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Closeup of Low FODMAP Miniature Gingerbread Muffins

Mini Low FODMAP Gingerbread Muffins

Mini Low FODMAP Gingerbread Muffins look, taste and smell like the holidays. These have classic, rich gingerbread flavor – with a low FODMAP amount of molasses! The aromas that will waft through your home are positively irresistible. Read more about the hows and whys of this low FODMAP gingerbread recipe, which also features dried cranberries and nuts.

Low FODMAP Serving Size Info: Makes 18 mini muffins; 1 muffin per serving; 18 servings

Course: Breakfast, brunch, Snack, Treat
Cuisine: American
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Makes: 18 Servings
Calories: 112 kcal
Author: Dédé Wilson

Ingredients:

Muffins:

Glaze & Topping:

Preparation:

  1. For the Muffins: Position rack in middle of oven. Preheat oven to 350°F (180°C). Coat 18 mini muffin tin wells with nonstick spray.

  2. In a large bowl, whisk together the flour, baking soda and salt to aerate and combine; set aside.
  3. In a separate bowl whisk together the oat milk, oil, maple syrup, molasses, egg, cinnamon, vanilla, ginger and cloves until well blended.
  4. Combine the wet and dry ingredients and whisk very well until just smooth and combined. Scrape into prepared muffin pan(s), smoothing tops if needed.
  5. Bake muffins for about 12 to 15 minutes or until a tester comes out clean. Cool pan on rack for 5 minutes, unmold, then cool completely on rack.
  6. For the Topping: Toss the nuts together with a little bit of powdered green food coloring, if using. You just want them to look green, for a green/red color theme. Melt chocolate and oil together in top of double boiler or microwave and stir until smooth. Drizzle over top of muffins with a fork (or use a parchment cone like I did) and sprinkle dried cranberries and green colored nuts on top while the chocolate is wet. Allow chocolate to set before serving. Muffins are ready to serve or may be stores in an airtight container at room temperature for 3 days. If you would like to freeze them, you may do so for 1 month, undecorated. Bring to room temperature before decorating.

Notes:

FODMAP Information

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

• Almonds: Both Monash University and FODMAP Friendly have lab tested whole almonds, and their results vary from one another. Monash says that a Green Light low FODMAP portion is 10 whole almonds at 12 g, but a high FODMAP portion is 20 whole almonds at 24 g. FODMAP Friendly gives them a “Pass” at 30 g or ¼ cup.
• Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g.
• Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs. Monash divides their testing into a few categories. Here are Monash’s statements: Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts. UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g). Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g. They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g). FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested. There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing. Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.
• Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “Fail” at 40 g or 3/8 cup. On the Monash app you will find Dried Cranberries are given a Green Light low FODMAP serving of 1 Australian tablespoon, or 15 g. On the Monash website itself they discuss fresh cranberries and state that 130 grams fresh, which is about a scant 1 1/4 cups, should be tolerated well.
• Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
• Molasses: There is a lot of confusion surrounding molasses as it is on many high FODMAP lists. Monash University and FODMAP Friendly have both lab tested molasses. FODMAP Friendly has given it a “Fail” at 15 g, but Monash tested smaller portions and gives it as Green Light Low FODMAP serving size at 1 teaspoon or 5 g.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lists the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.

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 Facts
Mini Low FODMAP Gingerbread Muffins
Amount Per Serving
Calories 112 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 10mg3%
Sodium 97mg4%
Potassium 8mg0%
Carbohydrates 16g5%
Fiber 1g4%
Sugar 3g3%
Protein 1g2%
Vitamin A 16IU0%
Vitamin C 1mg1%
Calcium 4mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.