Blueberry Muffins (low-FODMAP, gluten-free recipe)

Blueberry Muffins (low-FODMAP, gluten-free recipe)

  These low FODMAP blueberry muffins make the perfect grab-and-go breakfast or snack to calm a craving, complete with streusel topping! These muffins freeze and thaw easily for meal prep.

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One of my favorite special weekend breakfasts as a kid was blueberry muffins. This being the 1980s, our muffins came from the Duncan Hines box mix, and they were oh-so-delicious.

The best part (obviously) was the crumble that you sprinkled on top of the muffins before baking. Do you remember that? It was basically the same topping you’d put on coffee cake or apple crisp.

I can’t fault that mix because they came out perfect every time. Fast forward to now, and I’d rather make muffins from scratch. Why? Let me count the ways:

  • You can use fresh blueberries (or frozen if they’re out of season)

  • You can adjust the sweetness so it’s not a complete sugar rush

  • And you can easily sub in low-FODMAP ingredients

This recipe uses gluten-free flour and almond flour (a.k.a. almond meal). The almond meal not only adds nutrients but keeps the muffins moist without much added fat.

What you get is a wholesome muffin that still tastes like the sweet breakfast treat you remember. Don’t forget to freeze the leftover cooled muffins so you can have them as grab-and-go breakfasts or snacks during the week.

Blueberry Muffins (low-FODMAP, gluten-free recipe)

Recipe and photos by Jenna Ashley

These low FODMAP blueberry muffins make the perfect grab-and-go breakfast or snack to calm a craving, complete with streusel topping! Walnuts or macadamia nuts can be used in place of pecans. Coconut oil may also be substituted for butter. This large batch recipe freezes and thaws easily for meal prep. Cool muffins completely before freezing.

Prep time- 15 minutes

Cook time- 30 minutes

Total time- 40 minutes

Yields- 12 muffins (serving = 1 muffin)


For Oat Streusel Topping:

1/2 cup old fashioned oats

2 tbsp chopped pecans

2 tbsp gluten-free all-purpose flour

2 tbsp melted unsalted butter

2 tbsp brown sugar

For Muffins:

2 cups gluten-free all-purpose flour

1 cup blanched almond flour

1/3 cup brown sugar

2 tsp baking powder

1/2 tsp sea salt

2 large eggs

1 cup unsweetened almond milk

1/4 cup maple syrup

1/4 cup melted unsalted butter

2 cups fresh blueberries


1. Preheat oven to 375º F and line 12 muffin tins with paper liners. Spray tin and cups with non-stick spray.

2. Make streusel topping by combining ingredients in a food processor and pulse until just combined and crumbled, about 5 pulses. Pour into a small bowl and transfer to refrigerator.

3. Combine dry ingredients for muffins in a medium mixing bowl, stir. In a separate mixing bowl whisk together wet ingredients. Gradually stir wet ingredients into dry. Fold in blueberries.

4. Scoop heaping ¼ cups of muffin batter into prepared cups. Remove topping from fridge and use fingers to crumble. Sprinkle 1 tablespoon of streusel on top of each muffin. Bake for 25-30 minutes. Cool muffins 10 minutes before removing from tin.

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Jenna Ashley is a Registered Dietetic Technician and recipe developer specializing in healthy eating. She styles and photographs recipes for her website, Fresh and Fit , as well as contributes to a variety of websites. In her free time, Jenna enjoys trying new restaurants and hiking with her German Shepherd. See more of her work on Instagram.