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    Home » Recipes » Baked Goods

    Low-FODMAP Blueberry Muffins

    Published: Apr 8, 2021 by Amber Asakura · This post may contain affiliate links. If you make a purchase using an affiliate link, I receive a small commission at no additional cost to you. Thanks for your support!

    Jump to Recipe Print Recipe

    These streusel-topped, bakery-style low-FODMAP blueberry muffins are made with IBS-friendly vegan ingredients. Fluffy, delicious, and easy on your sensitive digestive system.

    Six low-fodmap blueberry muffins.

    IBS and I have a long, ugly history. Over the last eight years, I've done the low-FODMAP elimination diet four times, and I've learned a ton about food, my body (specifically my digestive system), and the way they interact. I have a pretty good idea what foods (and in what quantities) my sensitive digestive system can handle, so I feel amazing pretty much all the time, which is a HUGE difference from how things were in my 20s. It's really pretty cool!

    If you've made it this far and are wondering what the hell a FODMAP is... Essentially, certain types of carbohydrates are absorbed improperly in the gut. in people with irritable bowel syndrome, this can cause pain, bloating, and other, um, uncomfortable symptoms. If you're curious to learn more about it, Monash University is a great place to start.

    My last major IBS flare started after eating blueberry muffins made from a pretty well-known blogger's recipe. They were SO GOOD it was almost worth the stomach cramps, huge, bloated stomach, and heinous gas. Almost worth it, but not quite.

    Well, I guess maybe it was worth it because it inspired me to come up with my own IBS-friendly low-FODMAP blueberry muffins. And these babies are goooooood. So good, you should make them even if you're digestive system is functioning like a well-oiled machine. (Okay, maybe "well-oiled" and "digestive system" shouldn't be in a sentence together. Idk.) 🤷‍♀️

    Enough digestive talk. Let's get to the recipe!

    Contents

    1. Recipe Highlights
    2. Ingredients and Substitutions
    3. Recipe Steps
    4. Helpful Tips
    5. FAQs
    6. Low-FODMAP Blueberry Muffin Recipe

    Recipe Highlights

    • In addition to being low-FODMAP, these blueberry muffins are egg-free, dairy-free, vegan, and gluten-free.
    • The crunchy streusel topping gives them that extra somethin'-somethin' and makes you feel like you bought them from a fancy-pants bakery. (I ❤️ STREUSEL.)
    • This recipe does contain oil, which isn't common with my recipes, but I have included ways to make them oil-free if you're not worried about FODMAPs. I make the oil-free version often and they're equally delicious!
    • The different flours called for can all be swapped out for a gluten-free all-purpose flour blend, like Bob's Red Mill Gluten Free 1-to-1.
    Inside view of a vegan low-fodmap blueberry muffin with whole muffins surrounding.

    Ingredients and Substitutions

    The full recipe is in the recipe card at the end of this post, but here's a quick look at the ingredients you'll need to make these IBS-friendly blueberry muffins and what substitutions I've used successfully. For the full breakdown on the substitutions, see the recipe card.

    • blueberries (fresh or frozen)
    • oat flour (can sub gluten-free all-purpose flour blend)
    • brown rice flour (can sub gluten-free all-purpose flour blend)
    • almond flour (can sub gluten-free all-purpose flour blend)
    • tapioca starch (can sub gluten-free all-purpose flour blend)
    • baking powder to make them rise up nice and fluffy
    • a pinch of salt to balance out the sweetness
    • ground flax seeds + water to make our flax "egg" and help bind the ingredients
    • vegan butter or coconut oil (can sub canned coconut milk, almond butter, applesauce, or a combination if you're not worried about FODMAP amounts)
    • coconut sugar for the caramel-like flavor in the streusel (can use brown sugar for a lower-FODMAP version)
    • pure maple syrup for subtle, wholesome sweetness
    • almond milk (can use the plant milk of your choice if you're not worried about FODMAPs)
    • vanilla extract for flavor and fragrance

    Recipe Steps

    First, gather all your ingredients, preheat your oven, and grease your muffin tin.

    Ingredients for low-fodmap blueberry muffins.

    Next, combine your streusel ingredients and mix until it's crumbly.

    • Individual streusel ingredients in small bowls.
    • Mixed streusel topping in small bowl.

    Give any large blueberries a chop and toss them in the tablespoon of brown rice flour.

    Blueberries that have been tossed in brown rice flour.

    Combine your dry ingredients. Combine your wet ingredients.

    • Bowl containing dry ingredients for low-fodmap blueberry muffins.
    • Bowl containing wet ingredients for low-fodmap blueberry muffins.

    Pour the wet ingredients into the dry and stir it up. Gently fold in your blueberries.

    • Blueberry muffin wet ingredients and dry ingredients in a bowl before mixing together.
    • Blueberry muffin batter in a bowl before stirring in blueberries.
    • Blueberry muffin batter in a bowl.

    Now scoop the batter into your muffin tin. Sprinkle the tops with the streusel mix, and pop them in the oven.

    • Overhead view of scooping blueberry muffin batter into a muffin tin.
    • Overhead view of unbaked blueberry muffins in a muffin tin.

    Bake the muffins until the tops start to turn golden.

    Overhead view of blueberry muffins in a muffin tin.

    Finally, let the muffins cool in the pan for 10 minutes before removing them from the pan and letting them cool completely.

    One vegan low-fodmap blueberry muffin on its side in a muffin tin with two muffin tops framing..

    Helpful Tips

    • Chop your blueberries up if they're large. Smaller pieces will help distribute the blueberries throughout the muffins, instead of having just one big berry here and there.
    • Tossing frozen blueberries in flour before folding them into the batter will help prevent them from dying your batter purple, which can sometimes bake into a green color (YAY, SCIENCE! 🤓). The moldy hue doesn't change the taste, but there's just something unappealing about a green blueberry muffin!
    • Be sure to follow the instructions for letting the muffins cool. If you don't let them cool enough, they'll be very crumbly, but if you leave them in the pan for too long and don't take them out to finish cooling, they'll stay too moist and sticky. Trust the cooling instructions!

    FAQs


    Can I make these oil-free?

    Yes! The oil in the streusel can be replaced with either almond butter or canned coconut milk. The oil in the muffins can be replaced with either applesauce or canned coconut milk. See the recipe card for amounts.


    Can I freeze these muffins?

    Absolutely! Once they're completely cooled, you can wrap individual muffins in plastic wrap to freeze them. When you're ready to reheat one, you can unwrap it and place it in a 250°F oven for 10-15 minutes, checking frequently, until it's warmed through.


    Can I use a different kind of flour?

    Yes! You can use equal amounts of a gluten-free all-purpose flour blend for the oat flour, brown rice flour, and tapioca starch in this recipe. That would be 1 tablespoon of flour in the streusel, 1 tablespoon for coating the blueberries, and 1 cup + 2 tablespoons for the muffins.

    Close up of blueberry muffin with a bite taken out.

    I hope you make these muffins! If you do, I would love to hear what you think. Please gimme some stars and leave a review below.

    Do you want to see more vegan low-FODMAP recipes? Let me know in the comments!

    Inside view of a vegan low-fodmap blueberry muffin with whole muffins surrounding.

    Low-FODMAP Blueberry Muffins (vegan + gluten-free)

    Amber Asakura
    Streusel-topped, bakery-style blueberry muffins, made with IBS-friendly vegan ingredients. Fluffy, delicious, and easy on your sensitive digestive system.
    5 from 19 votes
    Print Recipe Pin Recipe
    Prevent your screen from going dark
    Prep Time 20 mins
    Cook Time 25 mins
    Total Time 45 mins
    Course Breakfast, Dessert
    Cuisine American
    Diet gluten-free, low-fodmap, vegan
    Makes 6 muffins

    Ingredients
     

    For the Streusel Topping

    • 1 tablespoon (14 g) vegan butter or coconut oil, softened (can sub almond butter for oil-free but higher-fodmap)
    • 1 tablespoon (12 g) coconut sugar, (can sub brown sugar for lower-fodmap)
    • 1 tablespoon (10 g) brown rice flour, (can sub GF all-purpose flour)
    • 1 tablespoon (7 g) blanched almond flour
    • Pinch of salt if using coconut oil

    For the Muffins

      Flax “Egg”

      • ½ tablespoon (3 g) ground flax
      • 1 ½ tablespoon (21 g) warm water

      Blueberries

      • ½ cup (75 g) blueberries, fresh or frozen, chopped if they’re large
      • 1 tablespoon (10 g) brown rice flour, if using frozen berries (can sub GF all-purpose flour)

      Dry Ingredients

      • ½ cup (60 g) oat flour, (can sub GF all-purpose flour)
      • ½ cup (80 g) brown rice flour, (can sub GF all-purpose flour)
      • 2 tablespoons (16 g) tapioca starch/tapioca flour, (can sub GF all-purpose flour)
      • 2 tablespoons (14 g) blanched almond flour
      • 1 teaspoon baking powder
      • ¼ teaspoon salt

      Wet Ingredients

      • ⅓ cup (106 g) pure maple syrup
      • ¼ cup (60 g) unsweetened almond milk
      • 2 tablespoons (28 g) vegan butter or coconut oil, melted (can sub applesauce or full-fat canned coconut milk (23g) for oil-free but higher-fodmap)
      • 1 teaspoon vanilla extract

      Instructions
       

      • Preheat the oven to 400°F and grease a 6 cup muffin tin with vegan butter, coconut oil, or cooking spray (or line with cupcake papers for oil-free).
      • Add the streusel ingredients to a small bowl and mash together using a fork or your hands until it holds together and looks crumbly. Set aside.
      • In a small bowl, combine the ground flax seeds and warm water. Give it a quick stir and set it aside to thicken for at least 5 minutes.
      • If your blueberries are large, give them a quick chop. If you're using frozen berries, toss them in a tablespoon of brown rice flour.
      • In a large mixing bowl, add the oat flour, brown rice flour, tapioca starch, almond flour, baking powder, and salt. Stir to combine.
      • In a medium bowl, combine the flax mixture, almond milk, maple syrup, melted vegan butter/oil, and vanilla extract.
      • Add the wet ingredients to the dry ingredients and stir until just combined. Finally, carefully fold the blueberries into your batter. If you're using frozen berries, be careful not to overmix it or the batter will turn purple.
      • Divide the batter equally between 6 muffin cups, scooping by ¼ cup and filling each muffin cup to just over half-full. Sprinkle the tops generously with streusel mixture.
      • Bake the muffins for 22 to 25 minutes, or until tops are lightly golden. Cool in the muffins in the pan for 10 minutes, then remove them from the pan and place them directly on the rack to cool completely.
      • Store the muffins in an airtight container at room temperature for up to 3 days, or freeze for later.

      Nutrition

      Calories: 239kcalCarbohydrates: 38gProtein: 4gFat: 8gSaturated Fat: 2gTrans Fat: 1gSodium: 236mgPotassium: 143mgFiber: 2gSugar: 14gVitamin A: 274IUVitamin C: 1mgCalcium: 88mgIron: 1mg

      *Nutrition Disclaimer*

      Nutrition information is an estimate. If you are concerned about the accuracy of nutrition information, I encourage you to weigh your ingredients and use a tracking app like Cronometer for more accurate nutritional data.

      Keywords blueberry, gluten free, low-fodmap, muffins, vegan
      Tried this recipe?Leave a comment and rating to let me know what you think!
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      Reader Interactions

      Comments

      1. Alena @ nutriciously says

        May 26, 2021 at 11:38 am

        5 stars
        love this recipe and totally enjoyed reading your "about me" section on the blog! feel you on many things 😉

        • Amber says

          June 18, 2021 at 8:10 am

          Thank you, Alena! ❤️

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      Hi, I'm Amber!

      I'm here to show you that making delicious, nutrient-dense vegan recipes at home can be super easy, inexpensive, and pretty damn fun. Whether you're strictly whole food plant based or just looking to add a little nutrition to your life, I got you covered!

      Oh, and I hope you have a good sense of humor. If the name of this blog tells you anything, you might know I like to keep things interesting. :)

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