Happy Easter! I can’t believe Easter is already this weekend, April has been flying by! I have been saving this week’s recipe for a special occasion. Easter always makes me crave carrot baked goods, so I thought this would be the perfect time to share this recipe. Let me introduce you to my new favourite muffin recipe: Low FODMAP Carrot Banana Muffins!
I have a lot of cookie recipes on my blog. Cookies are hands down my favourite baked good. However, muffins are a very close second.
My two favourite types of muffins are banana and carrot. Sometimes I really crave banana, sometimes I really crave carrot, but sometimes I want both. These muffins truly are the best of both options. Plus, they are easy to make!
I have high standards for my baked goods. Click here to read my post about how to make the best low FODMAP cookies. For these muffins, I wanted them browned on the outside but still soft and moist on the inside. Skipping muffin liners help them to brown up nicely. As long as you grease the tin the muffins will pop right out and make clean up easy! The mix of banana and carrot adds lots of moisture which is key for avoiding a dry tasteless muffin.
The dried cranberries and walnuts are optional but delicious. The walnuts add a nice crunch and the cranberries add a burst of sweetness.
I have made this recipe using both the flour blend listed (tapioca starch, sweet rice flour and white rice flour) and Bob’s Red Mill Gluten Free 1-to-1 Flour Blend. Both options turned out great!
These muffins are more nutritious and lower in sugar and fat than a muffin from a bakery. However I still classify them as a “treat”. After all, they still do contain butter, refined flour and sugar. I love slicing these muffins in half, spreading on a small amount of butter and microwaving for 15 seconds to heat them back up. Perfect with a hot mug of tea!
This recipe was inspired by Minimalist Baker’s Carrot Apple Muffins.
1 serving is 1 muffin.
**Please note that this recipe previously listed 1 tablespoon egg in the ingredients list. This has been CORRECTED to say 1 egg OR 1 tablespoon of ground flax for a flax egg.**
Low FODMAP Carrot Banana Muffins
Ingredients
- 1 egg or 1 "flax egg" (1 tbsp ground flax mixed with 3 tbsp water)
- 1/4 cup butter (or canola oil)
- 1/2 cup ripe banana mashed (approx. 1 medium banana)
- 3/4 cup grated carrot packed
- 1/3 cup brown sugar
- 1/4 cup lactose-free milk or soy milk made with soy protein or almond milk
- 1/2 tsp vanilla extract
- 1/3 cup rolled oats gluten-free if celiac
- 1/4 cup almond meal
- 2 tbsp tapioca starch
- 2 tbsp sweet/glutinous rice flour
- 1/4 cup plus 1 tbsp white rice flour*
- 1/4 tsp salt
- 1/2 tsp baking soda
- 1/2 tsp ground cinnamon
- 1/4 tsp ground ginger
- 1/4 tsp nutmeg
- 3 Tbsp dried cranberries optional
- 4 Tbsp walnuts chopped (optional)
Instructions
- Preheat oven to 375 degrees F (190 C). Lightly grease muffin tin with butter or oil. (Option: use paper liners, but the muffins may stick to them).
- In a large bowl melt the butter (skip this step if using canola oil). If using a flax egg instead of a chicken egg, mix together ground flax and water in a small bowl and let sit for 5 minutes.
- In the large bowl mix in the egg (or flax egg), mashed banana, grated carrot, brown sugar, milk and vanilla extract.
- In a separate bowl mix together the oats, almond meal, tapioca starch, sweet/glutinous rice flour, white rice flour, salt, baking soda, and spices.
- Slowly mix the dry ingredients into the wet, and stir until just combined. Gently stir in the dried cranberries and half of the walnuts.
- Pour the batter evenly into 6 muffin tins. Top with the other half of the walnuts. Bake for approximately 35 minutes until the top is browned and firm.
- Let the muffins cool in the pan for at least 5 minutes and then remove. They will stay fresh in a container at room temperature for a few days, or in the freezer for a few months.
Notes
- *The tapioca starch, sweet rice flour and white rice flour can be substituted with 1/2 cup + 1 Tbsp of an all purpose gluten-free flour blend. Choose a gluten free flour blend that substitutes 1 to 1 with all purpose wheat flour, and does not contain any soy or bean flours (for example Bob’s Red Mill Gluten Free 1-to-1 Baking Flour).
- FODMAP serving size is 1 muffin per meal/snack
I hope you enjoy these Low FODMAP Carrot Banana Muffins as a tasty treat!
These are delicious, Lauren. Mine were a bit underdone so I’ll give them a few more minutes next time.
Glad you enjoyed them Julie! 🙂 gluten-free baked goods tend to take longer to cook. Ovens can vary small amounts in temperature. I hope next time they come out perfect 🙂
Worked perfectly with an extra 5 minutes. Do you figure these are still safe with the new Monash info on ripe bananas?
Great question! I am working this week on updating my chart and recipes. This recipe is still low FODMAP at 1 muffin since 1/3 ripe banana is low 🙂
Great, thanks!
I was about to make these the moment I saw the recipe…until I realized that I have all the ingredients except eggs or flax. Nooooeeeees! On my to-make list!
Oh man! So frustrating. I haven’t tried using chia seeds in place of egg but it could work! I’ll have to try that out 🙂
Hello. I have a FODMAP chart that discourages the use of almond meal. Your thoughts?
Hi Dana, this chart is made using the Monash University Low FODMAP Diet App. Monash created this diet and tests foods for FODMAP content and releases information through their app. It is the best source of up to date information. According to their app, almond meal is low at 1/4 cup per meal or snack.
I’m allergic to almonds– could I substitute with more flour? Thanks!
I haven’t tried this recipe without the almond flour. The almond flour helps to keep it moist. You could try substituting in more of the one-to-one flour, they might be a bit drier. If you try let me know how it goes 🙂
can I leave out oats?
You can try substituting with more gluten free flour blend, but I have not personally tried that. I recommend using the oats if possible.
Made these as soon as I read the recipe. Left out walnuts and didn’t use sweet rice flour(didn’t have any so I just used more regular rice flour ). OMG – SO GOOD I HAD TO HIDE THEM FROM MYSELF ! Thanks for a winning recipe.
Yay so glad they turned out well! I always have to put extras in the freezer so I don’t end up eating them for every meal haha!
I followed your recipe, I used the paper liners and they stick to the paper as you mentioned. Oh well I hope they taste yummy! Thanks!
Hope you enjoyed them! 🙂
I love these muffins and make them regularly. I use paper liners, too, but mine are made from great proof paper and don’t stick. The brand is “Mrs Rogers”, made in Italy and available in New Zealand and probably Australia. I freeze half the batch once they’ve cooled. Thanks for a great treat, Lauren.
These are wonderful! I used Bob’s Red Mill GF Flour and they were perfect. Mine only took 23 minutes in the oven (no liners). Thanks for the great recipe!
Hi Paulette, I’m happy to hear the muffins turned out well for you! Also, sorry for the delay in my response