Looking for a Muffin That has EVERYTHING?
Low FODMAP Banana Carrot Chia Corn Muffins – that’s a mouthful, literally! I refer to these as BCCC Muffins, for ease. They are tender, moist and packed with color, texture and nutrition. BCCC muffins are sweet, but not too sweet and make a great breakfast or snack. They are portable, and freeze pretty well, too.
These came about when I had a hankering for corn muffins, but wanted something MORE! These Low FODMAP Banana Carrot Chia Corn Muffins satisfied my yearning.
They are a mash-up of banana bread, carrot cake and cornbread! All in one muffin!
Stacking
Hopefully by now you are aware of what Stacking FODMAPs means. It is when you have multiple ingredients that contain the same FODMAPs (such as they all contain fructans) and their presence in a finished dish means that the amount of fructans would be considered high FODMAP.
In this recipe, the ripe bananas and the cornmeal both contain fructans.
Portions Count!
We cannot overstate this enough – Portions Count!
In this case, we have ripe bananas, which are only low FODMAP in 35 gram portions. The part of the puzzle that many newbies overlook or do not quite understand is that we must look at serving size. In this case the recipe is divided into 18 portions.
This brings the finished muffins into low FODMAP territory, even though they contain many potentially high FODMAP ingredients.
Check out our article, What Is A Low FODMAP Serving Size? for more information.
Low FODMAP Banana Carrot Chia Corn Muffins
Do you love banana bread, carrot cake and cornbread? These muffins are a mash-up of ALL of those treats!
Low FODMAP Serving Size Info: Makes 18 muffins; serving size 1 muffin
Ingredients:
- 2 cups (290 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
- 1 cup (138 g) fine cornmeal
- 2 teaspoons baking soda
- 1 teaspoon salt
- 2/3 cup (165 ml) neutral flavored vegetable oil or liquid coconut
- 1/2 cup (99 g) sugar
- 1/2 cup (107 g) firmly packed light brown sugar
- 4 large eggs, at room temperature
- 3 medium (300 g) sized very ripe bananas
- 2 medium carrots, grated
- 3 tablespoons chia seeds
- 2 teaspoons vanilla extract
Preparation:
-
Position rack in the center of your oven. Preheat to 350° F/180°C. Coat the insides and the tops of 18 standard sized muffin tins with nonstick spray.
-
Whisk the flour, cornmeal, baking soda and salt together in a large bowl and set aside.
-
Whisk the oil, sugar and brown sugar in a medium bowl until thoroughly combined. Whisk in eggs, one at a time, until incorporated. Whisk in banana, carrots, chia and vanilla.
-
Pour wet ingredients over dry ingredients and stir together gently just until combined, finishing off with a rubber spatula.
-
Scoop batter into muffins tins - we use an ice cream scoop - 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.
Notes:
Tips
- We keep cornmeal in hand in heavy zip top bags in the freezer. This way we always have some when we need it.
Nutrition
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.
The recipe says to add cinnamon, but I don’t see it on the list of ingredients. How much cinnamon is required?
There was an editorial Error that I have now corrected. The original recipe does not call for any cinnamon. That said, half a teaspoon of cinnamon in these muffins would be very nice.
Thanks! I was making them when I posted the question, and added a teaspoon of cinnamon, and I must say they are delicious (I’m sure they’re good as written as well)! Great texture 🙂
I cannot tolerate cornmeal, would an additional cup of GF flour work instead?
I have not tested the recipe that way but it should work. The FODMAP Content would change but the serving size can stay as is. If you make them this way let us know how they turn out
Did not see the note about cinnamon before I made these, but since they are delicious I will next time. Really nice texture and taste. Thanks
Just an excuse to make again:) Double the batch and freeze some!
If I don’t have chia seeds, can I use flax or poppy seeds instead?
Yes you could. The recipe would still work and would remain Low FODMAP.