With walnuts and chocolate chips, these Low FODMAP Banana Oatmeal Muffins make the perfect breakfast for on-the-go.
This recipe is different flavor option of the Low-FODMAP Pumpkin 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.
These muffins make a perfect morning snack, but they are also an excellent breakfast-on-the-go 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.
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 Low FODMAP Banana Oatmeal Muffins are filling too, and will keep you running all morning long.
Try these other low FODMAP Oatmeal recipes from my collection:
Low FODMAP Banana Nut Oatmeal Muffins
Ingredients
- 2 large ripe bananas
- 2 1/2 cups quick oats (gluten-free if needed)
- 1 1/2 cups lactose-free milk (almond milk for dairy-free)
- 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 Enjoy Life Dairy-Free Mini Chocolate Chips (or finely chopped dark chocolate)
Instructions
- Heat oven to 350 degrees F and coat a 12-count non-stick muffin tin with cooking spray.
- 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.
- 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.
- Fill each muffin cup with the batter, evenly distributing between the 12 muffin cups. 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.
- Refrigerate leftover muffins for up to 2 days or freeze for up to 3 months in an airtight, resealable bag.
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Can I use oat flour instead of the quick oats? Just wondering since I have that already at home
I'm not really sure, but I think it might work.
Can you use coconut oil instead of canola oil?
Yes, that would work fine.
I made these and they are delicious! I had some extra batter, so I baked it in a pan and it turned into amazing oatmeal bars!!
I make these all the time now, thank you for the recipe! I stick to one at a time bc of my tummy, but my non-Fodmap husband eats them 3-4 at a time. He loves em too!
These are so delicious!! A perfect snack or breakfast on the go. Thank you for the recipe!
Do you happen to know approximately how many calories per muffin?
love this recipe so much, moist, delicious, filling. just would love to know the calories per muffin?
I just put a pan of 12 muffins in the oven. I have so much batter left over…? Enough left over for another batch of 12. I followed the instructions so I’m not sure why.
I want to update my previous comment about having left over batter. These muffins are really good and I will definitely make them again! However, filling the cups up with only 1/3 batter was the problem for me because the muffins don’t rise very much. By completely filling each cup with batter, I got larger muffins and used up all of the batter. Five stars!
I’m a bit confused about how these are low fodmap. Ripe bananas are not low fodmap…
You have to look at the serving size. The Monash app says that 1/3 of a ripe banana is low-fodmap. Since this recipe makes 12 muffins and there are two bananas, then each muffin contains only 1/6 of a ripe banana. According to the app, that should be tolerable for most people with IBS. Hope this explanation helps!
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