Low FODMAP Banana Chocolate Chip Muffins
Our Low FODMAP Banana Chocolate Chip Muffins are super simple to make and packed with banana and chocolate flavor. The crumb is light and fluffy – and eaten warm are extra-special. You need very ripe bananas for this recipe.
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
- 2/3 cup (131 g) sugar
- 1 teaspoon vanilla extract
- 2 large eggs, at room temperature
- 3 small/medium (300 g) very ripe bananas
- 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
- ½ teaspoon salt
- 5- ounces (140 g) mini semisweet chocolate chips, such as Enjoy Life, divided
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 (that’s what I did).
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Beat the butter and sugar in a large mixing bowl with an electric mixer until light and fluffy, scraping down the bowl once or twice. Beat in vanilla, then beat in the eggs, one at a time, allowing each one to become incorporated before adding the next. Beat in the very soft, ripe bananas. The mixture might look a tad curdled; that’s okay.
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Sprinkle the flour, baking soda and salt over the wet mixture and beat in until a few floury streaks remain, then add about three-quarters of the chips (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 extra mini chips 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:
Tips
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 1/3 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.
- 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.
- 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.
