Five Minute Low-FODMAP Maple Cinnamon and Pecan Mug Muffin; Gluten-free, Dairy-free

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Ready in 5 minutes, but tastes like it took hours. This low-FODMAP Maple Cinnamon and Pecan Mug Muffin is moist, delicious, and perfectly sized for a breakfast, snack or dessert.

Try this low-FODMAP Mug muffin or one of my other low-FODMAP Microwave recipes- you won’t be disappointed!

Or check out the other amazing inspiration on the blog-I have over 475 more low-FODMAP recipes to try!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Five Minute Low-FODMAP Maple Cinnamon and Pecan Mug Muffin; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 1-2

Prep time: 3 min

Cook time: 2 min, divided

Total time: 5 min


  • 2 tbsp whisked egg
  • 3 tbsp low-FODMAP milk (such as lactose-free, or almond milk for dairy-free version)
  • 5 tbsp gluten-free Bisquick (see my low-FODMAP recipe swap blog for a copycat recipe if needed)
  • 1 tbsp maple syrup
  • 2 tbsp canola oil
  • 1 tbsp brown sugar
  • ½ tsp cinnamon
  • 1 tsp coconut oil
  • 2 tbsp (15 g) chopped pecans


  • Heat coconut oil, brown sugar and pecans in microwave for 30 seconds until melted well and stir to coat pecans completely; set aside for later
  • Mix all ingredients except pecan/brown sugar mixture in a mug at least 12 oz. in size
  • Swirl the pecans in the batter and sprinkle a little over top
  • Microwave on high 1:15 to 1:30 minutes until dough rises to top of mug and appears firm in the center

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Comments Rating 5 (2 reviews)

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  1. jennchamp August 22, 2019
    • Rachel Pauls Food August 23, 2019
  2. CRS October 10, 2019
    • Rachel Pauls Food October 10, 2019
  3. Anonymous January 27, 2020
    • Rachel Pauls Food January 28, 2020
  4. olive harte May 19, 2021
    • Rachel Pauls Food May 19, 2021
      • Olive Harte May 20, 2021
        • Rachel Pauls Food May 20, 2021

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