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Best blueberry flax muffin recipe for the low FODMAP diet and IBS

You ready for a high fibre, low FODMAP muffin that also tastes great?  Then let me introduce you to my blueberry flax muffin recipe.

Blueberry flax muffin ingredients

Blueberries

The original plan for this recipe was to make a simple flaxseed muffin. But knowing that blueberries make a great addition to “healthy muffins”, I couldn’t resist tossing them in. 

I like to use frozen wild blueberries in my muffins (and pancakes) because they’re smaller and don’t leave big gaping wet spots in the muffin after baking.

The Monash University FODMAP app labels blueberries as high FODMAP in a 1 cup serving – a portion I personally would never eat in one sitting – they are low FODMAP in a quarter (1/4) cup portion . Each muffin easily contains less than 1/4 cup blueberries, so you’re safe.

Flour mixture

The flour mixture in this muffin recipe I is a blend of milled almonds and flaxseeds.  This makes it fairly high in fat, but thankfully nuts and seeds are great sources of healthy fats like unsaturated fat and omega-3s fatty acids. 

The blend of almond flour and ground flax seeds also explains why the muffin is a good source of fiber.

Almond flour is high FODMAP at 1/2 cup according to the Monash app.  The beautiful thing about this recipe is that 1 muffin contains about 2 Tbsp of almond flour, which is low FODMAP.

Butter

I browned the butter in this recipe to add a hint of caramel sweetness to the muffin.  Caramelizing the butter takes a few minutes on the stove, so if you want to save time, you can use simple melted butter instead.

Ground flaxseeds

If you only have whole flax seeds on hand, you can place them in a food processor, high-speed blender or coffee grinder to blitz them into a flour.

Eggs

Oof – 4 eggs. That’s high for a muffin recipe.  But the eggs serve binding and moistening functions in this gluten-free recipe, and make it high in protein and lutein (a phytochemical known to promote eye health).

This recipe only makes 9 muffins rather than a full batch, so if you enjoy them, I suggest you make a double batch and store the extras in the freezer.

Read more about
low FODMAP high fibre foods here

Check out America’s Test Kitchen video on how to make browned butter

browning-the-butter-for-flax-muffin-recipe
Browning butter. #1) The butter will bubble noisily. #2) The butter is done when it’s a nice caramel colour and smells nutty. If it starts to smell burnt, then it’s burnt and the flavour will be bitter. Best to start over. #3) This is how it looks in a bowl when done.

Dry ingredients on the left, wet batter on the right

dry-ingredients-and-batter-of-flax-muffin-recipe
The batter is not your classic lumpy muffin batter. It feels a bit more like a wet cookie batter.
pin-blueberry-flax-muffin-recipe
flax-muffin

Blueberry flax muffin recipe

These low FODMAP high fibre muffins are an excellent healthy breakfast food or snack. They're healthy, buttery and a little bit sweet thanks to the browned butter, brown sugar and blueberries.
Prep Time 10 minutes
Cook Time 25 minutes
Course Breakfast, Snack
Cuisine American
Servings 9

Ingredients
  

  • 1 cup almond flour
  • 1 cup ground flaxseed
  • 1/2 cup brown sugar
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 cup butter browned
  • 4 eggs large
  • 3/4 cup blueberries frozen wild

Instructions
 

  • Pre-heat oven to 350F / 180C.  Line muffin tin with muffin liners, or spray muffin pan with nonstick cooking spray.
  • Brown the butter: Heat frying pan over medium heat.  Add butter.  Periodically mix. Once browned to the colour of caramel, pour into a small bowl and set aside to cool a bit.
  • Meanwhile, mix dry ingredients (first 7 ingredients) together in a large bowl.
  • Whisk eggs in a medium bowl. Whisk in browned butter.
  • Add wet ingredients to bowl of dry ingredients and mix with wooden spoon.
  • Gently mix in frozen blueberries.
  • Fill muffin paper liners about 3/4 full.
  • Bake for 25 minutes.
  • Cool on a wire rack.

Notes

Store in an airtight container at room temperature, or in the freezer.
Nutrition info: 330 calories, 4 grams of fibre, 8 grams of protein, 26 grams of fat.
Keyword flax muffin, flax muffin recipe, low FODMAP muffin
Tried this recipe?Let us know how it was!

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