Five Minute Low-FODMAP Maple Cinnamon and Pecan Mug Muffin; Gluten-free, Dairy-free

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Ready in 5 minutes, but tastes like it took hours. This low-FODMAP Maple Cinnamon and Pecan Mug Muffin is moist, delicious, and perfectly sized for a breakfast, snack or dessert.

Try this low-FODMAP Mug muffin or one of my other low-FODMAP Microwave recipes- you won’t be disappointed!

Or check out the other amazing inspiration on the blog-I have over 475 more low-FODMAP recipes to try!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Five Minute Low-FODMAP Maple Cinnamon and Pecan Mug Muffin; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 1-2

Prep time: 3 min

Cook time: 2 min, divided

Total time: 5 min


  • 2 tbsp whisked egg
  • 3 tbsp low-FODMAP milk (such as lactose-free, or almond milk for dairy-free version)
  • 5 tbsp gluten-free Bisquick (see my low-FODMAP recipe swap blog for a copycat recipe if needed)
  • 1 tbsp maple syrup
  • 2 tbsp canola oil
  • 1 tbsp brown sugar
  • ½ tsp cinnamon
  • 1 tsp coconut oil
  • 2 tbsp (15 g) chopped pecans


  • Heat coconut oil, brown sugar and pecans in microwave for 30 seconds until melted well and stir to coat pecans completely; set aside for later
  • Mix all ingredients except pecan/brown sugar mixture in a mug at least 12 oz. in size
  • Swirl the pecans in the batter and sprinkle a little over top
  • Microwave on high 1:15 to 1:30 minutes until dough rises to top of mug and appears firm in the center

Comments Rating 5 (2 reviews)

10 Responses

  1. Maple cinnamon pecan mug muffin

    That’s just yummy! I love cinnamon and that most certainly will scratch an itch for you! Easy to make-I did substitute ghee for the coconut oil since I can’t have it and it was great! One note…stick with a large egg and not an extra large or it can be a little too “eggy” but other than that….fantastic!

    1. Amazing Jenn! Glad you loved the recipe. We are huge fans of easy-to-make 5 minute cakes and muffins too 🙂

  2. Mug Muffin

    This is delicious and easy! It’s great to have something so quick to make to hit the spot. The muffin gets nice and fluffy in the microwave, and the portion size is very generous. Yum!

    1. Hi Olive,
      We aren’t sure where you live, so we can’t tell you for sure. Those products are readily available at US Supermarkets and Amazon. Good luck!

        1. Sorry, I bet you could check your local stores. Otherwise, you can use melted coconut oil or vegetable oil for a substitute to the canola oil. You can see our low-FODMAP recipe swap blog for a copycat Bisquick recipe link as well. Good luck!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
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Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free