These Mini Low FODMAP Nutella Banana Muffins are based on a crowd favorite – the recipe for Lower Fat, Reduced Sugar Banana Bread. But this version is made in mini muffin tins for perfect portion control and the batter is swirled with our very own Low FODMAP Nutella. You do have to make the Nutella first, so plan ahead.
As Easy To Make As Banana Bread
Have you ever made banana bread? It is super simple, and you don’t even need an electric mixer. It is easy enough to make by hand with a whisk and silicone spatula, and you can make the batter in the time it takes the oven to preheat.
The addition of Low FODMAP Nutella happens after the batter is divided into the mini muffin tins – it is simply dolloped on top of the banana bread batter and swirled in with a toothpick. Finger-licking usually ensues at this point.
And once you have made the Nutella, you can also make our Low FODMAP Nutella Brownies.
FODMAP Friendly has lab tested what they refer to as “hazelnut spread”, but you tell from the image that it is chocolate hazelnut, like Nutella. A 10 g serving gets a “Pass”. Please take note that the FODMAP that it is in the highest concentration is lactose, from the skim milk. Our homemade Low FODMAP Nutella has no dairy products and happens to be vegan.
Yes, you can! Our Low FODMAP Nutella happens to be vegan and if you want to make a flax egg or chia egg (the equivalent of 2 eggs to replace the 2 large eggs called for in the recipe) for the banana bread batter then the recipe will be vegan.
Here you can see the flax version at work. I used a total of 2 tablespoons of ground flax seeds and 6 tablespoons of water for the whole recipe.
Let that mixture sit for 10 minutes, then proceed with recipe as described.
You could. The muffins will need to bake longer, and I am not sure what the yield will be, but it will be approximately 12 muffins. Try this when you are stable and only if you have a great relationship with GOS and fructans (in the bananas, cocoa and hazelnuts) as each muffin will be like 3 minis!
How To Make Nutella Banana Muffins
Position rack in the center of your oven. Preheat to 350° F (180°C). Coat the inside of 36 mini muffin wells with nonstick spray.
Whisk the flour, 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. Here below they have not been whisked together yet.
Add bananas and vanilla.
I use the whisk to mash up the very soft bananas and then it will look like this below; it is okay if there is some banana texture.
Pour wet ingredients over dry ingredients and whisk gently just until combined.
Finish off with a silicone spatula. (You can do all of this by hand, or use an electric mixer, if you like).
Divide batter into prepared mini muffin pans; I like to use a small ice cream scoop.
A scoop makes quick work of this step.
Dollop a generous teaspoon of Low FODMAP Nutella on top of each one.
Then use a toothpick or bamboo skewer to swirl it in.
Bake for about 10 to 12 minutes. A toothpick should show a few moist crumbs clinging when inserted in the center of a muffin. The tops will be golden and risen and the edges will just be pulling away from the sides of the pan.
Cool pan(s) on rack for 5 minutes, then unmold and cool completely on rack – unless you want to eat one warm; highly recommended. These mini muffins will keep for about 3 days. If you want to freeze it, place in a heavy zip top bag. Freeze for up to one month. They will defrost quickly at room temperature.
I am assuming you love to bake – definitely take a look at our article, 10 Essential Low FODMAP Baking Ingredients.
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.
- Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University. Hazelnuts: Hazelnuts have been lab tested for FODMAPs by Monash University. 15 g, or about 10 nuts, are Green Light low FODMAP. They become Moderate for FODMAPs at double the amount.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
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.
Mini Low FODMAP Nutella Banana Muffins
These Mini Low FODMAP Nutella Banana Muffins are based on a crowd favorite – the recipe for Lower Fat, Reduced Sugar Banana Bread. But this version is made in mini muffin tins for perfect portion control and the batter is swirled with our very own Low FODMAP Nutella. You do have to make the Nutella first, so plan ahead.
Low FODMAP Serving Size Info: Makes 36 mini muffins; 18 servings; 2 muffins per serving
Ingredients:
- 1 ½ cups (218 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1/3 cup (75 ml) neutral vegetable oil, such as rice bran or canola
- ¼ cup (50 g) sugar
- ¼ cup (54 g) firmly packed light brown sugar
- 2 large eggs, at room temperature, or the equivalent in chia or flax eggs
- 1 ½ cups (300 g) fork-mashed ripe banana, about 3 medium
- 1 teaspoon vanilla extract
- 1 cup (266 g) Low FODMAP Nutella
Preparation:
-
Position rack in the center of your oven. Preheat to 350° F (180°C). Coat the inside of 36 mini muffin wells with nonstick spray.
-
Whisk the flour, 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 and vanilla.
-
Pour wet ingredients over dry ingredients and whisk gently just until combined, finishing off with a silicone spatula. (You can do all of this by hand, or use an electric mixer, if you like).
-
Divide batter into prepared mini muffin pans; I like to use a small ice cream scoop. Dollop a generous teaspoon of Low FODMAP Nutella on top of each one and use a toothpick or bamboo skewer to swirl it in.
-
Bake for about 10 to 12 minutes. A toothpick should show a few moist crumbs clinging when inserted in the center of a muffin. The tops will be golden and risen and the edges will just be pulling away from the sides of the pan.
-
Cool pan(s) on rack for 5 minutes, then unmold and cool completely on rack – unless you want to eat one warm; highly recommended. These mini muffins will keep for about 3 days. If you want to freeze it, place in a heavy zip top bag. Freeze for up to one month. They will defrost quickly at room temperature.
Dédé’s Quick Recipe Tips Video
Notes:
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.
- Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University. Hazelnuts: Hazelnuts have been lab tested for FODMAPs by Monash University. 15 g, or about 10 nuts, are Green Light low FODMAP. They become Moderate for FODMAPs at double the amount.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
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.
