Go Back
Low FODMAP Added Sugar Free Banana Nut Mini Muffins
Print

Added Sugar Free Banana Nut Mini Muffins - Low FODMAP, Gluten Free, Paleo, Vegan

Sweetened with only banana and a modest amount of dates, these low FODMAP, plant-based and Paleo-friendly mini-muffins are the perfect treat to curb your sweet tooth without any added sugar!
Course Breakfast, Dessert, Snack
Cuisine Baked Goods
Keyword Added Sugar Free, Dairy Free, Gluten Free, Low FODMAP, Paleo, Plant Based, Refined Sugar Free, Soy Free, Vegan, Yeast Free
Prep Time 20 minutes
Cook Time 15 minutes
Servings 20 mini muffins

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

  1. 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).
  2. The recipe above will yield about 20 mini muffins.
  3. Banana should be about 4.2 oz. to 4.8 oz.
  4. 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!
  5. 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.
  6. Putting the ingredients into the blender in the order listed above will help with easy blending.