Low-FODMAP 5 Minute Banana Muffin-in-a-Mug; Gluten-free, Vegan
Low-FODMAP, Gluten-free and Vegan recipe for 5 minute Banana Muffin-in-a-mug; or Mug cake. Delicious and easy!
- Prep Time: 3 minutes
- Cook Time: 2 minutes
- Total Time: 5 minutes
- Yield: 2 servings 1x
- Category: Entree, Baked Goods
- Method: Cooking
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
- 4 tablespoons gluten-free, low-FODMAP flour (I use Authentic Foods GF Classical Blend)
- 1 teaspoon flaxseed meal mixed with 1 tablespoon warm water (you can also substitute 2 tablespoons whisked egg, for non vegans*)
- 1/4 teaspoon xanthan gum, if not an additive in your flour
- 1/2 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/8 teaspoon salt
- 1/4 teaspoon cinnamon
- 1/3 cup (88g) ripe yellow banana, mashed (1 medium)
- 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
- Sugar and cinnamon to sprinkle on top, optional
Instructions
- Mix your flaxseed meal with water, and allow to stand to thicken, while getting other ingredients (this creates a vegan ‘egg’)
- In a standard sized mug combine flour, xanthan gum, cinnamon, baking powder, baking soda, and salt
- Stir in mashed banana, flax meal mixture, brown sugar, oil and vanilla. Do not overmix
- For non-vegan version, add 2 tablespoons beaten egg in place of the flax meal
- 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 2 minutes. Do not overcook, as it could become rubbery in the microwave
- Allow to stand to finish cooking, then enjoy!
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using FODMAP data at posting
- Equipment: 1 standard sized mug, and a microwave
- For a non-vegan option, beat an egg and measure out 2 tablespoons to add to the batter
- Depending on ripeness the FODMAP content of banana changes. See Dr. Rachel’s FODMAP Facts: Are Bananas Low-FODMAP? for the full information!
- 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!
