Low FODMAP Hot Cross Bun Muffins
Ingredients
MAKE GLUTEN FREEMakes 12 servings (one muffin per serve)
DRY INGREDIENTS
6
dried cranberries*
6
raisins
350
gluten free all purpose flour (if possible use weight amount)*
4
baking powder
0.5
bi-carb soda (baking soda)
2
ground cinnamon*
0.5
mixed spice*
0.5
ground nutmeg*
0.5
salt
WET INGREDIENTS
250
low FODMAP milk*
1
fresh lemon juice (can sub in white vinegar)*
168
olive oil
208
caster sugar
2
egg
PIPING MIXTURE
70
gluten free all purpose flour*
1
fresh lemon juice*
3
water (add more as needed to form a thick paste)
GLAZE
2
low FODMAP orange marmalade (check for high FODMAP sweeteners)*
Low FODMAP Hot Cross Bun Muffins
These low FODMAP hot cross bun muffins bring all the best parts of Easter into one gorgeous sticky glazed muffin.
Before I tell you more about the recipe I have a confession to make. I am horrifically bad (this is not an understatement) at making traditional hot cross buns. They always turn into dense bricks that even the birds won’t eat.
So this year I decided to do something a little different. I took the warm and fragrant spices and fruit you find in hot cross buns and wrapped them into a glorious muffin instead. They are delicious, a little sweet with a light delicate crumb (go gently when you cut them), and they are oh so good smothered in butter or dairy free spread.
FODMAP notes: Now you’ll notice that this recipe contains some dried fruit. Both dried cranberries and raisins are both low FODMAP in 1 tablespoon servings. This means 1 muffin is a low FODMAP serve - then leave 4 hours before you have the next one.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12 (one muffin per serve)
DRY INGREDIENTS
6
dried cranberries*
6
raisins
350
gluten free all purpose flour (if possible use weight amount)*
4
baking powder
0.5
bi-carb soda (baking soda)
2
ground cinnamon*
0.5
mixed spice*
0.5
ground nutmeg*
0.5
salt
WET INGREDIENTS
250
low FODMAP milk*
1
fresh lemon juice (can sub in white vinegar)*
168
olive oil
208
caster sugar
2
egg
PIPING MIXTURE
70
gluten free all purpose flour*
1
fresh lemon juice*
3
water (add more as needed to form a thick paste)
GLAZE
2
low FODMAP orange marmalade (check for high FODMAP sweeteners)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
380
Fat
14.1g
Saturates
2.1g
Protein
3.7g
Carbs
59.8g
Sugars
29.1g
Fibre
0.8g
Salt
0.3g
Iron
1.2mg
Calcium
163.9mg
Calories
373
Fat
14.1g
Saturates
2.1g
Protein
3.7g
Carbs
58.2g
Sugars
28.2g
Fibre
0.8g
Salt
0.3g
Iron
1.2mg
Calcium
177.7mg
Calories
380
Fat
14.1g
Saturates
2.1g
Protein
3.7g
Carbs
59.8g
Sugars
29.1g
Fibre
0.8g
Salt
0.3g
Iron
1.2mg
Calcium
163.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat oven to 200ºC (390ºF) fan bake. Grease a muffin tray.
- Measure out the cranberries and raisins into a bowl and pour over boiling water. Cover and leave to rehydrate for 10 minutes while you make the muffin batter.
- Measure out the flour (ideally use the weight amount) and sift into a large bowl. Next add the baking powder, baking soda, cinnamon, mixed spice, nutmeg and salt. Whisk until well combined.
- In a separate bowl, add the milk and lemon juice. Leave for 1 to 2 minutes and let it separate/curdle slightly - this process helps you make buttermilk. Then whisk through the olive oil, sugar and eggs.
- In a small bowl make the piping mixture for the crosses. Mix the flour and water together until thick and smooth. Place into a piping bag OR a small zip lock bag and slice the tip off one of the corners.
- Drain the cranberries and raisins and pat dry with a paper towel and add to the wet mixture.
- Make a well in the middle of the dry mixture. Then pour over the wet mixture. Gently fold until the mixture is just combined. Spoon into the muffin wells until each is 3/4 full.
- Using a knife make a little indent in the batter across the top of each muffin and pipe the white cross mixture into it.
- Place the muffin tray in the centre of the oven and bake for 12 minutes. Then check - the muffins are done when the tops are golden and a skewer inserted into the middle comes out clean. Cook for a further couple of minutes if needed.
- Melt the orange marmalade for 20 seconds in the microwave, then brush onto the hot muffins as they come out of the oven.
- Allow the muffins to cool for 15 minutes, then remove from the muffin tin. These muffins are best served slightly warm and with dairy free spread or butter. Once the muffins are cold, try heating them in the microwave for 10-20 seconds before serving.
- Enjoy 1 low FODMAP hot cross muffin per serve then wait 3 - 4 hours before you have another one to avoid FODMAP stacking.
Buying Tips
Check that the dried cranberries are sweetened with sugar and not apple juice.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Make your lemon juice and lemon zest from fresh lemon.
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).
Choose a marmalade that is made from low FODMAP ingredients like orange, lime or ginger and sweetened with sugar (sucrose). Avoid marmalades that contain high FODMAP fruits like grapefruit or stone fruits. Also watch out for high FODMAP sweeteners like high fructose corn syrup, fructose, sorbitol, inulin, honey or agave syrup.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.
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
There are no dairy free tips for this recipe.
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: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
