Low FODMAP Zucchini Banana Bread
Low FODMAP Zucchini Banana Bread is a mash-up of two very popular quick breads – zucchini bread and banana bread. The batter can be prepared in the time it takes for the oven to preheat.
Low FODMAP Serving Size Info: Makes 1, 8-inch (20 cm) loaf; 10 slices/servings; 1 slice per serving
Ingredients:
- 1 1/3 cups (194 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 3/4 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 3/4 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup (107 g) firmly packed light brown sugar
- 1/3 cup (75 ml) neutral vegetable oil, such as canola or rice bran
- 3 ½- ounces (100 g) mashed ripe bananas; about 2 small bananas
- 3- ounces (85 g) shredded zucchini; about ¾ cup
- 1 large egg, at room temperature
- 1 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
Preparation:
-
Preheat oven to 350°F (180°C). Line the inside of a 9 by 5-inch (23 cm by 12 cm) loaf pan with a strip of parchment paper, overhanging the short ends. Coat the inside of the pan and the parchment with nonstick spray.
-
Whisk together the flour, baking powder, baking soda and salt in a large mixing bowl; set aside. In a separate bowl whisk together the sugar, oil, banana, zucchini, egg, cinnamon and vanilla until blended.
-
Pour the liquid ingredients over the dry flour mixture and gently stir and fold together. I like to use a large silicone spatula. Take care not to over mix.
-
Scrape batter into the prepared pan. Bake for about 45 to 55 minutes or until bread is golden brown, the top will gently dome, the edges will just be pulling away from the sides of the pan and a bamboo skewer inserted into the center should just come out clean. There might be a few cracks; that’s okay.
-
Cool pan on rack for 15 minutes, then loosen the edges of the loaf from the pan by inserting a small spatula between the loaf and pan and run it all the way around the loaf. Use overhanging ends of parchment to gently lift the loaf out of the pan and place on rack to cool completely. Loaf is ready to eat but definitely slices best after an overnight rest. Loaf will keep for about 3 days wrapped well with plastic wrap at room temperature.
Notes:
Tips
Low FODMAP Zucchini Banana Muffins: This batter works for muffins and you can make 12. Each muffin is 1 serving. Coat muffin tin with nonstick spray (or use paper liners) and bake for about 15 to 20 minutes, using visual cues above to assess doneness.
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.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- 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.
- Zucchini: Both Monash University and FODMAP Friendly have lab tested zucchini (also called marrow). FODMAP Friendly gives it a “Pass” at 1/2 cup (75 g) portions. Monash lists 1/3 cup (65 g) as low FODMAP, showing it to be Moderate for fructans in portions of ½ cup (75 g).
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.
