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:

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



    • 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


    • 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!)


  • 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

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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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