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Low FODMAP, Gluten-Free, Delicious, Easy Banana Muffins

gluten-free low FODMAP banana muffins_Text

In trying to experiment with gluten-free and low FODMAP baking, I created this recipe for these absolutely delicious banana muffins. I was so surprised! It was my first time baking gluten-free and they were so yummy – not to mention a crowd pleaser with my family! These are proof that baking gluten-free and with natural sugar doesn’t have to be boring and unsatisfying. I can’t wait to make these again. I suggest using frozen bananas since they will be very ripe and sweet, and you won’t need to use as much sugar or any type of sweetener.

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All ingredients are tested in MRT. If you’re not reactive to them, great! If you are, make substitutions and experiment until you get the perfect muffin that works for YOU! Contact me if you need help.

Gluten-Free Low FODMAP Banana Muffins Recipe

Banana Muffins–Gluten-free
Recipe Type: Muffins–Breakfast, snack
Author: Nour Zibdeh
Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins
Serves: 12
Gluten-free, low FODMAP banana muffins made with almond
  • 1.5 c almond flour/meal
  • 1.5 c brown rice flour
  • 2 tsp baking powder
  • 2 tsp cinnamon
  • 4 eggs, beaten
  • 1/4 c coconut oil, melted
  • 1/4 c pure maple syrup
  • 1/4 c water
  • 2 frozen bananas
  1. Preheat oven to 325 F. Line a 12-muffin tray with muffin paper.
  2. Combine almond flour, rice flour, baking powder, and cinnamon in a large bowl. Add eggs, coconut oil, maple syrup, and water.
  3. Microwave bananas for 30 seconds once or twice. Peel and mash in a bowl. Fold into the muffin mix.
  4. Spoon into the muffin tray. Bake for 30 minutes until golden or a toothpick comes out dry


Have you ever baked with almond flour/meal? How did you like it?

Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.


11 thoughts on “Low FODMAP, Gluten-Free, Delicious, Easy Banana Muffins”

  1. I use almond meal a lot in my baking, usually replacing 50g per 200g in most baking, as well as all-almond cakes and polenta almond cakes. It is very successful as they keep the bake moist and add their own sweetness too. I also sometimes grind oats and sub in that for flour. I like to make brown rice-based raspberry brownies with almond meal (on my blog). The texture is quite different with brown rice flour, but in a pleasant way. Your muffins do sound lovely, and a great trick about using frozen bananas. They certainly are sweeter!

    1. Thank you Kellie for the comment! I’m really enjoying almond flour! I’ve recently read about arsenic in rice and will be using more oat flour and others (Teff, buckwheat, etc), to change things up.

  2. Hi Nour!
    Your recipes are wonderful! I was wondering if another sweetener, perhaps Stevia, can be used in lieu of the maple syrup? Any idea?

    1. Hi Gina! Nice to hear from you. I personally don’t like stevia–has a very strong aftertaste I can’t tolerate. And the Center for Science in the Public Interest (CSPI) place stevia in the ‘caution’ category. I know many dietitians recommend it, so health wise, it’s ok in moderation, until we know more.

      In this recipe, maple syrup is liquid, stevia is powder, so you will need to add water or more oil to moisten the batter. Give it a try and see how it goes.

  3. Pingback: 25 Vegan or Gluten Free Healthy Muffin Recipes - Eluxe Magazine

  4. Hello Nour,

    Can I substitute the almond flour/meal to Coconut flour instead? I read it somwhere that almond flour/meal is a High Fodmap ingredient.

    PS – Love love love your page 🙂 Thank you for making our lives so easy with those flavourful and mouth watering recipes 🙂

    Love from Canada

    1. Thank Maria!
      When this post was first published, almonds were ok on low FODMAPS diet. This changed since then. However, I don’t remove almonds completely for my patients…I allow about 10 almonds a day. Coconut flour is high in FODMAPs. Quinoa flour per Monash University is low in FODMAPs and should be safe… but… many of my patients with digestive issues can’t tolerate any sort of quinoa and report more pain, gas, and bloating… so …I would recommend if you want to change is Hazelnut flour or rice flour or a combination of the two 🙂

  5. Hello again,

    Sorry, its quinoa flour** or any other substitute with is low Fodmap?

    Thank you,

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