FODMAP IT!™ Peanut Butter Banana Muffins
We have an Asian store near us that always has ripe bananas, which is how I like them for eating and baking, so I stop by there a lot. I would say more than 50% of the time, all they have are bananas that most folks would find over-ripe, so the store owners give me an insanely cheap deal or sometimes give me bananas for free.
And on occasion this has been a lot of bananas. Like 10 pounds (4.5 kg) or more of bananas. This low FODMAP recipe for Peanut Butter Banana Muffins came about when I was staring down many, many pounds or perfectly ripe bananas begging to be baked into a low FODMAP creation.
Sure, I often freeze excess ripe bananas, but I wanted something quick and easy to snack on ASAP.
About Ripe Bananas
Confusion abounds when it comes to bananas. The truth is in the lab testing – and reading results carefully. We bake with ripe bananas for best flavor and texture in our baked goods, so ripe bananas are what we are most interested in.
One-third of an average banana weighing 35 g is Green Light low FODMAP. ALWAYS click through the Red Light and Yellow Light food listings in the Monash University smartphone app to fully explore an ingredient.
As with ripe bananas you will be pleasantly surprised to see that there are low FODMAP serving sizes.
Stick to the serving sizes recommended in our recipes and you will still be within low FODMAP guidelines.
In The Time It Takes For The Oven To Preheat
I have often thought of writing a book with the title, “In The Time It Takes For The Oven To Preheat”, because truth be told, there are a lot of recipes that I can prep in just that time period, which is insanely gratifying.
You get to make something from scratch that takes very little time, but yields scrumptious results. These Low FODMAP Peanut Butter Banana Muffins are just that kind of recipe.
Choose Your Peanut Butter
There are a few different types of peanut butter on the market. Skip the kind that you grind to order in the store. It tends to be very coarse and dry. I also do not ever tend to use the type of creamy peanut butter that contains hydrogenated oils.
That leaves you with two choices: you can use no-stir style peanut butters, which contain palm oil, or you can use natural peanut butter that has an ingredient list of two items, namely peanuts and salt. Either will work here. I used a Skippy no-stir style in “creamy” for the muffins shown here.
You will note that there is no additional fat in this recipe – no butter or oil. That is not a mistake! This recipe is based on one created by my fellow recipe developer Marie Simmons and a version of it is in her book, Muffins A to Z.
Her recipe was not gluten-free and didn’t contain any bananas, which are the principle differences, among a few other tweaks.
Low FODMAP “Buttermilk”
As of now there is no low FODMAP, lactose-free buttermilk in our markets, so we make our own. You can either follow our recipe for homemade “buttermilk”, or you can use our DIY Lactose-Free Dairy recipe and start with commercial buttermilk. Your choice.
FODMAP IT!™ Peanut Butter Banana Muffins
It doesn't get much better than a combo of peanut butter and bananas! We've joined them in an easy, tender muffin. These freeze very well, too.
Low FODMAP Serving Size Info: Makes 12 muffins; serving size 1 muffin
- 2 ¼ cups (326 g) low FODMAP gluten-free all-purposes flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 1 ½ teaspoons baking soda
- ½ teaspoon salt
- ½ cup (134 g) no-stir style peanut butter, or natural peanut butter, creamy or chunky
- ¾ cup (160 g) firmly packed light brown sugar
- 1 ½ teaspoons vanilla extract
- 2 large eggs, at room temperature
- 1 ½ cups (360 ml) low FODMAP, lactose-free “buttermilk”
- 2 medium firm but ripe bananas
- ¼ cup (40 g) roasted peanuts, chopped
- Position rack in the center of your oven. Preheat to 400° F/200°C. Coat the insides and the tops of 12 standard sized muffin tins with nonstick spray; set aside.
- Whisk the flour, baking soda and salt together in a bowl and set aside.
- Cream the peanut butter and brown sugar in a large bowl with an electric mixer until smooth and creamy, about 2 minutes. Beat in vanilla, then beat in eggs one at a time, until incorporated. Scrape down bowl as needed.
- Alternately add the dry mixture and the “buttermilk” to the peanut butter mixture, beating gently, just until incorporated. Peel the bananas. Slice one-and-a-half of the bananas directly into the batter, making the slices about 1/8-inch (3 mm) thick. Fold them into the batter.
- Scoop batter into muffins tins - we use an ice cream scoop - dividing equally. Slice the remaining half a banana and place slices on top of each muffin, then sprinkle the chopped peanuts on each muffin, also dividing equally.
- Bake for about 18 to 22 minutes. A toothpick should test clean when inserted in center; the tops will spring back when gently pressed.
- Cool pan(s) on rack for 5 minutes, then turn out and cool further on rack. Muffins are ready to eat warm, or cool completely and store in an airtight container at room temperature for up to 3 days.
- I do not like to freeze many baked goods, but these actually freeze quite well. After they cool you can place in a heavy zip-top bag and freeze, making it easy to take out one at a time.
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.
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