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Mini Low FODMAP Nutella Banana Muffins
These Mini Low FODMAP Nutella Banana Muffins are based on a crowd favorite – the recipe for Lower Fat, Reduced Sugar Banana Bread. But this version is made in mini muffin tins for perfect portion control and the batter is swirled with our very own Low FODMAP Nutella. You do have to make the Nutella first, so plan ahead.
Low FODMAP Serving Size Info: Makes 36 mini muffins; 18 servings; 2 muffins per serving
Prep Time: 15 minutes
Cook Time: 12 minutes
Total Time: 27 minutes
Makes: 18 Servings
Calories: 171 kcal
Ingredients:
- 1 ½ cups (218 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1/3 cup (75 ml) neutral vegetable oil, such as rice bran or canola
- ¼ cup (50 g) sugar
- ¼ cup (54 g) firmly packed light brown sugar
- 2 large eggs, at room temperature, or the equivalent in chia or flax eggs
- 1 ½ cups (300 g) fork-mashed ripe banana, about 3 medium
- 1 teaspoon vanilla extract
- 1 cup (266 g) Low FODMAP Nutella
Preparation:
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Position rack in the center of your oven. Preheat to 350° F (180°C). Coat the inside of 36 mini muffin wells with nonstick spray.
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Whisk the flour, baking soda and salt together in a large bowl and set aside.
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Whisk the oil, sugar and brown sugar in a medium bowl until thoroughly combined. Whisk in eggs, one at a time, until incorporated. Whisk in banana and vanilla.
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Pour wet ingredients over dry ingredients and whisk gently just until combined, finishing off with a silicone spatula. (You can do all of this by hand, or use an electric mixer, if you like).
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Divide batter into prepared mini muffin pans; I like to use a small ice cream scoop. Dollop a generous teaspoon of Low FODMAP Nutella on top of each one and use a toothpick or bamboo skewer to swirl it in.
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Bake for about 10 to 12 minutes. A toothpick should show a few moist crumbs clinging when inserted in the center of a muffin. The tops will be golden and risen and the edges will just be pulling away from the sides of the pan.
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Cool pan(s) on rack for 5 minutes, then unmold and cool completely on rack – unless you want to eat one warm; highly recommended. These mini muffins will keep for about 3 days. If you want to freeze it, place in a heavy zip top bag. Freeze for up to one month. They will defrost quickly at room temperature.
Dédé's Quick Recipe Tips Video
Notes:
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.
- Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University. Hazelnuts: Hazelnuts have been lab tested for FODMAPs by Monash University. 15 g, or about 10 nuts, are Green Light low FODMAP. They become Moderate for FODMAPs at double the amount.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
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
Mini Low FODMAP Nutella Banana Muffins
Amount Per Serving
Calories 171
Calories from Fat 72
% Daily Value*
Fat 8g12%
Sodium 132mg6%
Potassium 1mg0%
Carbohydrates 22g7%
Fiber 1g4%
Sugar 8g9%
Protein 2g4%
Calcium 1mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
