Low FODMAP Blueberry Muffins (Gluten Free, Bakery-Style)

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 1, 2026

Bakery-style low FODMAP blueberry muffins made with gluten-free flour and lactose-free milk. Soft, moist, and Monash-friendly at 1 muffin per serve. Perfect for meal prep breakfasts or afternoon snacks.  ## Why These Muffins Are Low FODMAP - **Gluten-free flour blend** avoids wheat fructans - **Lactose-free milk** keeps dairy safe - **Blueberries** are low FODMAP up to 28 g per serve — we use exactly that - **No honey or apple** as sweeteners (both high FODMAP) See our [FODMAP Stacking Guide](/blog/fodmap-stacking-guide) for how portion sizes stack across a full breakfast. ## Monash Portion Safety | Ingredient (per muffin) | Amount | Status | |-------------------------|--------|--------| | GF flour blend | 25 g | 🟢 Low | | Blueberries | 28 g (~14 berries) | 🟢 Low | | Lactose-free milk | 20 ml | 🟢 Low | | Maple syrup | 1 tsp | 🟢 Low | **Safe serving:** 1 muffin. 2 muffins is still low FODMAP if eaten alone; combine with other meals per the stacking guide. ## Variations 1. **Lemon-blueberry:** Add 1 tbsp lemon zest 2. **Cinnamon-crumb:** Sprinkle with cinnamon + brown sugar topping 3. **Chocolate chip:** Swap blueberries for 30 g dark chocolate chips (85% cocoa) 4. **Banana-blueberry:** Add ⅓ ripe (firm) banana mashed — see [Banana Bread](/recipe/low-fodmap-banana-bread) for the firm-banana rule ## High → Low FODMAP Swap Chart | Instead of | Use | |------------|-----| | Wheat flour | GF 1:1 baking flour (Bob's Red Mill Blue Bag) | | Regular milk | Lactose-free milk or almond milk (250 ml max) | | Honey | Maple syrup or table sugar | | Apple sauce | Mashed firm banana or extra oil | | Butter | Butter (low FODMAP) or garlic-infused oil | ## Common Mistakes - **Overmixing** → tough, dense muffins. Fold just until combined. - **Frozen berries added straight in** → purple streaks. Toss in 1 tsp flour first. - **Overripe bananas** in the banana variation → high fructose. Use firm/yellow bananas only. - **Too much lactose-free milk** in one sitting (>250 ml) can still trigger symptoms in sensitive people. ## Make-Ahead & Storage - **Room temp:** 2 days in airtight container - **Fridge:** 5 days - **Freezer:** 3 months — wrap individually, reheat 20 sec microwave ## Related Recipes - [Low FODMAP Overnight Oats](/recipe/low-fodmap-overnight-oats) - [Fluffy Low FODMAP Pancakes](/recipe/low-fodmap-pancakes) - [Gluten Free Banana Bread](/recipe/low-fodmap-banana-bread) - [Low FODMAP Breakfast Hub](/low-fodmap-breakfast) **Sources:** [Monash University FODMAP App](https://www.monashfodmap.com/), [Kate Scarlata RDN](https://www.katescarlata.com/) *Reviewed by our editorial team. Informational only — not medical advice.*

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