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FODMAP IT!™ Low FODMAP Apple Muffins
These Low FODMAP Apple Muffins are super simple to make and feature a low FODMAP amount of apples, per Monash University's research. Try to eat just one!
Low FODMAP Serving Size Info: Makes 12 muffins; serving size 1 muffin
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Makes: 12 muffins
Calories: 236 kcal
Ingredients:
Topping - Optional:
- 3 tablespoons firmly packed light brown sugar
- 2 tablespoons low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 2 tablespoons unsalted butter, softened
- 1/2 teaspoon cinnamon
- Pinch of salt
Muffins:
- 1 cup (240 ml) lactose-free whole milk
- 1 tablespoon lemon juice
- 1/3 cup (75 ml) neutral flavored vegetable oil, such as rice bran or canola
- 1/2 cup (107 g) firmly packed light brown sugar
- 1 large egg, at room temperature
- 1 teaspoon vanilla extract
- 2 1/4 cups (326 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 1 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- 3/4 teaspoon cinnamon
- 1/4 teaspoon cloves
- 1/4 teaspoon nutmeg
- 1 Pink Lady or Granny Smith apple cored and diced
Preparation:
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Position rack in middle of oven. Preheat oven to 350°F/180°C. Coat the insides and to of 12 muffin wells with nonstick spray; set aside.
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For the Topping: If making, simply stir together all of the Topping ingredients in a small bowl until well combined; set aside. It will look like a dark, cinnamony paste.
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For the Muffins: Combine the milk and lemon juice in a medium bowl and allow to sit and thicken for 5 minutes (you are making a soured milk, like buttermilk). Whisk in the oil, brown sugar, egg and vanilla until smooth and well mixed.
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In a separate medium bowl whisk together the flour, baking powder and soda, salt and spices until aerated and combined. Make a well in the center and pour in the wet mixture and stir until a few floury streaks remain, then fold in chopped apple.
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Divide mixture into prepared pan(s). Scatter topping on top of muffins, if using. Bake for about 15 to 20 minutes or until a toothpick shows a few crumbs clinging (but just a few). Cool on rack for at least 5 minutes, then unmold directly onto rack. Muffins can be served warm or at room temp. Store in airtight container for up to 3 days. After cooling they may also be placed in heavy zip-top bags and frozen for up to a month. They defrost very quickly.
Notes:
If You Can Tolerate
- Fructans: If you have passed the fructan wheat challenge, you can use regular all-purpose wheat flour. Use weight amounts for best results with this substitution.
Nutrition Facts
FODMAP IT!™ Low FODMAP Apple Muffins
Amount Per Serving
Calories 236
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 223mg9%
Carbohydrates 37g12%
Fiber 1g4%
Sugar 13g14%
Protein 3g6%
Vitamin C 0.5mg1%
Calcium 1mg0%
* Percent Daily Values are based on a 2000 calorie diet.
