Low FODMAP Pumpkin Chocolate Chunk Muffins
Low FODMAP Pumpkin Chocolate Chunk Muffins are super simple to make, incredibly moist and the combo of pumpkin and chocolate is extra-special.
Low FODMAP Serving Size Info: Makes 12 muffins; 12 servings; 1 muffin per serving
Ingredients:
- ½ cup (1 stick; 113 g) unsalted butter, very soft, cut into pieces
- 3/4 cup (149 g) sugar
- 1 teaspoon vanilla extract
- 2 large eggs, at room temperature
- 1 1/4 cups (300 g) canned pure pumpkin, such as Libby's
- 1 ½ cups (218 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- ½ teaspoon salt
- 5- ounces (140 g) semisweet chocolate chunks, divided (see directions below)
Preparation:
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Position rack in middle of oven. Preheat oven to 350°F (180°C). Coat the inside of 12 muffin wells with nonstick spray or line with fluted paper cups.
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Beat the butter, sugar and vanilla in a large mixing bowl with an electric mixer until light and fluffy, scraping down the bowl once or twice. Beat in the eggs, one at a time, allowing each one to become incorporated before adding the next. Beat in the pumpkin. The mixture might look a tad curdled; that’s okay.
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Sprinkle the flour, baking soda, cinnamon and salt over the wet mixture and beat in until a few floury streaks remain, then add about three-quarters of the chocolate chunks (you can do this by eye) and beat in until the batter is uniform.
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Divide the batter into prepared pans and sprinkle chocolate chunks on top of the raw muffins. Bake for about 25 to 35 minutes or until puffed, golden brown and a toothpick inserted in the center comes out with a few moist crumbs clinging. Cool pan(s) on rack for 5 minutes, then unmold muffins. They are ready to eat warm! Or, cool and store in an airtight container at room temperature for up to 3 days. They can also be frozen in heavy-duty zip-top bags with air removed for up to 1 month.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
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Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
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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.
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Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
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Pumpkin, canned: Monash university has lab tested canned pumpkin and it is low FODMAP in 1/3 cup (75 g) portions. FODMAP Friendly has lab tested canned pumpkin and state that a low FODMAP serving size is 120 g, or about 1/2 cup. We always use Libby’s solid-pack pumpkin and feel that it gives superior results in our recipes.
- 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.