Low FODMAP Diet Oatbran Muffins Recipe

I often whip up a batch (or 2) of muffins, hoping to get some of them into the freezer to pop into lunchboxes.  These Oatbran muffins, which I have adapted from this recipe, are my go-to recipe that is super-quick to mix and bake.

Low FodMap Oatbran Muffins Overall

I start by blending the oats into a course flour. A small food processor like those that come with a stick mixer are perfect for this job.

To make up the dry ingredients I like to mix the oat flour with spelt flour, white or wholemeal. If spelt doesn’t work for you, you could try a mix of other gluten free flours (although the muffins wouldn’t be gluten free unless you are fortunate to have access to gluten free oats).

For the liquid ingredients I tend to mix it up according to what I have on hand. The total liquid volume for the oat and spelt flour mix is 1 ¼ cups, other flour mixes might need a little more or less.  The batter should be thick and spoon-able but still a bit runny – does that make sense??  So I use ½ cup of mild-flavoured oil, such as grapeseed, and ¾ cup milk, buttermilk, plain yoghurt or a mix of yoghurt and milk – choose lactose free if you need to. As you can see, I made half the muffins raspberry.  Just spoon half the batter into 6 holes of a lined muffin tray and push the frozen raspberries in.  To the remaining mix, I gently folded in 1 mashed banana and some dark chocolate chips, pressing a few more chips on top.

Low FodMap Oatbran muffins Ingredients

makes 12

  • 135g oats, rolled or quick-cook
  • 1 cup (150g) spelt flour, white or wholemeal
  • 2 teaspoons baking powder
  • ⅔ cup (150g) raw castor sugar
  • 2 eggs
  • ½ cup (125ml) mild flavoured oil, such as grapeseed
  • ¾ cup (200mL) milk, plain yoghurt or buttermilk, lactose free if required
  • 1 teaspoon vanilla extract
  • ½ cup fresh or frozen raspberries.
  • 1 very ripe banana, mashed
  • ¼ cup dark chocolate chips, plus extra
Low FodMap Oatbran Muffins Recipe
Low FodMap Oatbran Muffins Recipe

Low FodMap Oatbran muffins Steps

  1. Preheat oven to 180°C (160°C for fan forced) and line a 12 cup muffin pan with muffin papers.
  2. Blend the oats in a small food processor to make course flour.  Add to sifted spelt flour and baking powder, and sugar a large mixing bowl.
  3. Combine eggs, oil, milk, and vanilla; mix well.  Add to dry ingredients a mix until just combined.
  4. Spoon half the batter into 6 muffins papers.  Press the raspberries into the batter and swirl a little with a table knife.
  5. Gently fold in the mashed banana and chocolate chips to the remaining batter; spoon into the remaining muffin papers and add a few extra chocolate chips to the top of each one.
  6. Bake for 20- 25 minutes or until golden.  Cool on a wire rack.

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