Low-FODMAP Oatmeal Blueberry Mug Muffin; Gluten-free, Dairy-free

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This low-FODMAP Oatmeal Blueberry Mug Muffin is quick, nutritious and delicious.  The best breakfast, brunch or snack!  Low-FODMAP Mug muffin recipes are the best 🙂

Adding quick oats to this low-FODMAP Oatmeal Blueberry Mug Muffin makes a softer muffin texture than traditional rolled oats, and provides additional fiber to this low-FODMAP recipe.  Blueberries pack even MORE nutrients, vitamins and antioxidants. This is my new go-to when I want a warm breakfast on-the-go.

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

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 posting)

Serves 1-2

Prep time: 2 minutes

Cook time: 90 seconds (depending on the intensity of your microwave, this may need more or less time)

Total time: 3 min 30 seconds

Equipment: 12 ounce or larger microwave safe mug, microwave


  • 1 large egg (you will use 2 tablespoons of whisked egg for this recipe)
  • 3 tablespoons sugar, plus more for sprinkling
  • 3 tablespoons low-FODMAP milk (such as almond milk, or lactose-free milk)
  • 3 tablespoons Gluten Free Bisquick pancake mix
    • For a copycat recipe, see my low-FODMAP recipe swap blog
    • Note: this is not simply a GF flour, it also contains leaveners that provide texture to the muffin
  • 3 tablespoons quick oats
    • 1/4 cup is one low-FODMAP serving
    • These are not traditional rolled oats, do not substitute for the same results
  • 2 tablespoons and 1 teaspoon canola oil (or melted coconut oil)
  • 1/4 teaspoon vanilla extract
  • 4 tablespoons (40 g) fresh blueberries
    • 40 g is one low-FODMAP serving
    • If you use frozen, then rinse them under water to avoid bleeding and defrost them, then pat dry
      • I used fresh frozen wild blueberries which I drained and let dry, that is why mine are smaller 🙂
        • NOTE: Wild blueberries have not been tested for FODMAPs.  If you are in the elimination phase, then use regular blueberries for this recipe
  • 1/2 teaspoon ground cinnamon, plus additional for sprinkling


  • Crack the egg into a cup or small bowl and whisk well. Measure out 2 tablespoons (30 ml) of this whisked egg into a 12-ounce or larger microwave-safe mug and discard or set aside the unused egg for another recipe
  • Add the sugar and whisk to combine well
  • Slowly add the low-FODMAP milk to the egg mixture while whisking
  • Add the GF Bisquick, quick oats, cinnamon, canola oil, and vanilla and mix until blended. Fold in the blueberries, ensuring they are below the surface of the batter, so they don’t spatter during cooking
  • Sprinkle with additional cinnamon and sugar, if desired
    • I also sprinkled some toasted old fashioned oats
  • Microwave for 1 minute 15 seconds to 1 minute 30 seconds (should not bubble over)
  • Let rest for about 1 minute then enjoy!
    • Glaze with optional glaze if desired

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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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