Low FODMAP Morning Glory Muffins (YUM!)
January 30, 2017

Whole Grain Morning Glory Muffins

(Gluten free with vegan and low-FODMAP options)

When you have to make changes to your diet — especially if you have to eliminate some of your favorite foods — sometimes all you need is one tasty snack to help you adjust. These muffins are great because they are sweet enough to feel a bit indulgent while offering a lot of nutrition. And, they can be prepared to fit within many different types of elimination diets. If you like them I recommend making a large batch and freezing them so you can have them on hand whenever you need them. You can defrost them a few hours ahead of time, or heat them in the oven because they taste especially good warm!

Makes 20 – 24 muffins


  • 112 cups brown rice flour
  • 12 cup each flour: quinoa, sorghum, sweet potato, teff (or use your own favorite gluten free mix)
  • 12 tsp xanthan gum
  • 1 tablespoon cinnamon
  • 34 teaspoon salt
  • 2 teaspoons baking soda
  • 1 cup melted unsalted  butter  —or— 34 cup melted palm or coconut oil + 14 cup water
  • 34 cup extra virgin olive oil
  • 2 tablespoons brown sugar
  • 34 cup maple syrup
  •   12 cup milk —or— milk substitute
  • 1 teaspoon vanilla extract
  • 3 eggs —or— 14 cup flax meal whisked with 12 cup water
  • 1 cup grated carrots
  • 1 cup grated zucchini
  • 1 teaspoon grated orange zest
  • 12 cup chopped toasted walnuts
  • 12  cup raisins
    Low FODMAP option: blueberries
  • 14  cup toasted coconut flakes
    Low FODMAP option: chopped, roasted pecans
  • 1 tart apple, unpeeled, cored, and finely chopped
    low FODMAP option: sliced strawberries or pineapple


  1. Preheat the oven to 350˚ F.
  2. In a small bowl, whisk together the flours, xanthan gum, cinnamon, salt and baking soda and set aside.
  3. In a large bowl, whisk the butter, oil, sugar, maple syrup, vanilla and eggs or flax meal. Add the flour mixture and stir until evenly moistened.
  4. Fold in the vegetables, orange zest, nuts and fruit and stir until combined.
  5. Pour batter into 20 paper-lined muffin tins and bake until cooked, about 30–35 minutes.
  6. Remove the muffins from the oven and after 5 minutes transfer them to a wire rack to cool.
© 2014, R. Sudduth, MS, RDN, Original recipe



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