If you’re in the mood for a flavourful muffin that won’t trigger IBS symptoms, these low FODMAP morning glory muffins are a perfect choice! Warmly spiced and delightfully moist, they make a satisfying snack or easy breakfast addition. Following a low FODMAP diet doesn’t have to mean sacrificing delicious baked goods.
Low FODMAP Ingredients & Alternatives
Apple. Apple is among the highest FODMAP foods BUT, in the amount I used for this recipe, the sorbitol and fructose in apple is very low for each muffin. The recipe calls for 50 grams of shredded apple divided between 12 muffins, which is roughly 4 grams of apple per muffin. This is far below the 23 grams of apple that is low FODMAP according to the Monash FODMAP app.
I’ve considered trying crushed pineapple, which is low FODMAP, as an alternative, but have not tested this.
Raisins. While I’d love to add more raisins to this muffin, only 1 teaspoon is low FODMAP according to -retesting that Monash University did in spring 2025. Therefore, this recipe contains 1/4 cup, which is 1 teaspoon per muffin.
If you want to avoid raisins or add more fruit to this recipe, try adding 1/2-3/4 cup frozen wild blueberries.
Coconut. Coconut (shredded, dried) is low FODMAP up to 1/2 cup, which is the total amount used in this recipe so each muffin is very low in the sorbitol contained in dried coconut.
Gluten-free flour. I use Bob’s Red Mill Gluten-Free 1-to-1 Flour (blue bag) for most of my recipes because I’ve found that it does a good job of replacing all-purpose wheat flour.
Walnuts. Walnuts are a wonderful low FODMAP nut that are full of inflammation-fighting omega-3s.
What to Serve with Low FODMAP Morning Glory Muffins
I love homemade muffins as snacks. These muffins freeze very well because of the moisture the carrots and apple imbue them with. I will transfer one from the freezer to a container in the morning and by the time I’m ready for my snack a couple hours later, they’re fully defrosted.
These muffins make a lovely mid-morning snack with a hot lactose-free latte or tea latte.
For people seeking to regain weight they’ve unintentionally lost due to severe digestive symptoms, these muffins are fantastic with some cheddar cheese or a smear of almond butter.
For a super simple on-the-go breakfast, accompany this muffin with a firm banana and 1/4 cup peanuts. If you have fridge access, you can replace the protein-rich peanuts with 1-2 boiled eggs or lactose-free Greek yogurt.
Low FODMAP Morning Glory Muffins
Ingredients
- 1 3/4 cup gluten-free flour (I use Bob's Red Mill Gluten-Free 1-to-1 Flour)
- 1 1/2 tsp cinnamon
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 3/4 cup lactose-free milk
- 3/4 cup packed dark brown sugar
- 2 eggs, large
- 1/2 cup vegetable oil
- 3/4 cup shredded carrot (90 grams)
- 1/3 cup shredded apple (50 grams)
- 1/2 cup sweetened shredded coconut
- 1 cup chopped walnuts
- 1/4 cup raisins
Instructions
- Heat oven to 350F. Line a 12-cup muffin tin with paper liners.
- In a medium bowl, whisk together flour, cinnamon, baking powder, baking soda and salt.
- In a large bowl, whisk together eggs, milk, oil and dark brown sugar until smooth. Stir in the shredded carrot, apple, coconut, walnuts and raisins into the wet mixture.
- Fold the dry ingredients into the wet ingredients until just combined. Avoid over-mixing. Divide the batter evenly among the prepared muffin cups.
- Bake muffins for 18-20 minutes until tops are slightly golden and toothpick inserted into the middle of a muffin comes out clean. Let cool in muffin tin for 5 minutes and then transfer to a cooling rack to fully cool.
Notes
Nutrition
Thanks so much for stopping by. I hope you enjoy these muffins as much as I do!
xoAndrea, RD
