Fluffy Low FODMAP Lemon Poppy Seed Muffins

Gluten-free baking can be intimidating. There’s a lot of chances for things to go funny. Will the dough rise correctly? Which flour is the best to use? Will it even taste good?! But don’t worry – you don’t need to be a great baker to make these gluten-free lemon poppy seed muffins. With zesty lemon and extra protein from added skyr yogurt, these muffins are fluffy and full of flavour. Perfect for a quick afternoon snack or a grab-and-go breakfast.

Low FODMAP Muffins

These lemon poppy seed muffins are also suitable for those who follow the low FODMAP diet to manage symptoms of IBS. Being a gut health dietitian, I always try to ensure that recipes I post are a good option for those who have digestive health concerns. So what makes these muffins low FODMAP? Here are some of the main things I always consider when making low FODMAP baked goods:

Flour Selection

There are many low FODMAP flours that are also gluten-free, including rice, buckwheat, quinoa, and corn flours. Each of these types of flour has different properties – some rise better than others, some are fluffier, some are denser, etc. Because there is so much variation, I tend to choose an all-purpose gluten free flour blend when baking. These are pre-determined store-bought mixes of gluten-free flours. I mainly use Bob’s Red Mill 1-to-1 Baking Flour, which is what I used in this muffin recipe! Gluten-free flour blends also typically contain xanthan gum, which helps the flour to leaven. This is importance when baking so that your finished product isn’t too dense. If the blend you choose doesn’t contain xanthan gum, add 1 teaspoon of xanthan gum to the dry ingredients in this recipe.

Wheat, rye, and barley are all high FODMAP grains, so it is best to avoid products with these types of flour when following the low FODMAP diet. These are also sources of gluten, which many people need to avoid for other reasons such as celiac disease or non-celiac wheat sensitivity.

Low FODMAP Sweeteners

Sugar and sweeteners can also play a role in whether a recipe is high or low FODMAP. White sugar (granulated or powdered), as well as brown sugar and maple syrup are all low FODMAP. However, using honey, agave, sugar alcohols, or high fructose corn syrup in baking will increase the FODMAP content of the product. In this muffin recipe, I’ve kept it simple and used white granulated sugar.

Low FODMAP Dairy

Not all baking contains dairy, but a lot of recipes certainly do. Lactose is a type of FODMAP – ie. a fermentable carbohydrate that can often be associated with digestive symptoms. However, not all dairy products are high in lactose. For instance, butter is low in lactose, as this component of the milk gets filtered off during production. There are also many lactose-free versions of various products now – everything from lactose-free milk to lactose-free cream cheese! These are all considered low FODMAP as well.

In this muffin recipe, I’ve opted to add some dairy with butter and yogurt. Many similar muffins and cake recipes use sour cream to create fluffiness and enhance flavour. While I could have used lactose-free sour cream in this recipe, I decided to try skyr yogurt instead. This is an Icelandic-style yogurt that is naturally lactose-free. This experiment definitely paid off – there’s a perfect hint of sourness to cut through the sweetness of the sugar! If you think you’d enjoy lactose-free sour cream better, feel free to make this swap.

How to Make Low FODMAP Lemon Poppy Seed Muffins

Start by preheating the oven to 350℉. Add muffin liners to a 12-cup muffin pan. If you don’t have liners, you could also grease the pan with butter.

First, you will need to mix the dry ingredients. To a large mixing bowl, add 2 cups of gluten-free all-purpose flour (such as Bob’s Red Mill), ½ teaspoon baking soda, 1 teaspoon baking powder, ¾ cup white sugar, ¼ teaspoon salt, 1 teaspoon lemon zest, and 2 tablespoons poppy seeds. Mix with a spoon until well combined.

Next, it is time to mix the wet ingredients. Crack 3 eggs into another mixing bowl. Beat the eggs well. Then, add the remaining wet ingredients – 1 cup skyr yogurt, ½ cup unsalted butter, and 3 tablespoons of fresh lemon juice. Whisk until smooth without lumps.

To combine the wet and dry ingredients, slowly pour the wet mixtures into the dry ingredient bowl. Stir the mixture as you do this and mix until a batter has formed and no loose flour remains at the bottom of the bowl. The batter will be fairly thick.

Use a spoon or ice cream scoop to scoop the batter into each lined muffin cup. Each cup will be full to the top. Allow the batter to settle – I like to give my muffin pan a gentle tap on the counter to flatten the batter into each muffin cup. You can also smooth the top of each muffin with wet fingers to remove some of the texture. Optional step: Add a sprinkle of white sugar on the top of each muffin.

Time to bake! Put the muffins in the preheated oven for 25 minutes. After removing them from the oven, allow them to cool for a few minutes in the pan. Remove them and allow them to cool on a wire rack. Enjoy!