps keep the muffin moist, which is super important when working with gluten free flour.
FODMAP note: Ripe banana has a small low FODMAP serving size. The amount of ripe banana in one muffin is well within the low FODMAP recommendation.
Ingredients
Make gluten free(1 muffin per serving)
DRY MIX
gluten free all purpose flour (for best results weigh out the flour)
FODMAP
WET MIX
pure maple syrup
FODMAP
low FODMAP milk
FODMAP
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).
dark chocolate chips (GF or DF as needed)
FODMAP
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 160ºC (320ºF) fan forced or 180ºC (355ºF) bake function. Line a 12-cup muffin tray with paper liners and spray the inside of each liner with cooking oil.
- Mix the flour, cocoa, salt, baking soda and baking powder in a large bowl until well combined.
- Grate the courgette/zucchini and place to one side (I didn’t squeeze the liquid out).
- Measure out and mash the banana.
- In a medium bowl, whisk together the egg, olive oil, maple syrup, vanilla, milk and mashed banana.
- Pour the wet mixture into the dry mixture, add the courgette/zucchini, and mix until just combined. Fold in the chocolate chips (reserve a few of the chips for the top of the muffins).
- Scoop the batter evenly into the muffin liners and top with a few chocolate chips. Place in the centre of the oven and bake for 12-15 minutes until the tops are springy and a toothpick comes out clean.
- Remove from the oven and allow to cool for 5 minutes, then transfer to a wire rack. Top with a little sprinkle of sea salt if desired.
- These low FODMAP chocolate zucchini muffins will remain ‘fresh’ for 2 days. Wrap muffins in cling film and place in an airtight container. You can freeze them for up to 3 months. When you are ready to eat, reheat the muffin for 20-30 seconds, until it is warmed through - this will improve the taste and texture of the gluten free baking.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
Stop wondering what to cook next
Get weekly meal plans, automatic shopping lists and over 1,200 dietitian-reviewed recipes, all in one place.
Explore FODMAP Made EasyReady to personalise your low FODMAP diet?
Learn how to confidently complete FODMAP reintroductions with step-by-step courses, symptom tracking and practical guidance.
Learn more
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
Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable... Read more
More Recipes You Might Enjoy
View all recipes >
Low FODMAP Focaccia Bread
Baking
Low FODMAP Simple Lamb Stew
Dinner
Low Fodmap Fresh Rice Paper Rolls
Dinner
Low FODMAP Easy Peasy Beef Stew
Dinner
Low FODMAP Slow Cooker Chicken Soup
Dinner
Low FODMAP Grilled Chicken & Egg Salad with Lime Mayo
Dinner
Low FODMAP Roast Veggie & Green Bean Frittata
Breakfast
Low FODMAP Frozen Banana Bites
Dessert
Low FODMAP Tasty Fish Bite Tortillas with Tartare Sauce
Dinner
Low FODMAP Louise Cake
Baking
Everything you need to succeed on the low FODMAP diet
From recipes and meal plans to reintroduction guidance and symptom tracking, FODMAP Made Easy helps take the guesswork out of managing your gut symptoms.
- ✓Step-by-step low FODMAP guidance
- ✓Weekly meal plans & shopping lists
- ✓Dietitian email support
- ✓1,200+ low FODMAP recipes
