Go Back
closeup low FODMAP apple muffins on aqua plate

FODMAP IT!™ Low FODMAP Apple Muffins

These Low FODMAP Apple Muffins are super simple to make and feature a low FODMAP amount of apples, per Monash University's research. Try to eat just one!

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

Course: Breakfast, Snack
Cuisine: American
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Makes: 12 muffins
Calories: 236 kcal
Author: Dédé Wilson


Topping - Optional:



  1. Position rack in middle of oven. Preheat oven to 350°F/180°C. Coat the insides and to of 12 muffin wells with nonstick spray; set aside.
  2. For the Topping: If making, simply stir together all of the Topping ingredients in a small bowl until well combined; set aside. It will look like a dark, cinnamony paste.

  3. For the Muffins: Combine the milk and lemon juice in a medium bowl and allow to sit and thicken for 5 minutes (you are making a soured milk, like buttermilk). Whisk in the oil, brown sugar, egg and vanilla until smooth and well mixed.

  4. In a separate medium bowl whisk together the flour, baking powder and soda, salt and spices until aerated and combined. Make a well in the center and pour in the wet mixture and stir until a few floury streaks remain, then fold in chopped apple.
  5. Divide mixture into prepared pan(s). Scatter topping on top of muffins, if using. Bake for about 15 to 20 minutes or until a toothpick shows a few crumbs clinging (but just a few). Cool on rack for at least 5 minutes, then unmold directly onto rack. Muffins can be served warm or at room temp. Store in airtight container for up to 3 days. After cooling they may also be placed in heavy zip-top bags and frozen for up to a month. They defrost very quickly.


If You Can Tolerate
  • Fructans: If you have passed the fructan wheat challenge, you can use regular all-purpose wheat flour. Use weight amounts for best results with this substitution.
Nutrition Facts
FODMAP IT!™ Low FODMAP Apple Muffins
Amount Per Serving
Calories 236 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 223mg9%
Carbohydrates 37g12%
Fiber 1g4%
Sugar 13g14%
Protein 3g6%
Vitamin C 0.5mg1%
Calcium 1mg0%
* Percent Daily Values are based on a 2000 calorie diet.