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Low FODMAP High Protein Peanut Butter Muffins in a blue paper wrapper on a red and white antique plate

Low FODMAP High Protein Peanut Butter Muffins

Make these Low FODMAP High Protein Peanut Butter Muffins when you want a portable nutritious treat.

Low FODMAP Serving Size Info: Makes 18 standard sized muffins; 1 muffin per serving

Course: Breakfast, brunch, Snack, Treat
Cuisine: American
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Makes: 18 Servings
Calories: 180 kcal
Author: Dédé Wilson



  1. Position rack in the center of your oven. Preheat to 400° F (200°C). Coat the insides and the tops of 18 standard sized muffin tins with nonstick spray; set aside.
  2. Whisk the flour, oats, chia, hemp and ground flax seeds, baking soda and salt together in a bowl and set aside.

  3. Cream the peanut butter and brown sugar in a large bowl with an electric mixer until smooth and creamy, about 2 minutes. Beat in vanilla, then beat in eggs one at a time, until incorporated. Scrape down bowl as needed.
  4. Alternately add the dry mixture and the “buttermilk” to the peanut butter mixture, beating gently, just until incorporated. Peel the bananas. Slice about 1/8-inch (3 mm) thick. Fold them into the batter. Scoop batter into muffins tins - we use an ice cream scoop - dividing equally.

  5. Bake for about 15 to 18 minutes. A toothpick should test clean when inserted in center; the tops will spring back when gently pressed.
  6. Cool pan(on rack for 5 minutes, then turn out and cool further on rack. Muffins are ready to eat warm, or cool completely and store in an airtight container at room temperature for up to 3 days. Or, place cooled muffins in heavy zip top bag and freeze for up to a month.



  • You CAN have 35 g of very ripe bananas on the low FODMAP diet. Ripe bananas are best for baking, such as in this recipe, and the serving size of 1 muffin will keep you well within low FODMAP parameters.
Nutrition Facts
Low FODMAP High Protein Peanut Butter Muffins
Amount Per Serving
Calories 180 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Sodium 163mg7%
Potassium 24mg1%
Carbohydrates 27g9%
Fiber 2g8%
Sugar 10g11%
Protein 5g10%
Vitamin A 10IU0%
Calcium 14mg1%
Iron 0.5mg3%
* Percent Daily Values are based on a 2000 calorie diet.