Low FODMAP Cassava & Almond Flour Blueberry Mini Muffins

Photos and recipe by @thefodmapfactor.

Made with Hearthy Foods' Cassava Flour and Almond Flour, these blueberry mini muffins are light, fluffy and gloriously gluten free. A moderate amount of sweetness from blueberries and unrefined sugars makes this treat perfect for breakfast, a snack or dessert. Along with being gluten free, the ingredients are also in line with a Low FODMAP and Paleo diet, making this a fantastic tummy-friendly option!

What are FODMAPs and what is the Low FODMAP Diet?

FODMAPs, or Fermentable Oligosaccharides, Monosaccharides, and Polyls, are types of sugars found naturally in a wide range of foods. These sugars are rapidly fermented by bacteria in the gut, which is perfectly fine for most people. However for those with Irritable Bowel Syndrome (IBS), consuming them can often lead to uncomfortable gastrointestinal symptoms. The Low FODMAP Diet was designed for those with IBS to help manage these symptoms and provide relief. Research has shown that successful implementation of the diet can reduce stomach pain, bloating and distention, and improve bowel habits and quality of life. To learn more and for additional resources, visit MonashFODMAP.com.

About the Ingredients & FODMAP Content

Hearthy Foods Cassava Flour & Almond Flour - Cassava flour and almond flour both make up the base of this muffin recipe in equal parts. Cassava flour is lighter and lends some softness and elasticity to the dough. As a denser flour, adding almond flour allows for a less gummy dough in the final product. The result is a perfectly chewy muffin with a coarse crumb.

According to the Monash University FODMAP Diet app, almond flour is low FODMAP in 1/4 cup servings. And based on FODMAPFriendly.com, cassava flour is low FODMAP in 1 tablespoon servings. Because these are mini muffins, eating 3 of them will put you safely under the FODMAP threshold.

Coconut Sugar & Maple Syrup - Because coconut sugar can be high FODMAP beyond 1 teaspoon servings, both coconut sugar and maple syrup are used to sweeten these muffins. Maple syrup is safe in 2 tablespoon servings.

Cream of Tartar, Baking Soda & Lemon Juice - A small amount of these ingredients results in generous rise after mixing and during baking. Lemon juice also enhances the blueberry flavor.

Eggs - Serves as an additional binder and also helps the muffin rise.

Plain Coconut Yogurt & Unsweetened Almond Milk - Used in place of oil, coconut yogurt adds moisture and helps keep the muffins soft for days after baking. Coconut yogurt is low FODMAP in 4.41 ounces (about 1/2 a cup). If you're unable to find plain coconut yogurt, you can also use unsweetened vanilla. Almond milk also adds additional moisture, and is low FODMAP in 1 cup servings.

Vanilla Extract - Added for extra flavor.

Fresh Blueberries - Blueberries are low FODMAP in 1/4 cup servings, placing 3 mini muffins under the FODMAP threshold.

What You'll Need

Measuring Cups and Spoons
Medium Mixing Bowl
Large Mixing Bowl
Whisk
Silicone Spatula
Mini Muffin Liners
Mini Muffin Pan

This recipe yields 24 mini muffins.
Prep Time: 30 minutes
Cook Time: 12 minutes

Ingredients

3/4 cup Hearthy Foods Almond Flour

3/4 cup Hearthy Foods Cassava Flour

3 tablespoons coconut sugar

3/4 teaspoon cream of tartar

3/4 teaspoon baking soda

1/4 teaspoon fine sea salt

2 large eggs

1/3 cup plain coconut yogurt

1/4 cup unsweetened almond milk

2 tablespoons pure maple syrup

2 teaspoons fresh lemon juice

1 teaspoon vanilla extract

1 cup fresh blueberries

Method

1. Preheat oven to 350°F. Line a mini muffin baking tray with mini-muffin liners.
2. In a medium bowl, combine cassava flour, almond flour, coconut sugar, cream of tartar, baking soda and fine sea salt. Whisk to thoroughly incorporate ingredients.
3. In a large bowl, whisk together eggs, coconut yogurt, almond milk, maple syrup, lemon juice and vanilla extract until evenly incorporated.
4. Gradually add dry ingredients into the wet, stirring until just combined. Fold in blueberries, optionally leaving a handful out for topping each mini muffin right before baking. The batter will begin to form air bubbles and rise.
5. Distribute batter evenly across 24 mini-muffin tins, ensuring some blueberries make it into each tin. Batter will fill tins fully.
6. Bake for 11-12 minutes until a toothpick tester comes out clean. Allow to cool for 5-10 minutes before transferring mini-muffins to a cooling rack to cool completely before enjoying.