- Preheat oven to 190°C (375°F). Line a 12-cup muffin tin with paper liners.
- In a large bowl, whisk together GF flour, sugar, baking powder, and salt.
- In a separate bowl, whisk eggs, lactose-free milk, melted butter, vanilla, and maple syrup.
- Pour wet ingredients into dry. Fold gently with a spatula — do not overmix. Batter should be thick with small lumps.
- Toss blueberries with 1 tsp of the flour mixture (prevents sinking), then fold in gently.
- Divide batter evenly among the 12 cups (about ¾ full each).
- Bake for 20–22 minutes, or until tops are golden and a toothpick comes out clean.
- Cool in tin for 5 minutes, then transfer to wire rack.
- Serve 1 muffin per person to stay within Monash low FODMAP portions.
Low FODMAP
Low FODMAP Blueberry Muffins (Gluten Free, Bakery-Style)
S
Sarah Mitchell, RDN•July 1, 2026Total Time
37 min
Servings
12
Prep
15 min
Cook
22 min
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Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
Published July 1, 2026Updated July 21, 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.*
Ingredients
- 2 cups (240 g) gluten-free 1:1 baking flour
- ½ cup (100 g) granulated sugar
- 2 tsp baking powder (GF)
- ½ tsp salt
- 2 large eggs
- ½ cup (120 ml) lactose-free milk
- ⅓ cup (75 ml) melted butter or garlic-infused oil
- 1 tsp vanilla extract
FODMAP Notes
Made with gluten-free flour, lactose-free milk, and Monash-approved 28 g blueberries per muffin. Safe serve: 1 muffin.
Practical Low FODMAP Notes for Low FODMAP Blueberry Muffins (Gluten Free, Bakery-Style)
Low FODMAP Blueberry Muffins (Gluten Free, Bakery-Style) is most useful when the serving size stays consistent, because FODMAP tolerance often changes when portions creep upward. Use the listed servings as the starting point, then portion leftovers before storing so the meal stays predictable on busier days. If you are cooking for family members who do not follow a low FODMAP plan, keep onion, garlic, wheat-heavy sides, and high-FODMAP sauces separate at the table instead of mixing them into the main recipe.
Ingredient notes: this recipe uses 2 cups (240 g) gluten-free 1:1 baking flour, ½ cup (100 g) granulated sugar, 2 tsp baking powder (GF), ½ tsp salt, 2 large eggs, ½ cup (120 ml) lactose-free milk, ⅓ cup (75 ml) melted butter or garlic-infused oil, 1 tsp vanilla extract, 2 tbsp maple syrup, 1 cup (170 g) fresh blueberries (about 28 g per muffin), Optional: 1 tbsp lemon zest. Check packaged ingredients carefully, especially broths, spice blends, gluten-free mixes, condiments, and dairy substitutes, because garlic powder, onion powder, inulin, chicory root fiber, high-fructose sweeteners, and wheat-based thickeners can appear in small print. When unsure, choose plain versions and add flavor with garlic-infused oil, fresh herbs, citrus, ginger, chives, scallion greens, or low FODMAP spice blends.
For IBS-friendly meal prep, cool leftovers quickly and refrigerate in shallow containers. Reheat only the portion you plan to eat, and add fresh herbs, lemon juice, or a small drizzle of garlic-infused oil after reheating to bring the flavor back without relying on high-FODMAP aromatics. If a recipe feels too rich during a flare, pair it with a simple low FODMAP side such as rice, potatoes, quinoa, lettuce, cucumber, carrots, or another tolerated vegetable.
This recipe is intended for general low FODMAP education, not medical advice. Individual tolerance varies, so use your dietitian’s guidance and your own symptom history when deciding whether to repeat, increase, or modify a serving. During the elimination phase, keep portions conservative; during reintroduction, test one FODMAP group at a time so you can clearly identify personal triggers.
Helpful next steps: use the FODMAP Food Checker before adding new ingredients, try the Ingredient Swap Tool when a sauce or seasoning is questionable, and save recipes that worked well so you can build a reliable rotation of breakfasts, lunches, dinners, and snacks.
Storage Tips
Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.
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