As a survivor of the low FODMAP diet, these low FODMAP chocolate chip muffins were something I always looked forward to snacking on. I hope you enjoy this recipe as much as I did. This recipe has been modified from funwithoutfodmaps.com.

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Chocolate Chip Muffins (Low FODMAP and Gluten Free)

Lisa Merten

A quick and easy muffin recipe for those on the low FODMAP diet. This recipe has been modified based on a version I found on funwithoutfodmaps.com.

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Prep Time 5

Cook Time 30

Total Time 35

Course Breakfast, Dessert, Snack

Cuisine American

Servings 12 muffins

Calories 148 kcal

Ingredients

1 ¾ cup Bob's Red Mill 1 to 1 Gluten Free Baking Flour
2 teaspoons baking powder
½ teaspoon salt
½ cup white sugar *
½ cup avocado oil
½ cup oat milk * (Not all low FODMAP diets allow oat milk. You can also use almond milk.)
2 eggs
1 teaspoon pure vanilla extract
1 cup chocolate chips (I used dark chocolate chips but you can also use dairy-free chocolate chips.)
1 tablespoon cinnamon or pumpkin pie spice mix (optional)

Instructions

In a large bowl, whisk together Bob's Red Mill Baking Flour, baking powder, and salt. If you're using the cinnamon or pumpkin pie spice mix, add it to the mixture as well.
Grab a separate large bowl. You'll want to throw in the sugar, avocado oil, milk of choice, eggs, and vanilla extract. Mix it all together.
Hollow out the center of the dry flour mixture. Slowly pour the liquids into the hole you created in the dry mixture. Stir everything together until it's just mixed. Try not to overmix the batter at this step.
Add in the chocolate chips and mix until they're spread around in the batter.
Line a cupcake pan with paper cups. Divide the muffin batter among the paper cups. This recipe usually makes around 12 muffins. I like to use a scoop at this step for less mess.
Bake at 350℉ for 28-30 minutes or until the tops are golden brown. You'll know the muffins are finished when you insert a toothpick or wooden skewer and it comes out clean.

Notes

Calories and cooking times are approximate.

Modified from: Schwartz, E. (2018, May 22). Low FODMAP Blueberry Muffins. Fun without FODMAPS. https://funwithoutfodmaps.com/low-fodmap-blueberry-muffins/

The original author, Emily Schwartz, mentioned that she’s also made the recipe with a flax egg and it still turned out, so it is possible to make these muffins vegan as well.

*A note on sugar. 1/4 cup brown sugar is considered low FODMAP. You can also experiment and use 1/4 cup brown and 1/4 cup white sugar instead of 1/2 cup white sugar for a different flavour.

Not all low FODMAP diets allow oat milk. If this is the case, use almond milk instead.

Read your labels! I used dark chocolate chips for my muffins. Some dark chocolate products still contain milk ingredients.

One muffin is considered low FODMAP. (I know it’s tough just to eat one.)

If you’re making the recipe with cinnamon or pumpkin pie spice mix, without any mix-ins, I highly recommend topping the muffins with brown sugar before baking. After they’ve finished baking, you can make a simple glaze with icing sugar and almond milk or oat milk.

To make the glaze, mix 1/2 cup of powdered sugar with 1-2 tablespoons of almond or oat milk. You can adjust the consistency to your liking. You may also add some vanilla or almond extract for extra flavour.

Keyword baking, chocolate chip muffins, easy muffins, gluten free, gluten free baking, gluten free muffins, low FODMAP, low FODMAP diet, low FODMAP muffins

My Journey

I completed just over a month on the low FODMAP diet as per the dietician’s recommendation. To this day, I still have no idea how I survived it, but I did. You think it’s not so bad until you realize how much stuff isn’t low-FODMAP friendly. That being said, I’m grateful I found this muffin recipe. It’s so good, that I still make them to this day without being on the diet.

I found this recipe while browsing the internet and modified it based on what I had. I also reduced some of the sugar. For more flavour, you can use brown sugar instead of white sugar. Brown sugar works really well if you’re aiming for fall flavours such as cinnamon and pumpkin spice.

You can read about my journey here with the low FODMAP diet. If you’re looking for a muffin recipe that isn’t low FODMAP, I do have another one you can check out here.

Low FODMAP Mix Ins

As I’m sure you can tell, I love versatile recipes that you can customize to your liking. Once you get the hang of things, you can experiment with different flavours. These muffins can be made with different ingredients and flavour combinations. Here are a few low FODMAP ideas to get the ball rollin. Again, keep your serving sizes in mind. Some items are low FODMAP in small quantities.

Almond extract
Chia seeds
Cinnamon
Cocoa powder
Crushed nuts (almonds, brazil nuts, hazelnuts, pecans, walnuts)
Dried blueberries
Dried cranberries
Flaxseeds
Hemp hearts
Lemon zest
Nutmeg
Poppy seeds
Pumpkin pie spice mix
Shredded coconut
Vanilla extract

Tips and Tricks for Low FODMAP Chocolate Chip Muffins

Science Experiment = Good

I’ve made this recipe a few times. The batter will be slightly different from making regular muffins with regular flour. I noticed my batter was a bit bubbly. It almost looked like a science fair project. This is completely normal and your muffins will still turn out. I added a picture so you know what I mean.

Use an Ice Cream Scoop for Less Mess

Use an ice cream scoop to transfer the batter into the baking cups. While this may be an extra utensil to clean up, it’s worth it. Trust me. Try not to overfill the cups though. Also, If you’re not using paper cups, grease the pan before you add the batter.

Pure Extracts are Top Tier

Spend the extra cash and get yourself pure extracts instead of the imitations/artificial extracts. You will notice the difference and going the extra mile is so worth it!

Give Me Some Sugar, Baby

Brown sugar and white sugar can be used interchangeably in any recipe (using a 1:1 ratio). What I mean by that is 1 cup = 1 cup, etc. Brown sugar provides a more dense and moist final product. The sweetness level remains the same between the two sugars.

1/4 cup brown sugar is considered low FODMAP. You can also experiment and use 1/4 cup brown and 1/4 cup white sugar instead of 1/2 cup white sugar for a different flavour.

Here are some other Canuck Kitchen posts that are similar to this topic.

How to Make Low FODMAP Energy Bites – Canuck Kitchen

How to Store Baked Goods – An Essential Guide – Canuck Kitchen

An Amazing, Extra Helpful Guide For Egg Substitutions – (canuckkitchen.com)

Awesome Milk Substitutions for Happy Baking: A Quick Guide – (canuckkitchen.com)

Canuck Kitchen Daily Happenings: Volume 6 – Canuck Kitchen

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How to Make Low FODMAP Chocolate Chip Muffins

At Canuck Kitchen, We Like to Bend the Rules