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As a recovering sugar fiend, my newest creations are these added sugar free Banana Nut Mini Muffins. They’re plant-based, Paleo-friendly, and of course low FODMAP (albeit, at small servings)! Sweetened with a ripe banana and a modest 3 dates, these curb my sweet tooth perfectly in a couple of bites.
But what about the FODMAP content?
Aren’t dates and ripe banana high FODMAP? Don’t you fret! According to the Monash University Low FODMAP app, ripe banana is low FODMAP under 1.23 oz, and dates under 0.28 oz. Since these are mini muffins, those ingredients will be under the thresholds in one muffin. Definitely eat to your personal tolerance. It’s probably not the safest option if you’re on the elimination phase!
If it wasn’t for the need to reel in my Hashimoto’s symptoms and to improve my overall health and sense of well-being, I’d honestly still be eating chocolate, candy and desserts after every meal and snack. This was me, a little over a month ago. My functional medicine doctor strongly suggested I cut out sugar (along with a million other things) to get my body out of my flaring funk. So I knew I had to create something to curb my craving for sweet baked goods! These are perfect for the job. (Also, I can tell that my body is happy! The best part is that the batter comes together super easily in a blender, making clean up quick and easy.
If you make these Added Sugar Free Banana Mini Muffins, be sure to leave a comment, give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes, and I’d love to know if you enjoy them as much as I do!
Looking for a larger low FODMAP, added sugar free fix? Try my Added Sugar Free Blueberry Buckwheat Banana Bread Muffins!
Added Sugar Free Banana Nut Mini Muffins – Low FODMAP, Gluten Free, Paleo, Vegan
Equipment
- Blender
- Mini-Muffin Baking Tray
Ingredients
- 3 Medjool dates, pitted
- 1 large, ripe banana
- 3 tbsp non-dairy milk unsweetened
- ⅓ cup natural peanut butter sub almond butter for Paleo
- 1 tsp vanilla
- ¾ tsp cinnamon
- ½ tsp fine sea salt
- ⅔ cup fine, blanched almond flour I use Bob Red Mill's
- ¼ cup tigernut flour
- 1 tsp baking powder OR combine 1/2 tsp cream of tartar, 1/4 tsp arrowroot starch and 1/4 tsp baking soda
- ⅓ cup chopped walnuts or pecans optional, for topping
Instructions
- Preheat oven to 350°F. Grease mini-muffin tray.
- Soak pitted dates in hot water for 5-10 minutes to soften.
- Combine all ingredients except for the walnuts and/or pecans in a blender and blend until smooth, stopping to scrape down the sides with a baking spatula as needed.
- Immediately pour batter into mini-muffin tray, filling each cup about 3/4 of the way. Top with nuts if using, and bake for 15 minutes, until a tester comes out clean.
- Once tray is removed from oven, allow to sit for 5-10 minutes. Remove from tray to cool on wire rack completely before serving. Enjoy!
Notes
- According to the Monash University FODMAP Diet app: Ripe banana is low FODMAP in 1.23 oz (1/3 banana). Dates are low FODMAP in 0.28 oz (1/3 of a date). Almond flour is low FODMAP in 0.85 oz (1/4 cup). Almond butter is low FODMAP in 0.71 oz (1 tbps).
- The recipe above will yield about 20 mini muffins.
- Banana should be about 4.2 oz. to 4.8 oz.
- These little guys don’t like cupcake liners. They WILL stick if you use them, unless you grease the cupcake liners with a baking spray!
- You can turn this into 6-8 regular-sized muffins if you like, and if you can handle the larger FODMAP content! Bake for 20-25 minutes until tester comes out clean.
- Putting the ingredients into the blender in the order listed above will help with easy blending.