You Can Have Low FODMAP Banana Bread Muffins!
Our low FODMAP Banana Bread Muffins are even safe for the Elimination Phase – and we use ripe bananas!
Some folks are confused about whether they can have bananas during their low-FODMAP Elimination phase. You have to look at the Monash app carefully to assess what’s recommended as there are a few types of bananas mentioned and in various states of ripeness.
The typical banana that Americans find in the supermarket is called the Cavendish, referred to as the “common” banana by Monash. But fear not, this recipe is our exclusive Kitchen Tested recipe and is safe to eat, even during the Elimination Phase.
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One Banana, Two Bananas, Three Bananas…Four?
Rest assured that you can have 1/3 medium (33 g) banana of this type in the ripe phase so these Banana Bread Muffins are a perfect breakfast for you during any part of your FODMAP experience.
The other banana mentioned in the app is a much smaller, squatter banana, which Monash refers to as a “sugar banana”. No such banana terminology exists in the States, but it is our “baby banana”.
While we do come across these in some specialty markets many of you in the U.S. might never come across one, so don’t worry.
Just get your bananas in the conventional supermarket, look for “regular” bananas and let them ripen until they are covered with black spots and release a heady fragrance for the best results with these muffins.
These are based on a classic banana bread but in muffin form for ease of portion control. We have also added nuts and seeds for crunch.
Let’s learn how to make Low FODMAP Banana Bread Muffins!
Low FODMAP Banana Bread Muffins
These banana bread muffins are incredibly moist and pack well for an on-the-go snack.
Low FODMAP Serving Size Info: Makes 12 muffins; serving size 1 muffin
- 1 1/2 cups (218 g) low FODMAP gluten-free all-purpose flour, such as Bob's Red Mill 1 to 1 Gluten-Free Baking Flour
- 1 tablespoon flax seed meal
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup (120 ml) vegetable oil, such as canola, rice bran or sunflower
- 1/2 cup (99 g) sugar
- 1/2 cup (107 g) firmly packed light brown sugar
- 2 large eggs, at room temperature
- 1 1/2 cups (360 ml) fork-mashed banana (about 3 medium very ripe bananas.)
- 1 teaspoon vanilla extract
- 2/3 cup (75 g) toasted pecan or walnut halves, finely chopped
- 3 tablespoons pumpkin seeds
- 3 tablespoon sunflower seeds
Position rack in the center of your oven. Preheat to 350° F/180°C. Coat the insides of 12 muffin wells with nonstick spray.
Whisk the gluten-free flour, flax meal, baking soda and salt together in a large bowl and set aside.
Whisk the oil, sugar and brown sugar together in a medium-sized bowl until well blended. Whisk in eggs, one at a time, until incorporated, then whisk in banana and vanilla extract. Pour these wet ingredients over dry ingredients and whisk gently until a few floury streaks remain. Toss the nuts and seeds together in a small bowl and add about three-quarters of them to the batter. Fold in with a silicone spatula.
Scoop batter into muffin pans using an ice cream scoop or two large soup spoons. Sprinkle remaining nuts and seeds on top of the muffins, distributing them evenly. Bake for about 20 to 25 minutes. A toothpick should just test clean when inserted in center of muffin, the top will be golden and risen and the edges will just be pulling away from the sides of the pan.
Cool pan on rack for 5 minutes, then turn muffins out onto rack and cool until warm or completely cool if you want to store for later. Muffins will keep for about 3 days in an airtight container at room temperature or a few days longer if refrigerated. You can also freeze them in a heavy zip top bag for 1 month.
Dédé's Quick Recipe Tips Video
- The best banana based baked goods are made with really ripe bananas. Really ripe. There should be no green on the peel whatsoever. When they sport a few black speckles that is the beginning of the ultra ripe stage. I like to wait until the peel is all black just stopping short of the banana being overripe, which you would know because it will liquefy inside and might even smell somewhat alcoholic. As long as you haven’t reached that stage, you’re good.
If You Can Tolerate
- Fructans: If you passed the fructan wheat Challenge, you can use unbleached all-purpose flour instead of the gluten free flour. The muffins bread will no longer be gluten free. Use weight equivalents for most accurate results with this substitution.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.