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Low FODMAP Olive Oil Muffins with Goat Cheese, Raspberries & Walnuts
Baking doesn’t always have to be super-sweet, even when there are sweet components. These Low FODMAP Olive Oil Muffins are a perfect example. There is brown sugar, orange zest and raspberries, but these ingredients are balanced with savory olive oil, goat cheese and walnuts. These just might be the perfect breakfast, brunch or snack muffin. They freeze well, too!
Low FODMAP Serving Size Info: Makes 12 muffins; serving size 1 muffin
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Makes: 12 Servings
Calories: 294 kcal
Ingredients:
- 1 cup (240 ml) lactose-free whole milk, at room temperature
- 1 tablespoon lemon juice
- 2 cups (290 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Baking Flour
- 1 1/2 teaspoons baking powder; use gluten-free if following a gluten-free diet
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 3 large eggs, at room temperature
- 3/4 cup (160 g) firmly packed light brown sugar
- 1/3 cup (75 ml) olive oil
- 1 teaspoon orange zest, prepared with a Microplane
- 1 teaspoon vanilla extract
- 1 cup (123 g) fresh raspberries, chopped, plus 12 more whole berries
- 1/2 cup (50 g) chopped toasted walnuts
- 5- ounces (140 g) soft goat cheese, such as Montrachet, crumbled
Preparation:
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Position rack in center of oven. Preheat oven to 425°F (220°C). Line 12 muffin cups with paper liners or coat with nonstick spray.
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Stir the milk and lemon juice together in your measuring cup and set aside to thicken, about 5 minutes.
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Meanwhile, whisk together flour, baking powder, baking soda and salt in a large bowl. Make a well in the center and set aside.
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Whisk together eggs and brown sugar until combined. Add the thickened, soured milk, olive oil, orange zest and vanilla and whisk until smooth.
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Add the wet ingredients to the dry ingredients and stir with a large silicone spatula until just combined. Fold in 1 cup (123 g) of berries and about three-quarters of the walnuts.
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Spoon about half the batter into the prepared muffin cups (you can do this by eye). Using half of the goat cheese, crumble it and divide amongst the muffins. Top with the remaining batter, then crumble over remaining goat cheese and walnuts and top each muffin with a reserved whole raspberry.
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Bake the muffins for about 12 to 15 minutes or until the tops spring back when gently pressed. (Check halfway through, rotate the pan and cover with foil if they are browning too quickly). When done the edges will be golden brown and will just be starting to come away from the pan. Cool in pan on rack for about 3 minutes, then unmold to rack to cool further, placing the muffins upright. Muffins are wonderful slightly warm and best served the day they are made. You can freeze them in a heavy zip-top bag for up to a month. Heat gently before serving.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Raspberries: Raspberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 10 berries or 45 g. Monash states that a Green Light low FODMAP serving is 30 berries or 60 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 35 berries or 65 g.
- 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
Low FODMAP Olive Oil Muffins with Goat Cheese, Raspberries & Walnuts
Amount Per Serving
Calories 294
Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g5%
Sodium 153mg6%
Carbohydrates 36g12%
Fiber 2g8%
Sugar 14g16%
Protein 6g12%
Vitamin C 1mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
