Tuesday, July 16, 2013

Low-Fructose Muffins & Variations

Low-FODMAP Berry Muffins

I have muffins made with almond flour down pat, but I realized there may be some readers that can't eat almonds. So I came up with a muffin recipe using white rice flour. Right now my favorite is blueberry muffins. I recently discovered that I can eat blueberries (not too many!) and they are in season. It may seem strange to use raspberry extract in a blueberry muffin, but I find that it really enhances the blueberry flavor.  Plus, raspberry extract is readily available in most supermarkets. And if you can't eat blueberries, then you can just leave them out and enjoy a raspberry-flavored muffin!

Low-FODMAP Chocolate Chip Muffins

This is another one of those recipes that took me a couple of months to perfect. Batches and batches and batches of muffins....My husband is not complaining though! He loves gobbling up all my experiments. Although a lot of it does end up in the freezer until the guilt passes and I can throw it away. It's a lot of work and sometimes frustrating, but also very satisfying because I know I'm helping people eat the foods they love again.

Low-FODMAP Almond Poppy Seed Muffins

I came up with a couple of variations to this basic muffin recipe. Try chocolate chip, almond poppy seed or lemon glazed. Or go crazy and try almond poppy seed with lemon glaze! Or the lemon glazed with blueberries! See below the recipe for my easy variations. I'm sorry, I didn't get a photo of the lemon glazed muffins. Between all of the batches and batches of muffins, I somehow missed it!

Low-Fructose Muffins & Variations
makes 6 muffins
Low-FODMAP Berry Muffins


1 cup White Rice Flour Blend
1/3 cup powdered dextrose
2 teaspoons baking powder
1/2 teaspoon guar or xanthan gum
1/4 teaspoon salt
1/2 cup milk (lactose-free or non-dairy)
2 tablespoons grapeseed or canola oil
1 egg
flavoring/extract from variations below
add-in from variations below

  1. Preheat oven to 325 degrees F. Line or grease 6 cups of a standard muffin tin.
  2. In a medium bowl, combine the White Rice Flour Blend, dextrose, baking powder, guar or xanthan gum and salt. Stir well.
  3. In a small bowl, whisk together the milk, oil, egg and any flavoring/extract. Stir this into the flour mixture and blend well. Fold in any add-in from the variations below.
  4. Fill prepared muffin cups 3/4 full. Bake for 20 minutes, or until toothpick inserted in the middle of a muffin comes out clean. Best served warm from the oven! Because of the nature of rice flour and dextrose, these muffins do dry out rather quickly, so either enjoy them the same you make them, or you can "revive" them by microwaving on high for about 15 seconds.
  5. Try these variations:

1 teaspoon raspberry flavoring/extract
1/2 cup blueberries (or as tolerated)

Low-FODMAP Chocolate Chips Muffins

Chocolate Chip
1 teaspoon vanilla extract
1/4 cup mini chocolate chips

Almond Poppy Seed
1 teaspoon almond flavoring/extract
2 teaspoons poppy seeds

Lemon Glazed
1 teaspoon lemon flavoring/extract
1 teaspoon lemon zest

1/4 cup powdered dextrose/glucose
1 teaspoons cornstarch
2 teaspoons fresh lemon juice
1 1/2 teaspoons water
1/2 teaspoon fresh lemon zest

Dunk the top of each cooled muffin in the glaze and set on a plate to dry.


  1. These are good as is or with a 1/4 cup of almond flour added. I know the point is to be nut free for those who can't do nuts but since I can I tried with water instead of almond milk when I ran out and the 1/4 cup almond four (and some almond extract of course; I think almonds make just about anything better) and they were yummy as ever. Thanks for the awesome recipe! I am enjoying muffins again:)

    1. Glad you liked them. I agree, I love almond flour too!

  2. Thanks...besides having to follow a very strict FODMAP diet, I also can't have grains...what would you recommend for substituting the white rice flour for coconut flour? I've read 1/2 coconut and 1/2 tapioca flour to substitute say wheat or almond flour. Or doing 6 eggs for just a straight up coconut replacement. Thoughts??? Thanks so much for all you do. It is hard to live on this diet and people like you have helped me so much!

    1. I'm afraid I don't use coconut flour that much, so I'm not familiar with substitutions with coconut flour. I do have another muffin recipe that uses almond flour, no grains. Maybe that would work for you? http://www.deliciousasitlooks.com/2012/11/fructose-free-wheat-free-muffins-basic.html