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Easy Low-FODMAP Banana Oat Muffins Recipe for Perfect Gut Health

low-FODMAP banana oat muffins - featured image
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These easy low-FODMAP banana oat muffins are gentle on the stomach, moist, and flavorful, perfect for sensitive digestion and busy mornings.

Ingredients

Scale
  • 2 medium ripe bananas, mashed
  • 1 ½ cups (135 g) rolled oats (certified gluten-free)
  • 2 tsp baking powder
  • ½ tsp baking soda
  • 1 tsp ground cinnamon
  • ¼ tsp salt
  • ¾ cup (180 ml) lactose-free milk (or oat/almond milk)
  • 2 tbsp maple syrup (optional)
  • 2 large eggs, room temperature
  • ¼ cup (60 ml) vegetable oil (light olive, avocado, or melted coconut oil)
  • 1 tsp vanilla extract

Instructions

  1. Preheat your oven to 350°F (175°C) and line a 12-cup muffin tin with paper liners or grease well.
  2. Place the rolled oats in a blender or food processor and pulse until they reach a fine, flour-like consistency (about 30 seconds).
  3. In a large bowl, whisk together oat flour, baking powder, baking soda, cinnamon, and salt.
  4. In another bowl, mash the ripe bananas with a fork until smooth. Add eggs, lactose-free milk, maple syrup (if using), vegetable oil, and vanilla extract. Whisk until well combined and slightly frothy.
  5. Pour the wet mixture into the dry ingredients. Gently fold with a spatula until just combined. Do not overmix; some lumps are okay.
  6. Spoon batter evenly into the prepared muffin tin, filling each about ¾ full.
  7. Bake in the center of the oven for 20-25 minutes. Check doneness by inserting a toothpick into the center; it should come out clean or with a few moist crumbs.
  8. Let the muffins cool in the tin for 5 minutes before transferring to a wire rack to cool completely.

Notes

Use certified gluten-free oats for low-FODMAP compliance. For vegan version, replace eggs with flax eggs (1 tbsp ground flaxseed + 3 tbsp water per egg). Avoid overmixing batter to keep muffins tender. If bananas are not ripe, bake at 300°F (150°C) for 10-15 minutes to ripen. Store muffins in airtight container at room temperature for up to 3 days or freeze for up to 3 months.

Nutrition

Keywords: low-FODMAP, banana oat muffins, gut-friendly, gluten-free, lactose-free, healthy snack, easy muffins, breakfast muffins

Find it online: https://zoeplate.com/easy-low-fodmap-banana-oat-muffins-recipe-for-perfect-gut-health/