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Inside view of a vegan low-fodmap blueberry muffin with whole muffins surrounding.
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5 from 19 votes

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

Streusel-topped, bakery-style blueberry muffins, made with IBS-friendly vegan ingredients. Fluffy, delicious, and easy on your sensitive digestive system.
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Breakfast, Dessert
Cuisine: American
Keyword: blueberry, gluten free, low-fodmap, muffins, vegan
Diet: gluten-free, low-fodmap, vegan
Servings: 6 muffins
Calories: 239kcal

Ingredients

For the Streusel Topping

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

For the Muffins

    Flax “Egg”

    Blueberries

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

    Dry Ingredients

    Wet Ingredients

    • cup pure maple syrup
    • ¼ cup unsweetened almond milk
    • 2 tablespoon 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. Toss the blueberries in the tablespoon of brown rice flour.
    • In a large mixing bowl, add the oat flour, brown rice flour, tapioca starch, almond four, 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 flour-coated blueberries into your batter. If using frozen berries, be careful not to overmix or the batter will turn purple.
    • Divide 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 for 22 to 25 minutes, or until tops are lightly golden. Cool in the pan for 10 minutes, then remove muffins from the pan and place them directly on the rack to cool completely.
    • Store muffins in an airtight container at room temperature for up to 3 days, or freeze for later.

    Nutrition

    Calories: 239kcal | Carbohydrates: 38g | Protein: 4g | Fat: 8g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 236mg | Potassium: 143mg | Fiber: 2g | Sugar: 14g | Vitamin A: 274IU | Vitamin C: 1mg | Calcium: 88mg | Iron: 1mg