Low-FODMAP & Gluten-free Banana Chocolate Oat Mini Muffins

Blender oats make flourless oat-baked treats easy!

I love using my blender for oat bakes, a technique that has been incorporated into personal sized recipes, tray bakes and muffins.

This is a low-FODMAP, gluten-free, and VERY easy version that makes banana mini-muffins with chocolate chips.  So far, this is my most favorite rendition.

My boys both adore banana chocolate chip baked goods. In fact, almost every other weekend I make my low-FODMAP Banana Mug Muffin for breakfast.

Now, I think I will make these instead! They take as little time, and they are even more fun to eat.

You are going to love this as much as my traditional low-FODMAP Banana Bread recipe!

Dr. Rachel’s FODMAP fact: Although bananas are often considered a high-FODMAP food, pay attention to ripeness and portion size.  ‘More ripe’ bananas have a higher proportion of sugar (note: they taste sweeter) and a corresponding higher FODMAP content.  Only enjoy about 1/3 ripe banana per serving.  However, if you select unripe bananas, you can enjoy a whole medium sized fruit.

You may also love:

• Low-FODMAP Banana Bars with Chocolate Cream Cheese Frosting
• The Best Low-FODMAP Banana Cake with Peanut Butter and Chocolate Frostings
• Low-FODMAP Brown Butter Banana Chocolate Chip Cookies
• Healthy Low-FODMAP Banana Bread Breakfast Cookies
• Low-FODMAP Chocolate Peanut Butter & Banana Yogurt Popsicles
• Low-FODMAP Air Fryer Caramelized Bananas

Or check out over 500 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP & Gluten-free Banana Chocolate Oat Mini Muffins

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Easy, flourless, Low-FODMAP Oatmeal Banana Chocolate Chip Mini Muffin recipe. Gluten-free and good for your gut!

• Author: Dr. Rachel Pauls
• Prep Time: 10M
• Cook Time: 15M
• Total Time: 25M
• Yield: 24 muffins 1x
• Category: baked goods, dessert
• Method: baking
• Cuisine: American
• Diet: Gluten Free

Ingredients

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• • 1 & 1/2 cups old fashioned rolled oats
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 2 large eggs, room temperature
  • 1 cup (225g) mashed ripe banana (about 2 medium bananas)
  • 1/3 cup packed brown sugar
  • 3 tablespoons oil (canola oil, avocado oil, melted coconut oil)
  • 1 teaspoon pure vanilla extract
  • 1/2 cup mini semisweet chocolate chips
  • Baking spray

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Instructions

• • Preheat oven to 350 degrees F and coat a 24-cup mini muffin pan with baking spray (I used a silicone one, and placed on a baking sheet)
  • Pulse your rolled oats in a blender until finely ground
  • Add baking powder, baking soda, cinnamon, and salt, then pulse to combine
  • One at a time, add your eggs, then banana, brown sugar, oil, and vanilla
  • Pulse between ingredients briefly, then puree until smooth
  • Mix in chocolate chips by hand and pour into the muffin cups, filling to the rim. They don’t rise very much
  • Bake until a toothpick inserted in the center comes out clean, about 15 to 17 minutes. As ovens vary, check yours to ensure they don’t overcook
  • Allow to cool in the pan on a rack until just able to lift out, then cool completely on a wire rack
  • Store in an airtight container at room temperature for 5 days (if they last!)

Notes

• Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of testing)
• For bananas, one low-FODMAP serving of ripe banana is 35g.  See more about bananas and FODMAPs in the header above, or in my TikTok videos!
• Yield 24 muffins, 1-2 per serving
• Try with walnuts or pecans instead of chocolate if you prefer