Low FODMAP High Protein Peanut Butter Muffins
The formal name for this recipe is Low FODMAP High Protein Peanut Butter Muffins. They contain peanut butter, banana, eggs, chia, hemp, flax seed, oats and no additional fat! See the Tips at the end of the recipe for a vegan option. (I have tagged them as vegan so that you can find them!)
Also, these are one of those recipes that are “ugly” but good. Not much to look at, but very tasty.
They are based on our Low FODMAP Peanut Butter Banana Muffins, except those have dairy and no seeds.
But I call these Forrester’s Muffins. Forrester is my son and a professional disc golf player. I caddie for him and before you think we are just strolling around a manicured course at our leisure, let me say that during tournaments it is basically the opposite of this languid image.
Long Days, Energy Output & Nutrition
It is not unusual to be playing for 8 to 9 hours in one day (2 rounds), in intense heat and humidity and maneuvering up and down mountains carrying a heavy pack, clambering over rocks, trying to avoid poison ivy and generally trying to remain calm and focused and be able to draw upon one’s maximum athletic performance.
And then hopefully getting a good night’s sleep so that we are ready to do it again the following day.
Nutrition is important and that’s how these Low FODMAP High Protein Peanut Butter Muffins came about.
Forrester follows a modified low FODMAP diet (less strict than I do) but we both have to watch what we eat. If we are away at a tournament, for 2 days to up to 7 days, we do not rely on eating out.
It is possible to eat out on the low FODMAP diet, but it is so much better to be able to control one’s meals and cook for ourselves when possible. Thank goodness for Airbnb!
I carry his 30 pound (14 kg) disc bag during the day and then in the evenings I cook for us and plan the next day’s lunches and snacks. And I LOVE IT! Here we are about to go play on a gorgeous course in York, PA called Heritage Hills during the 2019 World Amateur Disc Golf Championships.
Feed Yourself Well – And Deliciously, With NO Triggers!
These High Protein Peanut Butter Muffins are moist even with no added fat. We have nothing against fat! It just isn’t needed here and there is some provided by the peanut butter. They are peanut buttery, with the banana flavor coming through as well.
They also pack a lot of nutrition into a portable snack. AND they freeze well, too. Make a batch and freeze in heavy zip-top bags then you can pull out what you need when you are running out the door to school, the office or to the golf course.
Check out all of our energy balls, too, for portable nutritious snacks.
Make Your Faux “Buttermilk”
Simply stir together the almond milk and lemon juice first and allow to sit for about 5 minutes or until thickened.
Low FODMAP High Protein Peanut Butter Muffins
Make these Low FODMAP High Protein Peanut Butter Muffins when you want a portable nutritious treat.
Low FODMAP Serving Size Info: Makes 18 standard sized muffins; 1 muffin per serving
- 1 3/4 cups (254 g) plus 2 tablespoons low FODMAP gluten-free all-purposes flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- ¼ cup (25 g) old-fashioned rolled oats; use gluten-free if following a gluten-free diet
- 2 tablespoons chia seeds
- 2 tablespoons hemp seeds
- 2 tablespoons ground flax seeds
- 1 ½ teaspoons baking soda
- ½ teaspoon salt
- ½ cup (134 g) 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”, made with almond milk
- 2 medium firm but ripe bananas
Position rack in the center of your oven. Preheat to 400° F (200°C). Coat the insides and the tops of 18 standard sized muffin tins with nonstick spray; set aside.
Whisk the flour, oats, chia, hemp and ground flax seeds, 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 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.
Bake for about 15 to 18 minutes. A toothpick should test clean when inserted in center; the tops will spring back when gently pressed.
Cool pan(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. Or, place cooled muffins in heavy zip top bag and freeze for up to a month.
- You CAN have 35 g of very ripe bananas on the low FODMAP diet. Ripe bananas are best for baking, such as in this recipe, and the serving size of 1 muffin will keep you well within low FODMAP parameters.
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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