High Fibre Breakfast Muffins - Low FODMAP, Gluten Free & Dairy Free

Is there a better way to kick off the day than a delicious, healthy breakfast muffin that packs a decent LFM fibre punch (which is easy to neglect when you're eating low FODMAP) and is suitable for an on-the-go snack? I can't think of one, either.

These muffins contain less sugar than your typical muffin, and a variety of seeds (chia, linseed/flax seed and sunflower seeds) and unsweetened desiccated coconut, which are great sources of nutrients and dietary fibre.

Per the total amount called for in the recipe, each ingredient provides:

  • Chia seeds - 28 g of fibre
  • Flax/linseeds - 23 g of fibre
  • Sunflower seeds - 3 g of fibre
  • Desiccated coconut - 2 g of fibre

This means that, combining the fibre from the seeds and coconut in addition to the other ingredients (banana, GF flour etc), each muffin gives 5.6 g of dietary fibre (22% RDI), 30% of your RDI for iron and 270 calories, according to Calorie Count.

In terms of FODMAPs, this recipe calls for (including the coconut - as coconut flesh can be considered a seed and also add to the FODMAP load), 1 1/2 cups of seeds, which works out as 1 1/2 tbsp. per muffin. Typical guidelines recommend limiting seed intake to 2 tbsp. a serve, so this amount is considered safe. Note: these measurements use Australian cups and tablespoons - there would be 2 US tbsp. per US cup, which is the maximum recommendation. I am assuming that Monash University, being an Australian institution, would be using Aussie measurements but it's good to know it's safe, either way.

As I mentioned earlier, it can be easy to let your fibre intake slip when following the low FODMAP diet (LFM diet), so eating one of these muffins can help to rectify that situation and keep you regular, as well as acting as a filling breakfast or snack, especially when paired with a hard boiled egg.

Friendly Notes

  1. Coconut oil is a vegetable fat that contains no carbohydrates, so is LFM.
  2. Sugar is LFM in moderation. The 60 g called for here equates to 12 Aussie teaspoons, so 1 tsp. per muffin if you make 12, which is well within Monash Uni's recommendation and less than many "healthy" breakfast options out there. If you are not worried about sugar content, you can use up to 120 g (1/2 cup) of sugar for a sweeter muffin.
  3. Eggs are low FODMAP but can cause digestive issues for non-FODMAP reasons.
  4. The FODMAP content of ripe banana has just been re-evaluated by Monash University. It is LFM in 33 g serves, according to Monash University. Given the 150 g is split amongst 12 serves (12.5 g per serve), it is present in safe amounts. If you are uncomfortable using even safe amounts of ripe banana, feel free to use yellow banana without any brown patches and add a little extra sugar or dextrose powder.
  5. Blueberries are LFM in 28 g serves - the 150 g called for here, once divided by 12, is safe. 
  6. GF flour can be safe. If you do not use the homemade GF plain flour blend I have on this site, please ensure that the blend you do use does not contain potentially high FODMAP ingredients, such as soy or bean flour.
  7. Pure vanilla extract is LFM, make sure you check ingredients, though, as lower quality essences and the pastes that are available now can contain FODMAPs like inulin.
  8. Xanthan gum is LFM but, like other gums, can cause digestive issues for non FODMAP reasons. Please monitor symptoms and speak to your dietitian/nutritionist if you feel that gums may be causing you trouble.
  9. This mix of seeds and coconut is present in LFM amounts - 1 1/2 tbsp. per muffin - and, along with the other ingredients, provides 5.6 g of dietary fibre per serve. If this is too much fibre for you, please feel free to cut the amounts by half. You will still get the benefit of added fibre but in smaller doses. 

High Fibre Breakfast Muffins

Serves: 12 | Time: 35-40 minutes (Go to the end for a printable recipe card)

Dietary Restrictions

Low FODMAP - Fructose Friendly - Gluten Free - Wheat Free - Dairy Free - Soy Free

Ingredients

  • 120 g coconut oil
  • 60 g (1/4 cup) sugar
  • 2 large eggs
  • 150 g mashed ripe banana (about one large)
  • 2 tsp. vanilla extract
  • 250 g GF plain flour
  • 2 tsp. baking powder
  • 1/2 tsp. xanthan gum
  • 2 tsp. ground cinnamon
  • 1/2 tsp. ground allspice
  • 1/4 tsp. ground cloves
  • 1/2 tsp. salt
  • 120-180 ml (1/2-3/4 cup) LFM milk
  • 80 g (1/2 cup) flax/linseed
  • 70 g (1/2 cup) chia seeds
  • 35 g (1/4 cup) sunflower seed
  • 15 g (1/4 cup) desiccated coconut
  • 150 g blueberries (fresh or frozen)

Method

Preheat the oven to 180 C/350 F.

Soften the coconut oil and cream it together with the sugar in the bowl of your stand mixer, using the paddle attachment (or by hand). Next, add in the eggs and beat until combined, then follow with the mashed banana and vanilla extract.

While the wet ingredients are mixing together, combine the GF plain flour, xanthan gum, baking powder, pinch of salt and spices in a medium bowl and roughly mix together. When the banana has been mixed through, add in the dry ingredients and mix thoroughly.

Now to add the LFM milk - start with 120 ml and stir through until combined. The batter should be able to pour slowly, so, if the mixture looks more like a dough, add in the spare 60 ml (1/4 cup) of milk.

While the batter is combining, blitz the seeds in a spice/coffee grinder, or smoosh them with your mortar and pestle. This allows your body to access as much of the fibre as possible. They don't have to be a superfine powder, just broken down.

Finally, add in the seeds mix, desiccated coconut and blueberries and stir though gently, until evenly combined.

Divide the mixture evenly into a 12 hole muffin pan (that has either been greased or lined with patty pans) and bake for 15-17 minutes, or until they test clean with a skewer.

Remove them from the oven and let them cool for 20 minutes before turning them out onto a wire rack to finish cooling off.

These muffins will keep for a week in an airtight container at room temperature, or you can wrap them individually and freeze for convenient snacks.

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Nat xo.

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High Fibre Breakfast Muffins - Low FODMAP, Gluten Free & Dairy Free
Healthy yet delicious muffins that are full of fibre and convenient for on-the-go breakfasts or snacks.
Ingredients
  • 120 g (4.2 oz) coconut oil
  • 60 g (2 oz, 1/4 cup) sugar
  • 2 large eggs
  • 150 g (5.3 oz) mashed ripe banana (about one large)
  • 2 tsp vanilla extract
  • 250 g (8.8 oz) gluten free plain flour
  • 2 tsp baking powder
  • 1/2 tsp xanthan gum
  • 2 tsp ground cinnamon
  • 1/2 tsp ground allspice
  • 1/4 tsp ground clove
  • 1/2 tsp salt
  • 120-180 ml (1/2-3/4 cup) low FODMAP milk
  • 80 g (1/2 cup) flax/linseed (roughly ground optional)
  • 70 g (1/2 cup) chia seeds
  • 35 g (1/4 cup) sunflower seeds
  • 15 g (1/4 cup) desiccated coconut
  • 150 g (5.3 oz) blueberries (fresh or frozen)
Instructions
1. Preheat the oven to 180 C/350 F.2. Soften the coconut oil and cream it together with the sugar in the bowl of your stand mixer, using the paddle attachment (or by hand). Next, add in the eggs and beat until combined, then follow with the mashed banana and vanilla extract.3. While the wet ingredients are mixing together, combine the GF plain flour, xanthan gum, baking powder, pinch of salt and spices in a medium bowl and roughly mix together. When the banana has been mixed through, add in the dry ingredients and mix thoroughly.4. Now to add the LFM milk - start with 120 ml and stir through until combined. The batter should be able to pour slowly, so, if the mixture looks more like a dough, add in the spare 60 ml (1/4 cup) of milk.5. While the batter is combining, blitz the seeds in a spice/coffee grinder, or smoosh them with your mortar and pestle. This allows your body to access as much of the fibre as possible. They don't have to be a superfine powder, just broken down.6. Finally, add in the seeds mix, desiccated coconut and blueberries and stir though gently, until evenly combined.7. Divide the mixture evenly into a 12 hole muffin pan (that has either been greased or lined with patty pans) and bake for 15-17 minutes, or until they test clean with a skewer. 8. Remove them from the oven and let them cool for 20 minutes before turning them out onto a wire rack to finish cooling off.9. These muffins will keep for a week in an airtight container at room temperature, or you can wrap them individually and freeze for convenient snacks.
Details
Prep time: Cook time: Total time: Yield: 12 muffins