Recipes | Breads, Muffins & Biscuits

Low FODMAP Smoked Gouda Apple Muffins

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Low FODMAP Smoked Gouda Apple Muffins are a little sweet (apple and brown sugar), a little savory (smoked Gouda cheese, olive oil) with a crunch from a low FODMAP amount of hazelnuts. Faux “buttermilk” is made with lactose-free milk and lemon juice and this acidic dairy ingredient makes these muffins tender. Easy enough to make the batter while the oven preheats.

closeup of muffins tins, on the diagonal, holding smoked gouda apple muffins with hazelnuts

Apples & FODMAPs

These tender muffins are gluten-free, low FODMAP and lactose-free. And they contain a low FODMAP amount of apple per serving, which is 20 g. One whole apple is about 225 g. By the time you core it, it is much less. That amount divided amongst the 12 muffins that this recipe makes creates a low FODMAP apple muffin. I like to leave the peel on for color and flavor.

You can read more in our article, Are Apples Low FODMAP?

muffins tins, on the diagonal, holding smoked gouda apple muffins with hazelnuts

Nuts & FODMAPs

Nuts are a great source of fiber, protein and healthy fat. Serving size is always important when assessing nuts and seeds in terms of FODMAP load. While we use walnuts and pecans a lot, hazelnuts haven‘t gotten enough love around here, so I have decided to fix that.

Check out our Low FODMAP Roasted Pumpkin Quinoa Salad, which also includes juicy pomegranate seeds and crunchy hazelnuts.

Monash University has lab tested hazelnuts (also called filberts) and a low FODMAP serving size is 15 g. They say that is 10 nuts but in our Test Kitchen it always ends up being about 14 or 15 nuts. Go by the weight.

Hazelnuts need to be peeled and frankly, it can be a bit of a pain. You can purchase hazelnuts already peeled, but they are pricier. What is your time worth? You decide. Whatever you do, make sure they are fresh. All nuts can go rancid quickly, being high in fat/oil.

a decorative white plate holding one low FODMAP smoked gouda apple muffin; muffin tin holding muffins and coffee cup in background

Cheese & FODMAPs

Hopefully by now you know that the low FODMAP diet is not a dairy free diet. It is, however, very low ion lactose. You might be surprised to know that many hard cheeses are very low in lactose and are considered low FODMAP.

There are many cheeses listed on the Monash app from mozzarella to Swiss, cheddar to brie, all with their lab tested low FODMAP amounts listed for us to see and use. But what about when you want information about a cheese that isn’t listed on the app? Like smoked Gouda?

Our article Is Cheese Low FODMAP? teaches you how to read labels so that you can assess whether ANY cheese is low FODMAP or not. And yes, smoked Gouda can be incorporated into a low FODMAP diet the serving size of our muffins reflects an appropriate amount, well within recommended amounts.

How To Make Low FODMAP Smoked Gouda Apple Muffins

Position rack in center of oven. Preheat oven to 425°F (220°C). Line 12 muffin cups with paper liners or coat with nonstick spray. I prefer to make my muffins “naked” without papers, which I do like to use with cupcakes. But you can choose.

Stir the milk and lemon juice together in your measuring cup and set aside to thicken, about 5 minutes. This is your “faux buttermilk”.

Meanwhile, whisk together flour, baking powder, baking soda and salt in a large bowl to aerate and combine. Make a well in the center and set aside.

Whisk together eggs and brown sugar until combined. Add the thickened, soured milk, olive oil and whisk until smooth.

Add the wet ingredients to the dry ingredients and stir with a large silicone spatula until just combined. Super simple. No need for an electric mixer.Fold in about three-quarters of the apples, nuts and cheese (you can do this by eye).

Spoon the batter into the prepared muffin cups. Top with the remaining apples, nuts and cheese. This makes them look like they are BURSTING with apples, cheese and nuts (which they are).

Bake the muffins for about 12 to 15 minutes or until the tops spring back when gently pressed and a toothpick tests clean. When done the edges will be golden brown and will just be starting to come away from the pan. Cool in pan on rack for about 3 minutes, then unmold to rack to cool further, placing the muffins upright. Muffins are wonderful slightly warm and best served the day they are made. You can freeze them in a heavy zip-top bag for up to a month. Heat gently before serving.

muffins tins holding smoked gouda apple muffins with hazelnuts; coffee cup and muffin tin in background

closeup of muffins tins, on the diagonal, holding smoked gouda apple muffins with hazelnuts
5 from 3 votes

Low FODMAP Smoked Gouda Apple Muffins

Low FODMAP Smoked Gouda Apple Muffins are a little sweet (apple and brown sugar), a little savory (smoked Gouda cheese, olive oil) with a crunch from a low FODMAP amount of hazelnuts. Faux “buttermilk” is made with lactose-free milk and lemon juice and this acidic dairy ingredient makes these muffins tender. Easy enough to make the batter while the oven preheats.

Low FODMAP Serving size Info: Makes 12 muffins; 12 servings; 1 muffin per serving

Makes: 12 Servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Position rack in center of oven. Preheat oven to 425°F (220°C). Line 12 muffin cups with paper liners or coat with nonstick spray.
  2. Stir the milk and lemon juice together in your measuring cup and set aside to thicken, about 5 minutes.
  3. Meanwhile, whisk together flour, baking powder, baking soda and salt in a large bowl to aerate and combine. Make a well in the center and set aside.
  4. Whisk together eggs and brown sugar until combined. Add the thickened, soured milk, olive oil and whisk until smooth.
  5. Add the wet ingredients to the dry ingredients and stir with a large silicone spatula until just combined. Fold in about three-quarters of the apples, nuts and cheese (you can do this by eye).
  6. Spoon the batter into the prepared muffin cups. Top with the remaining apples, nuts and cheese.
  7. Bake the muffins for about 12 to 15 minutes or until the tops spring back when gently pressed and a toothpick tests clean. When done the edges will be golden brown and will just be starting to come away from the pan. Cool in pan on rack for about 3 minutes, then unmold to rack to cool further, placing the muffins upright. Muffins are wonderful slightly warm and best served the day they are made. You can freeze them in a heavy zip-top bag for up to a month. Heat gently before serving.

Tip

FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.

  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: bread, Breakfast, brunch, Snack
Cuisine: American

Nutrition

Calories: 301kcal | Carbohydrates: 33g | Protein: 7g | Fat: 16g | Saturated Fat: 1g | Sodium: 226mg | Potassium: 16mg | Fiber: 1g | Sugar: 11g | Vitamin A: 8IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg

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.