Ultimate Low FODMAP One-Bowl Breakfast Apple Cinnamon Muffins

This Low FODMAP diet recipe for apple cinnamon muffins is ideal for a Low FODMAP breakfast on the go! Made with tiger nut flour, ground brazil nuts, grated apples, and cinnamon spice, these muffins are moist, fluffy, and every bit delicious. You will never guess this is a Low FODMAP diet recipe! Feel free to adjust the cinnamon to your liking or try adding 75g of chopped walnuts or pecans for another Low FODMAP breakfast recipe variation. For best results, weigh all the ingredients using electric kitchen scales and a measuring jug. Depending on the size of your muffin cases, this recipe yields between 10-12 muffins.

What are tiger nuts?

Tiger nuts are not actually nuts; they are small tubers the size of hazelnuts. They are high in fiber and loaded with resistant starch, which acts as a prebiotic and feeds your good gut bacteria = a healthy microbiome. They can be sourced whole, with or without their skins or as flour. They have a slightly sweet and nutty flavor.

Are Brazil nuts low in FODMAP?

Brazil nuts are safe to eat on a low FODMAP diet and are used in place of ground almonds which are high in oligos. Larger servings (above 52g) should be avoided; however, as this recipe is shared between 12 servings, the amount of Brazil nuts per serving is acceptable.

Where can I find Brazil nut flour?

Brazil nut flour may not be as readily available as ground almonds are. Depending on where you are, some select stores might have it, otherwise, online ingredient specialists are likely to stock it. If you can’t find any pre-ground Brazil nut flour, fear not; you can easily make your own by weighing the brazil nuts and placing them in a food processor or blender. Pulse in short bursts to grind the nuts into a fine grain. Take care not to over blend as you will then end up with nut butter!

What kind of apples can I use?

According to the Monash University FODMAP Diet app, you can use ‘Pink Lady’ or ‘Granny Smith’ apples. 2 medium apples, peeled and cored, yield about 200g. Therefore between 12 muffins, consuming approximately 20g per serving falls within the safe zone.

Can I substitute any ingredients?

Apples can be substituted for grated carrots to make a carrot cake variation, or try blueberries and lemon zest for another recipe option.

How can I tell when my muffins are done?

Grab a skewer or toothpick and poke it in the center. If it comes out clean, then it’s done! But if the skewer comes out moist with batter, it’s best to return to the over for a few more minutes. Keep checking to ensure not to overbake and burn.

How to store apple muffins?

The muffins should be kept in an airtight container and consumed within 4-5 days. The muffins can also be frozen and kept in the freezer for up to 3 months. Allow thawing for a few hours or overnight and for best results, pop them back in the oven for 5-8 minutes until warmed through.