Low FODMAP High Protein Peanut Butter Muffins

Make these Low FODMAP High Protein Peanut Butter Muffins when you want a portable nutritious treat.

Low FODMAP Serving Size Info: Makes 18 standard sized muffins; 1 muffin per serving

Course: Breakfast, brunch, Snack, Treat

Cuisine: American

Prep Time: 10 minutes

Cook Time: 18 minutes

Total Time: 28 minutes

Makes: 18 Servings

Calories: 180 kcal

Author: Dédé Wilson

1 3/4 cups (254 g) plus 2 tablespoons low FODMAP gluten-free all-purposes flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
¼ cup (25 g) old-fashioned rolled oats; use gluten-free if following a gluten-free diet
2 tablespoons chia seeds
2 tablespoons hemp seeds
2 tablespoons ground flax seeds
1 ½ teaspoons baking soda
½ teaspoon salt
½ cup (134 g) natural peanut butter, creamy or chunky
¾ cup (160 g) firmly packed light brown sugar
1 ½ teaspoons vanilla extract
2 large eggs at room temperature
1 ½ cups (360 ml) low FODMAP lactose-free “buttermilk”, made with almond milk
2 medium firm but ripe bananas

Position rack in the center of your oven. Preheat to 400° F (200°C). Coat the insides and the tops of 18 standard sized muffin tins with nonstick spray; set aside.
Whisk the flour, oats, chia, hemp and ground flax seeds, baking soda and salt together in a bowl and set aside.
Cream the peanut butter and brown sugar in a large bowl with an electric mixer until smooth and creamy, about 2 minutes. Beat in vanilla, then beat in eggs one at a time, until incorporated. Scrape down bowl as needed.
Alternately add the dry mixture and the “buttermilk” to the peanut butter mixture, beating gently, just until incorporated. Peel the bananas. Slice about 1/8-inch (3 mm) thick. Fold them into the batter. Scoop batter into muffins tins - we use an ice cream scoop - dividing equally.
Bake for about 15 to 18 minutes. A toothpick should test clean when inserted in center; the tops will spring back when gently pressed.
Cool pan(on rack for 5 minutes, then turn out and cool further on rack. Muffins are ready to eat warm, or cool completely and store in an airtight container at room temperature for up to 3 days. Or, place cooled muffins in heavy zip top bag and freeze for up to a month.

You CAN have 35 g of very ripe bananas on the low FODMAP diet. Ripe bananas are best for baking, such as in this recipe, and the serving size of 1 muffin will keep you well within low FODMAP parameters.

Nutrition Facts

Low FODMAP High Protein Peanut Butter Muffins

Amount Per Serving

Calories 180 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g5%

Sodium 163mg7%

Potassium 24mg1%

Carbohydrates 27g9%

Fiber 2g8%

Sugar 10g11%

Protein 5g10%

Vitamin A 10IU0%

Calcium 14mg1%

Iron 0.5mg3%

* Percent Daily Values are based on a 2000 calorie diet.