Low FODMAP Zucchini Banana Bread is a mash-up of two very popular quick breads – zucchini bread and banana bread. The batter can be prepared in the time it takes for the oven to preheat.
Zucchini Is Low FODMAP – In The Right Amounts
Zucchini, also called “marrow” on the Monash app, and has a Moderate Yellow Light next to it. We find that when foods have a Red or Yellow Light next to them, that folks often pass them by.
We encourage you to click through the app entry and then you will clearly see that zucchini has a Green Light Low FODMAP serving size of 65 g, which is about ⅓ cup chopped. This is plenty for use in recipes, or to eat raw as crudité.
This recipe for Low FODMAP Zucchini Banana Bread has a total of 3-ounces or 85 g of zucchini in the entire recipe. The loaf is cut into slices and the recommended serving size is one-tenth of that.
We Are Bananas For Bananas!
There is even more confusion about bananas – and ripe bananas in particular – when it comes to FODMAPs. Are they low FODMAP? If so, why are they on so many “high FODMAP” lists”?
We have written an article called, Are Bananas Low FODMAP? and we recommend that you read it.
The short story is that ripe bananas are best for most baking applications and 35 g or about one-third of a medium banana, is low FODMAP. This recipe uses a total of 100 g of bananas, and as stated above, you have to look at the serving size of the recipe to see its low FODMAP status.
Quick Bread Are Quick & Easy To Make
Quick breads of all kinds depend on chemical leaveners, such as baking powder and baking soda. No yeast required. The technique is as simple as combining wet and dry mixtures and you can make the batter in the time it takes for the oven to preheat.
Quick breads are great recipes for beginner bakers. Check out our Lower Fat, Reduced Sugar Banana Bread, Nana’s Banana Bread, Irish Soda Bread, Strawberry Bread, Lemon Zucchini Bread, Poppy Seed Carrot Banana Bread, Chocolate Coconut Banana Bread, Cranberry Orange Bread, Zucchini Bread and more.
How To Make Low FODMAP Zucchini Banana Bread
Whisk together the flour, baking powder, baking soda and salt in a large mixing bowl; set aside.
In a separate bowl combine the sugar, oil, banana, zucchini, egg, cinnamon and vanilla.
You really can mix all of these ingredients together all at once. Just whisk until well blended.
Pour the liquid ingredients over the dry flour mixture and gently stir and fold together. I like to use a large silicone spatula. Take care not to over mix.
Keep mixing until there are no floury streaks left.
Scrape batter into the prepared pan.
Bake for about 45 to 55 minutes or until bread is golden brown, the top will gently dome, the edges will just be pulling away from the sides of the pan and a bamboo skewer inserted into the center should just come out clean. There might be a few cracks; that’s okay.
Cool pan on rack for 15 minutes, then loosen the edges of the loaf from the pan by inserting a small spatula between the loaf and pan and run it all the way around the loaf. Use overhanging ends of parchment to gently lift the loaf out of the pan and place on rack to cool completely. Loaf is ready to eat but definitely slices best after an overnight rest. Loaf will keep for about 3 days wrapped well with plastic wrap at room temperature.
More Quick Breads
We love quick breads for their easy of preparation and comfort food appeal.
- Low FODMAP Beer Bread
- Low FODMAP Cranberry Orange Bread
- Low FODMAP Strawberry Bread
- Low FODMAP Coconut Lime Bread
- Low FODMAP Poppy Seed Carrot Banana Bread
- Low FODMAP Chocolate Coconut Banana Bread
Low FODMAP Zucchini Banana Bread
Low FODMAP Zucchini Banana Bread is a mash-up of two very popular quick breads – zucchini bread and banana bread. The batter can be prepared in the time it takes for the oven to preheat.
Low FODMAP Serving Size Info: Makes 1, 8-inch (20 cm) loaf; 10 slices/servings; 1 slice per serving
Ingredients:
- 1 1/3 cups (194 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 3/4 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 3/4 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup (107 g) firmly packed light brown sugar
- 1/3 cup (75 ml) neutral vegetable oil, such as canola or rice bran
- 3 ½- ounces (100 g) mashed ripe bananas; about 2 small bananas
- 3- ounces (85 g) shredded zucchini; about ¾ cup
- 1 large egg, at room temperature
- 1 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
Preparation:
-
Preheat oven to 350°F (180°C). Line the inside of a 9 by 5-inch (23 cm by 12 cm) loaf pan with a strip of parchment paper, overhanging the short ends. Coat the inside of the pan and the parchment with nonstick spray.
-
Whisk together the flour, baking powder, baking soda and salt in a large mixing bowl; set aside. In a separate bowl whisk together the sugar, oil, banana, zucchini, egg, cinnamon and vanilla until blended.
-
Pour the liquid ingredients over the dry flour mixture and gently stir and fold together. I like to use a large silicone spatula. Take care not to over mix.
-
Scrape batter into the prepared pan. Bake for about 45 to 55 minutes or until bread is golden brown, the top will gently dome, the edges will just be pulling away from the sides of the pan and a bamboo skewer inserted into the center should just come out clean. There might be a few cracks; that’s okay.
-
Cool pan on rack for 15 minutes, then loosen the edges of the loaf from the pan by inserting a small spatula between the loaf and pan and run it all the way around the loaf. Use overhanging ends of parchment to gently lift the loaf out of the pan and place on rack to cool completely. Loaf is ready to eat but definitely slices best after an overnight rest. Loaf will keep for about 3 days wrapped well with plastic wrap at room temperature.
Notes:
Tips
Low FODMAP Zucchini Banana Muffins: This batter works for muffins and you can make 12. Each muffin is 1 serving. Coat muffin tin with nonstick spray (or use paper liners) and bake for about 15 to 20 minutes, using visual cues above to assess doneness.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium unripe banana of 100 g is low FODMAP, and that ⅓ of a medium ripe banana at 35 g is low FODMAP. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- 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 ¼ 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.
- Zucchini: Both Monash University and FODMAP Friendly have lab tested zucchini (also called marrow). FODMAP Friendly gives it a “Pass” at ½ cup (75 g) portions. Monash lists ⅓ cup (65 g) as low FODMAP, showing it to be Moderate for fructans in portions of ½ cup (75 g).
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.
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.
And since you are a banana lover, please do check out our mega-banana round-up for loads of more delicious recipes.
Do you squeeze the moisture out of the zucchini or just put it in as is after grating? Some recipes require removing the wetness first before adding to the batter. Thank you.
Correct, some recipes do require and suggest that. This recipe is meant to use the grated/shredded zucchini as is. No squeezing, just as described.
Thank you for your response!
Happy Baking! Someone just wrote us who made the recipe, threw in chocolate chips and made muffins for portion control:)
I made exactly as written but added a large handful of chopped walnuts for extra protein. This is quick to make
Hi Julie, the nuts sounds like a wonderful addition. Just watch your FODMAP load when you make changes:)
Hi Dede,
This recipe is SO good. This summer I have been able to tolerate safe servings of zucchini and it has made me so happy. I haven’t had any major symptoms. Thank so much for this recipe! I saw the response about making them muffins for portion control. I will have to try that next!
So nice to hear! Thank you for letting us know. I have to make it this year; haven’t yet. You inspired me:)