Low FODMAP Dark Chocolate & Raspberry Muffins

Ingredients

MAKE GLUTEN FREE

Makes 12 servings

Dark Chocolate & Raspberry Muffins

350   gluten free self raising flour*
100   dairy free spread (olive oil spread or butter) (chopped & softened)*
210   white sugar
1   guar gum (or xanthan gum) (Otherwise use 1 tsp chia seeds in 2 tsp hot water)*
250   low FODMAP milk
2   large egg or equivalent amount of packet egg replacer (lightly beaten)
125   frozen raspberries (you can use fresh if preferred)
87.5   dark chocolate chips*
1   confectioners sugar (powdered sugar)*

* 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 Dark Chocolate & Raspberry Muffins

Last updated Oct 10th, 2019

PREP IN 10 MIN
COOKS IN 20 MIN
SERVES 12

BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Baking, Lunch, Snacks, Vegetarian Options

These beautiful low FODMAP raspberry and dark chocolate muffins are one of my favourite afternoon treats – you get the gorgeous tang of the raspberries coupled with the richness of the dark chocolate. They are also a quick and easy low FODMAP recipe to make!

How to make self raising flour: If you can’t find gluten free self raising flour that’s okay. Instead try taking your 2 & 1/2 cups of gluten free all purpose flour and adding 3 & 3/4 teaspoons of baking powder and 1 a tsp of salt. Mix these ingredients together before adding any other ingredients.

Vegan option: Use dairy free dark chocolate and spread. Swap the eggs for a commercial egg replacer, we used Orgran No Egg Replacer.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

SERVES 12

Dark Chocolate & Raspberry Muffins

350   gluten free self raising flour*
100   dairy free spread (olive oil spread or butter) (chopped & softened)*
210   white sugar
1   guar gum (or xanthan gum) (Otherwise use 1 tsp chia seeds in 2 tsp hot water)*
250   low FODMAP milk
2   large egg or equivalent amount of packet egg replacer (lightly beaten)
125   frozen raspberries (you can use fresh if preferred)
87.5   dark chocolate chips*
1   confectioners sugar (powdered sugar)*

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

Equipment

  • standard muffin tray (12 portion)

Nutrition per serve

    | |
Calories 314
Fat 11.1g
Saturates 3.1g
Protein 3.9g
Carbs 48.5g
Sugars 22.1g
Fibre 1.8g
Salt 0.1g
Iron 1.7mg
Calcium 76mg
Calories 307
Fat 11.1g
Saturates 3.1g
Protein 4g
Carbs 46.8g
Sugars 21.1g
Fibre 1.8g
Salt 0.1g
Iron 1.7mg
Calcium 89.7mg
Calories 314
Fat 11.1g
Saturates 3.1g
Protein 3.9g
Carbs 48.5g
Sugars 22.1g
Fibre 1.8g
Salt 0.1g
Iron 1.7mg
Calcium 76mg
    | | |
  1. Roughly chop the dark chocolate. Preheat the oven to 190°C (375ºF) bake function and shift the oven tray rack to the centre of the oven.
  2. Measure the dairy free spread (olive oil spread or butter) into a microwave safe bowl and soften for 20 seconds (until slightly warm but not melted). Place the gluten free self raising flour into a large bowl. Then add the dairy free spread (or butter) to the baking mix and rub it in using your figure tips. This gets a little bit messy but is great fun if baking with little ones… continue doing this until the mixture turns grainy with a few lumps and is well combined.
  3. Lightly beat the 2 eggs in a separate small bowl. Then add the white sugar, low FODMAP milk, eggs, guar gum/xanthan gum (or chia seed mixture), frozen raspberries, and dark chocolate to the baking mixture in the large bowl. Mix until it is just moistened.
  4. Grease a muffin tray with dairy free spread (olive oil spread or butter) and spoon the mixture into the muffin cups.
  5. Bake for 15 minutes and check to see if the centres are still gooey by using a metal or wooden skewer. If the skewer doesn't come out clean (has uncooked baking mixture on it - don't worry about melted chocolate) then bake for another 2 to 5 minutes. The outside of the muffins should be golden brown.
  6. Let the muffins stand in the muffin tin for 5 minutes before transferring them to a baking rack to cool.
  7. Serve warm if possible and dust with icing sugar (optional). Note: To reheat them, place the muffin in the microwave and heat on high for 20 seconds. These muffins also freeze really well. To reheat from frozen put them in the microwave for 20 seconds on high and then cut them in half and heat for another 20 seconds or until the chocolate goes gooey.

Buying Tips

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.

Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.

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

Most icing sugars (powdered sugar) are gluten free, however some do contain wheat starch. This means you should check that your icing/powdered sugar is gluten free.

Dairy Free Tips

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

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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