The BEST Low FODMAP Blueberry Muffins
Looking for a recipe for a traditional blueberry muffin? Our Low FODMAP Blueberry Muffins is it! When I develop low FODMAP recipes I strive to create recipes that taste like your beloved classics, so that you won’t experience any deprivation even though you are eating low FODMAP.
This blueberry muffins recipe will satisfy and is a version of one from my book, The Low-FODMAP Diet Step by Step.
Buttermilk vs. Milk
Some blueberry muffins use buttermilk as the dairy liquid. I prefer pure milk (lactose-free) for its sweet dairy flavor, which I think better supports the fresh fruit blueberry flavor, without overpowering them.
Crushing some of the blueberries adds rich color and a lovely moistness to the muffins, so don’t skip that step.
BTW did you know that you can make your own lactose-free dairy? Check out our DIY Lactose-Free Dairy article to see how easy it is! Or, of course you can simply buy lactose-free whole milk.
You could use milk with less fat, such as 2% or skim, but I think these blueberry muffins are best using whole milk.
Sugar Is Low FODMAP
White sugar is low FODMAP – and the ¼ cup (50 g) amounts listed in the Monash University App is stated as such for “healthy eating guidelines”.
It does not reflect the upper amount of sugar that you can eat from a FODMAP perspective. These muffins are low FODMAP.
If you do not want to add the extra sprinkle of sugar on top, you do not have to, but it adds a sparkly, bakery-style finish.
Blueberries Are Low FODMAP
There is some confusion surrounding blueberries. We believe this is largely because the have a Red Light next to them on the Monash app BUT if you click through to view the entire entry you will see that a heaping ¼ cup (40 g) of blueberries is Green Light and low FODMAP. (See image here below).
Always explore ingredient information FULLY, especially in relation to serving sizes. There are a lot of blueberries used in these muffins, as there are in our Blueberry Pie as well, but if you pay attention to the recipe serving sizes, the blueberry content is low FODMAP.
If you are looking for a completely different muffin, but want to give those muffin pans a workout, check out our Low FODMAP high protein Peanut Butter Muffins.
And for another cakey, blueberry concoction, try our Blueberry Sour Cream Bundt cake.
The BEST Low FODMAP Blueberry Muffins
Looking for The BEST Low FODMAP Blueberry Muffins? These are the ones of your dreams. Easy to make, too.
Low FODMAP Serving Size Information: Makes 12 standard sized muffins; serving size 1 muffin
Ingredients:
- 2 cups (290 g) low FODMAP gluten free all-purpose flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
- 2 teaspoons baking powder; use gluten-free if following a gluten-free diet
- 1/2 teaspoon salt
- 1/2 cup (1 stick; 113 g) unsalted butter, softened and cut into pieces
- 1 cup (198 g) plus 2 tablespoons sugar, divided
- 2 teaspoons vanilla extract
- 2 large eggs, at room temperature
- 1/2 cup (120 ml) lactose-free whole milk, at room temperature
- 21/4 cups (383 g) fresh blueberries, divided
Preparation:
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Position rack in middle of oven. Preheat to 400° F/200°C. Coat 12 standard sized muffin wells with nonstick spray, or line with fluted paper cups; set aside.
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Whisk together the flour, baking powder and salt in a medium bowl to aerate and combine; set aside.
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Beat butter with electric mixer on medium-high speed until creamy, about 2 to 3 minutes. Add 1 cup (198 g) of sugar and beat until lightened in color, about 2 minutes, scraping down the bowl once or twice. Beat in vanilla, then beat in the eggs one at a time, scraping down after each addition, allowing each egg to be absorbed before continuing.
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Add the flour mixture in three additions, alternately with the milk just until a few floury streaks remain.
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Crush 2/3 cup (113 g) of the blueberries with a potato masher or large sturdy fork. Fold these crushed blueberries, along with any juice, and the whole blueberries into the muffin batter.
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Divide batter evenly in muffin pans. Sprinkle tops with remaining 2 tablespoons of sugar, if desired
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Place muffin tin(s) in oven and immediately turn oven down to 375°F/190°C. Bake for about 20 to 25 minutes or until a toothpick inserted in center shows a few moist crumbs. Cool pan(s) on rack for 5 minutes then remove muffins and place directly on rack to cool. Serve as soon as possible, either warm or at room temperature. Store at room temperature in airtight container for up to 1 day or freeze for up to one month. If freezing, I like to place in a heavy zip-top bag and remove the air. This makes it easy to remove one at a time as needed.
Dédé’s Quick Recipe Tips Video
Notes:
Tips
- You can make these with frozen blueberries, in which case do not defrost before folding in. Crushing them will take a bit more elbow grease. Baking time will most likely be a bit longer.
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.
For my health , I don’t use white sugar.
Could I use maple syrup in this recipe ?
Hi Zella, substituting liquid sweeteners for recipes that were specifically developed for granulated sweeteners will not produce a similar product. Would it make a muffin? Yes. But it would not be the same and I cannot vouch for the results. If I were going to try this, I would reduce the amount of maple syrup to about 3/4 cup (180 ml) as a place to start. You might have to eventually alter the leavener (possibly increasing it) as well. You might also like reading our articles on Sugar and also on Maple Syrup.
I tried this recipe and found the measurements to be quite off. Is it just me? I ended up following the recipe by volume instead of weight because the 290g of flour was way too little and 226g of butter was way too much.
Otherwise the muffins turned out ok. Thankfully they weren’t as sweet as I expected.
We use volume measurements in the Test Kitchen and these are correct. The only thing that I can think is type of flour and measuring technique. GF flours vary HUGELY by weight. The weights presented are for the brand mentioned, whisked BEFORE measuring with a dip and sweep technique. ALSO, measuring cups are not created equal. Make sure you are using ones that are manufactured with standard weights and measures, as not all are.
I made this with my granddaughter who is gluten and lactose intolerant. We used vegetable butter and we were surprised how yummy they were. Will definitely make them again. They’ve become a new family favourite.
What great news! Good to hear they worked well for you with the fat substitution. Remember, butter is naturally lactose-free, but if this is how you like them, I am happy you tried this approach.
Delicious!! Your recipes turn out so well and I’m leaning more about cooking and baking too! Any chance you have created a good bread recipe?
Hi Linda, thank you for letting us know about your low FODMAP baking successes. If you mean a yeast sandwich bread, then no, I have not as of yet. You might be interested in our 275 page ebook, Low FODMAP Baking. It has many recipes and a lot of information that are not on the site, including a basic quick bread with several variations, including savory ones. You might also look into joining our private Facebook group, Low FODMAP for Foodies. Just recently we were having a very lively discussion about homemade starters and sourdough bread.
Thank you! I will definitely look for the book and join the sites.
When you crush the blueberries and add the juice it makes the muffins purple, and not anything like the pics posted with the recipe. Thank you for creating Low FODMAP recipes though!
Hi Heather, the images are indeed of the recipe as written. Berries vary – as does the amount of crushing from one person to another. If you use frozen or berries that are soft, they do exude more juice. Very fresh berries will look just like the pics!
You are SO right! My family gobbled up the last batch…purple and all…so I made them again with your recommendation..and alas…they were just like the pictures and they were really delicious as well. Thank you for all of these wonderful recipes. I am making these again now, which will be my 3rd time already! Looking forward to trying out more of your recipes 😃
Hey purple is one of my favorite colors! Thank you for the note and it is so gratifying to know the whole family is enjoying them.
Oh no! So I followed the recipe to the letter and I bake often for 30 years and this has to be one of the top 5 baking disasters ever baked in my oven. All my ingredients are fresh and I am quite mad I need to throw these muffins out… what a waste of ingredients, time and money and I was making these for my sick mom! No muffins for mom today. I’m in the state’s so we don’t measure by weight when baking. Again I followed the instructions to a “T” and what is baking as I type this looks like I may have blueberry pancakes in a muffin pan if I’m lucky! Kindly, go over your measurements to see where the problem is. Ugh. So disappointed!
Hi Michelle, I am so sorry you had issues. We have made these dozens of times to great success. The recipe is correct. You say that you used all the called-for ingredients and equipment, and volume measured appropriately, I assume your oven is calibrated, etc. so I don’t know what else I can say.
Is there a dairy free substitution for the milk? Would almond milk work and keep it low fodmap?
Any low FODMAP alt milk could be used although I have not tested the recipe as such. I love the richness of oat milk and would try that, but yes almond would be OK too. Use unsweetened no matter the choice.
Just made them and they are delicious!! I used almond milk and vegetable based butter and they taste great
So good too know! Thank you for posting; it will help others looking for a non-dairy alternative. Which butter did you use?
Batter comes out really thick. Did I mess up?
It is thicker than thinner but not gloppy. Did you use the flour called for and measure it the way we recommend? Did you bake them? How did they come out?
I have just taken mine out of the oven and they are delicious!!! I used frozen blueberries and squashed half of them and used almond milk. I followed all your instructions and they have turned out perfectly😁
Thank you for letting us know! Always remember that when you tweak a recipe you do have to recalculate the FODMAP load.
Just started the FODMAP diet and I hope all recipe substitutes turn out as good as these. Very close to the “regular” thing.
Hi Richard! Thank you for writing and so happy you had great results. I do love these muffins, too. We hope you try some of our other recipes: we thing they are all worth making!
Can I add oats to the recipe and how much oats should I add? Will it still be low fodmap if I add oats?
Hi Amanda, I worked very hard at creating a super soft fluffy texture to these muffins and adding oats will definitely change them – not for the better – plus, as you seem to realize, tweaking any recipe can alter FODMAP load. You could try on your own, but no guarantees on any account. Oats contain Oligosaccharides. How do you do with them? Check out this article.
I made these exactly as written except I used 1/2 cup of sugar and used the blueberries without squishing any of them. They turned out absolutely delicious and my family who is not gluten free loved them too! Thank you for the wonderful recipe!
Oh Pam, thank you for letting us know your success! It will inspire others. Enjoy the muffins:)
These are delicious, I’ve made them a few times now. I always use country crock olive oil plant butter sticks in place of regular butter & they turn out fantastic every time. I remember growing up my mom used to make blueberry cranberry muffins and I just so happened to have some cranberries & blueberries in my freezer today. I did 1 cup cranberries and 1 1/4 cup blueberries. Added a sprinkle of cinnamon sugar on top before baking & they tasted just as I remembered! My non fodmap husband & mother both thoroughly enjoyed them, my husband even mentioned how incredibly fluffy and light they were! Thanks Dede for the fantastic recipes you continue to put out.
Your tweaks sound delicious and it is very helpful to hear about the fat substitution! Thank you for taking the time to write and for your compliments:)