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Soft, whole grain muffins made with seasonal cranberries and orange. Low FODMAP Cranberry Orange Muffins are low FODMAP and dairy free.

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Low FODMAP Cranberry Orange Muffins - Tara Rochford Nutrition #lowfodmapmuffins #lowfodmapbaking

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So many things are going to be different about the holiday season this year, but there are a couple of things that will stay the same. The delicious flavors of the season (like the classic combo of cranberries and orange in these muffins), the memories we have from holidays past, and the ability to make new memories despite things looking a little bit different will still be there this holiday season.

These muffins are the perfect breakfast component or snack to make ahead. I love that they make a bunch at one time and that they are grab and go. Win win!

Enjoy this holiday season the best that you can.

Low FODMAP Cranberry Orange Muffins Tips

  • You can make these muffins with white whole wheat flour (not low FODMAP or gluten free), with a gluten free all purpose flour blend, or using a low FODMAP all purpose flour blend. 
  • I prefer to use fresh cranberries when making these muffins, but if all you have on hand are dried you can give them a try with varied results. I have not tested the recipe with dried cranberries.
  • I tested the recipe with canola oil and avocado oil, and both versions turn out well.
  • You will want to combine the dry ingredients then all of the wet ingredients before combining all together. This will make sure that everything is mixed thoroughly.
  • Oat milk or almond milk will work well in this recipe.
  • Adding the lemon to the oat milk or almond milk allows it to act as buttermilk.
  • To make the oat flour – measure 1/2 cup of oats (gluten free if necessary) and blend in a food processor until the consistency of flour.

Low FODMAP Cranberry Orange Muffins - Tara Rochford Nutrition #lowfodmapmuffins #lowfodmapbaking

Low FODMAP Cranberry Muffins Nutrition:

  • These muffins have not been tested for FODMAP content, but ingredients are used in low FODMAP amounts according to Monash University.
  • Cranberries – the Monash University app lists the serving for dried cranberries at 1 tablespoon. We use fresh in this recipe, and the Monash University says that less than 130g of fresh cranberries (a little more than a cup) should be well tolerated by most people.
  • Cranberries are very tart, but when they are cooked in these muffins they soften and sweeten.
  • Cranberries are rich in vitamin C, manganese, vitamin E, vitamin K1, and copper as well as many other nutrients.
  • These muffins contain nutrient-rich whole grain oats.
  • Make sure to use real maple syrup for these muffins, not pancake syrup.

Low FODMAP Cranberry Orange Muffins - Tara Rochford Nutrition #lowfodmapmuffins #lowfodmapbaking

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Low FODMAP Cranberry Orange Muffins - Tara Rochford Nutrition #lowfodmapmuffins #lowfodmapbaking

Low FODMAP Cranberry Orange Muffins


  • Author: Tara Deal Rochford
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x
  • Diet: Gluten Free

Description

Soft, whole grain muffins made with seasonal cranberries and orange. Low FODMAP Cranberry Orange Muffins are low FODMAP and dairy free.


Scale

Ingredients

1 cup white whole wheat flour, gluten free all purpose flour blend, or low FODMAP all purpose flour blend

½ cup oat flour*

1 Tablespoon cornstarch

1 1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 cup canola or avocado oil

2/3 cup real maple syrup

2 large eggs

1 teaspoon vanilla extract

1/2 cup almond milk (or oat milk) with 1 tsp lemon juice

Zest of 1 whole orange

1 1/2 cups fresh cranberries divided


Instructions

Preheat oven to 375 degrees F. Line a muffin pan with 12 muffin liners.

In a medium mixing bowl whisk together the dry ingredients including the flour, oat flour, cornstarch, baking powder, baking soda, and salt until well combined.

In a large mixing bowl, mix together the oil and maple until well combined. Mix in the eggs one at a time then mix in the vanilla.

Alternate adding the flour mixture and the almond or oat milk with lemon to the large mixing bowl with the oil and maple mixing after you add in each time.

Stir in the fresh orange zest and 1 cup of cranberries. Spoon the muffin batter into prepared pan. Press the remaining 1/2 cup of cranberries into tops of each muffin (about 2-3 on top of each). 

Bake at 375 degrees F for about 20-25 minutes or until a toothpick inserted into middle comes out clean. Cool slightly, then remove muffins from pan and place on wire rack to finish cooling. 

Notes

*to make your own oat flour, blend 1/2 cup oats in a food processor until they resemble a flour consistency.

This recipe has not been tested for FODMAP content but all ingredients are used in low FODMAP amounts according to the Monash University app.

  • Category: muffins
  • Method: oven
  • Cuisine: american

Nutrition

  • Serving Size: 1 muffin
  • Calories: 203.6
  • Sugar: 11.4 g
  • Sodium: 232.1 mg
  • Fat: 10.7 g
  • Saturated Fat: 1.4 g
  • Carbohydrates: 25.2 g
  • Fiber: 2.1 g
  • Protein: 3.1 g

Keywords: cranberry orange, muffins, low fodmap muffins, low fodmap, holiday muffins

Low FODMAP Cranberry Orange Muffins - Tara Rochford Nutrition #lowfodmapmuffins #lowfodmapbaking

 

 

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  1. Can I use lactose free whole milk instead of almond or oat milk? Whenever I buy almond milk for baking, I end up wasting most of it since its not available in small amounts
    Thank you!

    • Hello!! You could absolutely try it. Because I didn’t test the recipe with it, I can’t guarantee results but I would love to know if you try it and how it turns out. Thanks!!! Happy baking 🙂

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