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Low FODMAP Everybody’s Favorite Muffin

In the mood for snickerdoodle or lemon poppy seed? This is your muffin.

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

Course: Breakfast, brunch, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 17 minutes
Total Time: 27 minutes
Makes: 12 Servings
Calories: 243 kcal
Author: Dédé Wilson


  • 2 cups (290 g) low FODMAP gluten-free all-purpose flour, such as Bob's Red Mill 1 to 1 Baking Flour
  • 1 tablespoon baking powder; use gluten-free if following a gluten-free diet
  • 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
  • 6 tablespoons (3/4 stick; 85 g) unsalted butter, at room temperature, cut into pieces
  • 2/3 cup (135 g) sugar
  • 1 1/2 teaspoons vanilla extract
  • 2 large eggs, at room temperature
  • 1 cup (227 g) lactose-free sour cream


  1. Position rack in middle of oven. Preheat oven to 400°F/200° Coat 12 standard sized muffin wells with nonstick spray, or line with fluted paper cups; set aside.
  2. Whisk together the flour, baking powder, baking soda and salt in a small bowl; set aside.
  3. Beat the butter in a mixing bowl with an electric mixer on high speed until soft and creamy, about 2 minutes. Gradually add sugar and continue beating until light and fluffy, scraping down bowl once or twice. Beat in vanilla, then beat in eggs, one at a time, allowing the first one to be incorporated before adding the second. Batter should be smooth. Add the flour mixture and the sour cream alternately in 3 batches, ending with flour. Beat just until incorporated and smooth. Batter is ready to scoop into pans or you can vary the flavors as described below. Evenly divide the muffin batter in the prepared pan(s). The batter should come up about three-quarters of the way in the wells.
  4. Bake for about 14 to 17 minutes or until nicely domed and light golden brown and just until a toothpick inserted in the center shows a few moist crumbs clinging. Cool pan(s) on rack for 5 minutes, then unmold muffins and cool a bit more. Muffins can be served warm or at room temperature and are best if eaten the same day or within 24 hours. They can, however, be placed in a heavy plastic zipper top freezer bag and frozen for up to a month. Defrost at room temperature, or individually wrap in plastic wrap, pop into a lunch bag and they will be defrosted for lunch or a snack.



Here are some of our favorite variations:

  • Lemon Poppy Seed: Beat 1 tablespoon poppy seeds, 1 tablespoon freshly squeezed lemon juice and 1 tablespoon lemon zest into batter instead of the vanilla essence. Bake as directed.
  • Snickerdoodle Muffins: Stir together 1/4 cup (50 g) sugar, 11/4 teaspoons cinnamon and 1/8 teaspoon freshly ground nutmeg (optional) together in a small bowl. Generously sprinkle over muffin batter after you have filled the muffin cups. Bake as directed.
  • Raspberry Almond Muffins:  Fold 1 cup (120 g) of fresh raspberries and 1/4 cup (22 g) sliced almonds into batter right before scooping into prepared pan(s). Bake as directed.
  • Sour Cream Raisin: Fold 2/3 cup (106 g) of raisins into batter right before scooping into pan(s). Sprinkle with 1 tablespoon sugar (regular or coarse), if desired (optional). Bake as directed.
  • Chocolate Chip Muffins: Fold 2/3 cup (113 g) miniature semisweet chocolate morsels into batter right before scooping into pan(s). Bake as directed.

If You Can Tolerate

  • Fructans: If you passed the fructan wheat challenge you can sub in all-purpose unbleached flour for the gluten free flour, in which case the muffins will no longer be gluten free. Also, use the weight measurement and not the volume if you make this substitution for best results.
  • Lactose: Feel free to use conventional sour cream in lieu of the lactose-free.
Nutrition Facts
Low FODMAP Everybody’s Favorite Muffin
Amount Per Serving
Calories 243 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g5%
Cholesterol 35mg12%
Sodium 177mg7%
Potassium 13mg0%
Carbohydrates 34g11%
Fiber 1g4%
Sugar 14g16%
Protein 3g6%
Vitamin A 50IU1%
Calcium 5mg1%
Iron 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.