Let’s Make Low FODMAP Apple Muffins
Apples? Yes, apples! The August 2018 Monash University Low FODMAP Diet Smartphone App update has told us that we can enjoy Granny Smith apples and Pink Lady apples in amounts of 20 grams. Check out our article Are Apples Low FODMAP to see what this amount looks like, which will be very helpful for you as you integrate apples into your diet.
Low FODMAP Apple Muffins for Everyone
When we discovered that we could have small amounts of apples, the first recipe we thought of was low FODMAP apple muffins – for so many reasons!
- They are easy to make
- We like them for breakfast and/or snacks
- Muffins are portable
- They freeze well
- They are sweet – but not too sweet
- And they are a great way to showcase a small amount of apples, keeping the serving size low FODMAP and appropriate for even the Elimination phase.
Pink Lady & Granny Smith – Peeled or Unpeeled
As of now, the two apples that Monash University has tested are Pink Lady and Granny Smith.They have tested as low FODMAP in 20 grams amounts, both peeled and unpeeled.
You can use either for this recipe, but I am partial to the Pink Lady.
The recipe is easy to make. It is simply a matter of whisking together a dry mixture and then a wet mixture separately, and then combining them.
To Top or Not to Top
There is an optional sugary, crumbly streusel topping. I have shown you both muffins in the images. It’s great to have choices while following the diet!
Keep it Even
My favorite trick for making bakery-worthy muffins is to use a food-disher, which you might know as an ice c ream scoop. Using a 1/4 cup (60 ml) size scoop will help you divide the batter very equally, ensuring that all the muffins come out the same size.
Not only will they look more professional, but they will also bake more evenly and the yield will be consistent.
This recipe was inspired by a whole-wheat version by Pinch of Yum.
For more muffin lusciousness check out our Glorious Morning Muffins, Low FODMAP Corn Bread Muffins and our Everybody’s Favorite Muffin, which are Certified Low FODMAP by Monash University for starters.
FODMAP IT!™ Low FODMAP Apple Muffins
These Low FODMAP Apple Muffins are super simple to make and feature a low FODMAP amount of apples, per Monash University's research. Try to eat just one!
Low FODMAP Serving Size Info: Makes 12 muffins; serving size 1 muffin
Topping - Optional:
- 1 cup (240 ml) lactose-free whole milk
- 1 tablespoon lemon juice
- 1/3 cup (75 ml) neutral flavored vegetable oil, such as rice bran or canola
- 1/2 cup (107 g) firmly packed light brown sugar
- 1 large egg, at room temperature
- 1 teaspoon vanilla extract
- 2 1/4 cups (326 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 1 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 3/4 teaspoon cinnamon
- 1/4 teaspoon cloves
- 1/4 teaspoon nutmeg
- 1 Pink Lady or Granny Smith apple cored and diced
Position rack in middle of oven. Preheat oven to 350°F/180°C. Coat the insides and to of 12 muffin wells with nonstick spray; set aside.
For the Topping: If making, simply stir together all of the Topping ingredients in a small bowl until well combined; set aside. It will look like a dark, cinnamony paste.
For the Muffins: Combine the milk and lemon juice in a medium bowl and allow to sit and thicken for 5 minutes (you are making a soured milk, like buttermilk). Whisk in the oil, brown sugar, egg and vanilla until smooth and well mixed.
In a separate medium bowl whisk together the flour, baking powder and soda, salt and spices until aerated and combined. Make a well in the center and pour in the wet mixture and stir until a few floury streaks remain, then fold in chopped apple.
Divide mixture into prepared pan(s). Scatter topping on top of muffins, if using. Bake for about 15 to 20 minutes or until a toothpick shows a few crumbs clinging (but just a few). Cool on rack for at least 5 minutes, then unmold directly onto rack. Muffins can be served warm or at room temp. Store in airtight container for up to 3 days. After cooling they may also be placed in heavy zip-top bags and frozen for up to a month. They defrost very quickly.
If You Can Tolerate
- Fructans: If you have passed the fructan wheat challenge, you can use regular all-purpose wheat flour. Use weight amounts for best results with this substitution.