Recipes | Breads, Muffins & Biscuits

Low FODMAP Banana Carrot Chia Corn Muffins

GFVEGEZ

Looking for a Muffin That has EVERYTHING?

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.

Low FODMAP Banana Carrot Chia Corn Muffins, on plate, split in half

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.

Low FODMAP Banana Carrot Chia Corn Muffins, on cooling rack in sunlight


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.

Low FODMAP Banana Carrot Chia Corn Muffins, on cooling rack in sunlight
4.17 from 6 votes

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

Makes: 18 muffins
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. 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.
  2. Whisk the flour, cornmeal, baking soda and salt together in a large bowl and set aside.
  3. 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.

  4. Pour wet ingredients over dry ingredients and stir together gently just until combined, finishing off with a rubber spatula.
  5. 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.
  6. 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.
Course: Breakfast, brunch, Snack
Cuisine: American
Keyword: Banana, Carrot Cake, Chia Seeds, Low FODMAP Muffins, Muffins

Nutrition

Calories: 269kcal | Carbohydrates: 41g | Protein: 4g | Fat: 3g | Saturated Fat: 8g | Cholesterol: 47mg | Sodium: 270mg | Potassium: 68mg | Fiber: 3g | Sugar: 15g | Vitamin A: 1.4% | Calcium: 2% | Iron: 4.3%

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.

Low FODMAP Recipes Created Just For You!

We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.

Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

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