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banana muffins

Low FODMAP Banana Bread Muffins

These banana bread muffins are incredibly moist and pack well for an on-the-go snack.

Low FODMAP Serving Size Info: Makes 12 muffins; serving size 1 muffin

Course: bread, Breakfast, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Makes: 12 muffins
Calories: 336 kcal
Author: Dédé Wilson


  • 1 1/2 cups (218 g) low FODMAP gluten-free all-purpose flour,  such as Bob's Red Mill 1 to 1 Gluten-Free Baking Flour
  • 1 tablespoon flax seed meal
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup (120 ml) vegetable oil, such as canola, rice bran or sunflower
  • 1/2 cup (99 g) sugar
  • 1/2 cup (107 g) firmly packed light brown sugar
  • 2 large eggs, at room temperature
  • 1 1/2 cups (360 ml) fork-mashed banana (about 3 medium very ripe bananas.)
  • 1 teaspoon vanilla extract
  • 2/3 cup (75 g) toasted pecan or walnut halves, finely chopped
  • 3 tablespoons pumpkin seeds
  • 3 tablespoon sunflower seeds


  1. Position rack in the center of your oven. Preheat to 350° F/180°C. Coat the insides of 12 muffin wells with nonstick spray.

  2. Whisk the gluten-free flour, flax meal, baking soda and salt together in a large bowl and set aside.
  3. Whisk the oil, sugar and brown sugar together in a medium-sized bowl until well blended. Whisk in eggs, one at a time, until incorporated, then whisk in banana and vanilla extract. Pour these wet ingredients over dry ingredients and whisk gently until a few floury streaks remain. Toss the nuts and seeds together in a small bowl and add about three-quarters of them to the batter. Fold in with a silicone spatula.
  4. Scoop batter into muffin pans using an ice cream scoop or two large soup spoons. Sprinkle remaining nuts and seeds on top of the muffins, distributing them evenly. Bake for about 20 to 25 minutes. A toothpick should just test clean when inserted in center of muffin, the top will be golden and risen and the edges will just be pulling away from the sides of the pan.

  5. Cool pan on rack for 5 minutes, then turn muffins out onto rack and cool until warm or completely cool if you want to store for later. Muffins will keep for about 3 days in an airtight container at room temperature or a few days longer if refrigerated. You can also freeze them in a heavy zip top bag for 1 month.

Dédé's Quick Recipe Tips Video



  • The best banana based baked goods are made with really ripe bananas. Really ripe. There should be no green on the peel whatsoever. When they sport a few black speckles that is the beginning of the ultra ripe stage. I like to wait until the peel is all black just stopping short of the banana being overripe, which you would know because it will liquefy inside and might even smell somewhat alcoholic. As long as you haven’t reached that stage, you’re good.

If You Can Tolerate

  • Fructans: If you passed the fructan wheat Challenge, you can use unbleached all-purpose flour instead of the gluten free flour. The muffins bread will no longer be gluten free. Use weight equivalents for most accurate results with this substitution.


Nutrition Facts
Low FODMAP Banana Bread Muffins
Amount Per Serving
Calories 336 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 1g5%
Cholesterol 35mg12%
Sodium 202mg8%
Potassium 54mg2%
Carbohydrates 43g14%
Fiber 2g8%
Sugar 23g26%
Protein 5g10%
Vitamin A 50IU1%
Calcium 10mg1%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.