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closeup of muffins tins, on the diagonal, holding smoked gouda apple muffins with hazelnuts

Low FODMAP Smoked Gouda Apple Muffins

Low FODMAP Smoked Gouda Apple Muffins are a little sweet (apple and brown sugar), a little savory (smoked Gouda cheese, olive oil) with a crunch from a low FODMAP amount of hazelnuts. Faux “buttermilk” is made with lactose-free milk and lemon juice and this acidic dairy ingredient makes these muffins tender. Easy enough to make the batter while the oven preheats.

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

Course: bread, Breakfast, brunch, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Makes: 12 Servings
Calories: 301 kcal
Author: Dédé Wilson



  1. Position rack in center of oven. Preheat oven to 425°F (220°C). Line 12 muffin cups with paper liners or coat with nonstick spray.
  2. Stir the milk and lemon juice together in your measuring cup and set aside to thicken, about 5 minutes.
  3. Meanwhile, whisk together flour, baking powder, baking soda and salt in a large bowl to aerate and combine. Make a well in the center and set aside.
  4. Whisk together eggs and brown sugar until combined. Add the thickened, soured milk, olive oil and whisk until smooth.
  5. Add the wet ingredients to the dry ingredients and stir with a large silicone spatula until just combined. Fold in about three-quarters of the apples, nuts and cheese (you can do this by eye).
  6. Spoon the batter into the prepared muffin cups. Top with the remaining apples, nuts and cheese.
  7. Bake the muffins for about 12 to 15 minutes or until the tops spring back when gently pressed and a toothpick tests clean. When done the edges will be golden brown and will just be starting to come away from the pan. Cool in pan on rack for about 3 minutes, then unmold to rack to cool further, placing the muffins upright. Muffins are wonderful slightly warm and best served the day they are made. You can freeze them in a heavy zip-top bag for up to a month. Heat gently before serving.



FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.

  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

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
Low FODMAP Smoked Gouda Apple Muffins
Amount Per Serving
Calories 301 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 1g5%
Sodium 226mg9%
Potassium 16mg0%
Carbohydrates 33g11%
Fiber 1g4%
Sugar 11g12%
Protein 7g14%
Vitamin A 8IU0%
Vitamin C 1mg1%
Calcium 1mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.