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Flourless Low-FODMAP Strawberry Banana Muffins | Low FODMAP Diet by FODMAP Life

Almond flour is delicious for baking and it’s low-FODMAP. A 1/4 cup is low-FODMAP. One muffin is equal to one low-FODMAP serving. You can use almond flour for macarons, cakes, cookies, pancakes, pie crusts, meatballs, meatloaf and more.

Flourless Low-FODMAP Strawbegrainrry Banana Muffins


  • Cooking spray
  • 2 cups fresh strawberries, diced
  • 2 1/2 cups fine almond flour
  • 1 1/2 teaspoons baking soda
  • 1/4 teaspoon salt
  • 4 eggs, at room temperature
  • 2 medium firm (unripe) bananas, mashed
  • 2 tablespoons coconut oil, melted
  • 1/4 cup pure maple syrup*
  • 1 1/2 teaspoons vanilla extract

*Read labels for maple syrup – buy pure maple syrup as it does not contain high fructose corn syrup (which is high in FODMAPs).


  1. Preheat oven to 350°F (177 C) and grease a muffin tip with cooking spray.
  2. Place strawberries on a cutting board and slice off husks. Cut into quarters. For larger strawberries, cut into sixths. The aim is to have all the pieces around the same size.
  3. In a medium mixing bowl, combine the almond flour, baking soda, and salt, and whisk together. Set aside.
  4. In another mixing bowl, mash the bananas with a fork until just a little amount of lumps are left.
  5. Place 2 tablespoons coconut oil in a microwave-safe bowl and cook for 30 seconds to 1 minute or until melted.
  6. In the same bowl, add the eggs, maple syrup, melted coconut oil, and vanilla. Mix everything until thoroughly combined. Add the wet ingredients to the dry ingredients, and mix to combine.
  7. Fold in 1 1/2 cups of the sliced strawberries to the bowl.
  8. Using a tablespoon, drop the muffin batter into the muffin tin, filling each cup about 2/3 of the way full.
  9. Add remaining strawberries to the tops of each muffin.
  10. Bake muffins for 18-20 minutes. Muffins should be golden on the edges, light golden on top and firm in the middle; a toothpick or knife inserted should come out clean.
  11. Allow muffins to sit for 5 to 10 minutes. Remove each with a rubber ‘+spatula and transfer to a cooling rack.

Have you made these muffins? Please comment below!

“Be Good to Yourself and Your Gut” ~Colleen Francioli

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