Monday, April 10, 2017

Low-FODMAP Banana Nut Baked Oatmeal Muffins

Low-FODMAP Banana Nut Baked Oatmeal Muffins  /  Delicious as it Looks

This recipe is different flavor option of the Pumpkin Baked Oatmeal Muffins I posted last fall. I love this recipe because it is lower in sugar, getting most of it's sweetness from the bananas. I add a touch of maple syrup to make them just sweet enough.

Low-FODMAP Banana Nut Baked Oatmeal Muffins  /  Delicious as it Looks

I love these muffins as a morning snack, but they are great for a "take it and go" breakfast option. Each muffin contains just less than the 1/4 cup low-FODMAP serving size, so if you are on the elimination phase of the diet, I recommend eating no more than one muffin in a sitting. But if you are like me and have determined that you can tolerate more oats (yay!), go ahead and have a couple for breakfast.

Low-FODMAP Banana Nut Baked Oatmeal Muffins  /  Delicious as it Looks

Speaking of oatmeal, I'm so glad that I can eat oats, because oatmeal is one of favorite breakfasts. Especially in the winter, I love a simple breakfast of oatmeal made with lactose-free 1% milk (for protein), cinnamon and a little brown sugar sprinkled on top. Sometimes I will add a small handful raisins if I'm feeling daring. So warm and filling! These oatmeal muffins are filling too and will keep you running all morning long.

Low-FODMAP Banana Nut Baked Oatmeal Muffins  /  Delicious as it Looks

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Banana Nut Baked Oatmeal Muffins
Low-FODMAP, Gluten-Free Option
makes 12 muffins
(a low-FODMAP serving size is 1 muffin)


2 large, ripe bananas
2 1/2 cups quick oats (gluten-free if needed)
1 1/2 cups lactose-free milk or unsweetened almond milk
1/4 cup pure maple syrup
1 large egg, lightly beaten
2 tablespoons canola oil
1 teaspoon baking powder
1 1/2 teaspoons ground cinnamon
1 teaspoon vanilla extract
1/4 teaspoon salt
1/2 cup chopped walnuts
1/4 cup finely chopped dark chocolate (or mini semi-sweet chocolate chips, if tolerated)

  1. Heat oven to 350 degrees F and coat a 12-count non-stick muffin tin with cooking spray.
  2. In a large bowl, mash the bananas with a fork. Add the oats and milk. Stir until evenly combined. Let soak about 5 to 10 minutes, or until most of the liquid is absorbed.
  3. To the oat mixture, add the maple syrup, egg, canola oil, baking powder, cinnamon, vanilla and salt. Stir until thoroughly combined. Stir in the walnuts and chocolate or chocolate chips.
  4. Fill each muffin cup with approximately 1/3 cup of the batter. Bake for 30 to 35 minutes or until lightly browned and tops spring back when lightly touched in the middle on top. Cool in pan for 10 minutes, then remove to cooling rack.
  5. Refrigerate leftover muffins for up to 2 days or freeze for up to 3 months in an airtight, resealable bag.


  1. Can I use oat flour instead of the quick oats? Just wondering since I have that already at home

    1. I'm not really sure, but I think it might work.