Low FODMAP - High Protein Blueberry Muffins


Blueberries are one of my favorite fruits, they are not only sweet but are a versatile fruit that can be used in baked goods, cereals, yogurts, or smoothies. Blueberries are a great source of soluble fiber, and is a fruit that most people with Irritable Bowel syndrome can tolerate in smaller portions. And let's not forget they are packed with antioxidants!



We are fortunate to live up the road from Wagner Berry Farms where we can pick our own blueberries. It doesn't get any fresher than that! They are so tasty I'm lucky if we have enough left to make this recipe by the time we get home!


Most of us don't consume enough fiber in our daily diet, especially if you are following the Low FODMAP diet. Blueberries are a great way to help reach your fiber goals. Fiber helps to keep your bowels regular, helps to lower your cholesterol, and is a complex carbohydrate that better stabilizes your blood sugar.


If you are on the low FODMAP elimination phase you can have up to 1/4 heaping cup of blueberries. This serving size can help minimize bloating.


Another thing that makes this particular blueberry muffins recipe better than the rest, PROTEIN!


By adding the protein powder and low fat Greek Yogurt, you will be eating a muffin that won't leave you hungry shortly after eating it!


This muffin recipe is easily adjustable to suit your food sensitivities. A couple ingredients swaps you may see in here:


  1. Almond milk and apple cider vinegar was used in place of buttermilk.

  2. All purpose 1:1 gluten free flour was used. If you do not need to avoid wheat/gluten products you can use all purpose flour instead.

  3. I used a pea protein powder, but any protein powder can suffice. Ones that are more digestive friendly are whey protein isolate, brown rice protein, egg white protein powders.

  4. You can swap out Greek Yogurt for a coconut or almond based yogurt if you do not tolerate lactose (dairy) products.


Recipe for Low FODMAP-High Protein Blueberry Muffins


Prep Time: 15 minutes Cook Time: 20 minutes Total Servings: 12 muffins


Ingredients:

  • 1 cup of unsweetened almond milk

  • 1 teaspoon of apple cider vinegar

  • 1/4 cup of granulated sugar

  • 1/4 cup of low fat vanilla greek yogurt

  • 1 egg

  • 1/2 teaspoon of vanilla

  • 1 1/2 cups of all purpose gluten free flour (bob's red mill)

  • 1/4 cup of protein powder

  • 1 teaspoons of baking powder

  • 1 teaspoon of baking soda

  • 1 cup of blueberries





Directions:

  • Preheat oven to 375 degrees Fahrenheit

  • Line a muffin tin with liners or use cooking spray.

  • Whisk together almond milk and apple cider vinegar.

  • Mix in Greek Yogurt, egg, vanilla into mixture almond milk mixture and set aside.

  • In a separate bowl combine dry ingredients: flour, protein powder, baking powder, baking soda.

  • Stir in the wet ingredients into the dry ingredients, just until combined.

  • Stir in blueberries

  • Fill muffin tins.

  • Bake for 20 minutes or until a toothpick comes out clean.

  • Let muffins cool before removing from tin and serving.

  • Keep stored in a sealed container in the refrigerator up until one week.

Enjoy these muffins for breakfast on the go or as a snack.


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