Low FODMAP Banana Almond Muffins
Easiest Low FODMAP Banana Almond Muffins recipe. A no-fuss healthy sweet treat for Halloween or to satisfy our picky eaters.
Servings: 12 muffins
Ingredients
- 3 | 10.6oz | 300g unripe bananas
- 1/2 cup | 1,69 oz | 48g almond meal
- 1/2 cup | 2.8oz | 80g brown sugar
- 5 tbsp olive oil
- 1 egg
- 1 cup | 140g all-purpose gluten free flour* OR 2/3 cup (100g) white rice flour + 1/3 cup (40g) cornstarch
- 2 tsp baking powder
For the topping
- 1 oz | 30g semi-sweet dark chocolate chips
- 12 pecan halves
Instructions
- Preheat the oven to 350ºF | 180ºC.
- In a big bowl beat olive oil and sugar for 2 minutes. Add the egg and beat until bubbles start to appear.
- Mash 2 bananas (7oz | 200g) with a fork and add them to the mixture. Beat until well combined.
- Add the almond meal, flour and baking powder and mix until well combined.
- Place the mixture in a greased muffin tin and top with 2 to 3 chocolate chips and a pecan half per muffin.
- Bake in the middle of the oven for 25 to 30 minutes.
- Remove from oven and let muffins cool in the tin for 10 minutes.
Notes
*Gluten-free and low FODMAP flour mixes:
- For my EU readers I suggest this Doves Farm GF plain white flour
- For my US readers I suggest this Bob Red Mills GF 1-to-1 baking flour
Low FODMAP diet: According to Monash University we can eat up to 3,53oz | 100g of unripe bananas (without black spots on the skin). Ripe bananas have a high fructan content, reducing the allowed quantity to 1,98oz | 35g. The safe serving size of almond meal (GOS) is 1/4 cup (0,85oz | 24g) and 1oz (30g) of dark chocolate (lactose, fructan). Therefore, we can eat up to 4 muffins per meal.