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Easy Low FODMAP Banana Oat Muffins with Maple and Cinnamon

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These muffins are a comforting, low FODMAP-friendly treat made with oat flour, ripe bananas, and pure maple syrup, offering a moist crumb with a lightly crisp top and a warm cinnamon flavor.

Ingredients

Scale
  • 1 1/2 cups rolled oats (135 g), ground into oat flour
  • 2 medium ripe bananas, mashed
  • 1/4 cup pure maple syrup (60 ml)
  • 2 large eggs, room temperature
  • 1 1/2 tsp ground cinnamon
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup unsweetened almond milk (120 ml)
  • 1 tsp vanilla extract
  • Optional: 1/4 cup chopped walnuts (30 g) or a sprinkle of chia seeds

Instructions

  1. Preheat your oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or lightly grease it.
  2. Place 1 1/2 cups of rolled oats into your food processor and pulse until you get a fine flour-like texture, about 30 seconds. Be careful not to over-process into a paste.
  3. In a large bowl, whisk together the oat flour, 2 tsp baking powder, 1 1/2 tsp ground cinnamon, and 1/4 tsp salt.
  4. In a separate bowl, mash 2 ripe bananas well. Add 2 large eggs, 1/4 cup pure maple syrup, 1 tsp vanilla extract, and 1/2 cup almond milk. Whisk until smooth and slightly frothy.
  5. Pour the wet mixture into the dry ingredients. Fold together gently using a spatula until just combined. Avoid overmixing.
  6. If using, fold in chopped walnuts or chia seeds now.
  7. Spoon batter into muffin cups, filling each about 3/4 full.
  8. Bake for 18-22 minutes until muffins are golden on top and a toothpick inserted in the center comes out clean or with a few moist crumbs.
  9. Let muffins rest in the tin for 5 minutes before transferring to a wire rack to cool.

Notes

Grind oats fresh for best texture. Use ripe bananas with brown spots for natural sweetness but avoid overly mushy bananas to prevent dense muffins. Do not overmix batter to keep muffins tender. Use room temperature eggs and almond milk for better incorporation. Start checking muffins at 18 minutes to avoid drying out. Muffins can be stored at room temperature for 2 days or frozen for up to 3 months.

Nutrition

Keywords: low FODMAP, banana oat muffins, maple syrup, cinnamon, gluten-free, healthy muffins, breakfast, snack

Find it online: https://tomyumy.com/easy-low-fodmap-banana-oat-muffins-recipe-perfect-for-maple-and-cinnamon-lovers/