Low-FODMAP 5 Minute Banana Muffin-in-a-Mug; Gluten-free, Vegan

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I love low-FODMAP mug cakes and mug muffins because you always have just the right amount.  Plus they literally take five minutes.

I hate to waste good food.  So if there is a banana that is too bruised for my children to eat, then I put it in the freezer for future low-FODMAP baking or low-FODMAP smoothies.

If you are like me, then low-FODMAP Banana Muffin-in-a-mug is the ideal use for those bananas! In the mornings when you want a little something special for breakfast, or in the evenings when you want a tasty treat, this low-FODMAP 5-minute banana-muffin-in-a-mug is calling you.

Low-FODMAP banana muffins have great nutrition from the banana- including potassium and natural fiber. Plus, your  whole family will love them in this easy, gluten-free and vegan recipe.

You may also love my low-FODMAP 5 minute Chocolate Mug Cake and my low-FODMAP Microwave Berry Crisp and Cobbler recipes! Or else check out over 300 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP 5 Minute Banana Muffin-in-a-Mug; Gluten-free, Vegan 

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

Serves: 2-3

Equipment: 1 standard sized mug, and a microwave


  • 4 tablespoons gluten-free, low-FODMAP flour (I use Authentic Foods GF Classical Blend)
  • ½ tsp xanthan gum, if not an additive in your flour
  • ¼ teaspoon baking powder
  • ¼ teaspoon baking soda
  • 1/8 teaspoon salt
  • ¼ teaspoon cinnamon, optional
  • 1/3 cup ripe yellow banana, mashed
    • this is about 1 medium banana
    • depending on ripeness the FODMAP content of banana changes.  If you select unripe (firm) fruit then you may be able to consume up to one medium banana
  • 3 tablespoons packed brown sugar
  • 2 tablespoons canola oil or melted coconut oil
  • 1/4 teaspoon pure vanilla extract
  • Your choice of ‘stir-in’
    • Up to 30 g semisweet/dark chocolate chips, or up to 20 g chopped pecans or walnuts
    • can also use a combination of both!
  • For non-vegan option, beat an egg and measure out 2 tablespoons to add to the batter
  • Sugar and cinnamon to sprinkle on top, optional


  • In a standard sized mug combine flour, xanthan gum, cinnamon, baking powder, baking soda, and salt
  • Stir in mashed banana, sugar, oil and vanilla. Do not overmix
    • for non-vegan version, add beated egg (makes the cake slightly lighter)
  • Add chocolate chips or nuts, based on preference
  • Microwave, 1 minute at a time, for 1-2 minutes, until toothpick inserted comes out clean or with a few moist crumbs
  • Mine took 1 min 15 seconds
  • If you prefer to remove this low-FODMAP muffin from the mug prior to eating, then spray the mug with non-stick spray, and prepare ingredients in a separate bowl
  • Can also make half recipe in individual ramekins, these took about 45 seconds for me to cook!
  • Rich, soft and gooey on the inside.  Yummy low-FODMAP Banana Muffin in a Mug!

Comments Rating 5 (3 reviews)

8 Responses

  1. Brilliant

    My partner and I love mug cakes. She’s on a low FODMAP diet so we haven’t been able to have use our normal recipes so this was a great find. Yum. Ours took one minute to cook and absolutely filled the mugs. Don’t be tempted to double the recipe unless you have a much larger vessel. We halved the sweetener too.

  2. CRS

    I made the banana bread recipe last week and was thinking about how I’d like some more (long gone ha!) but I didn’t have time. Lo and behold, I stumbled across this handy 5 minute recipe! It fixed my craving nearly instantly. Moist, nice banana flavor, delicious. My banana was still a little green so I halved the recipe. Thank you!

    1. CRS,
      Thank you again for sharing your feedback with us! We love hearing from you and are so happy you enjoy the recipes 🙂

  3. This is amazing. I am 3 weeks into my low fodmap journey and man Im having a bad day. When I’m upset I can get a sweet tooth but I wanted something that wouldn’t mess up my stomach. This hit the spot! It was easy and very good!! No stomach issues! Glad I came across your recipe because it sure cheered me up. Thanks!!!

    1. Yessica!
      How fantastic that you found us! It inspires us when we get feedback like this!!
      Can we suggest taking a look at our COOKBOOK available in the US, Canada, UK and Australia?
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available.
      Stay in touch, and for more low-FODMAP Mug recipes check out our full list here!

  4. Just made this and it hit the right sweet spot !! And I know it won’t cause any gut issues too. Thank you so much for all your delicious recipes ?

    1. Aww, Thank you so much Margaretha!
      Your kind comments and review made our day 🙂
      Stay in touch with us!!

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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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