Low-FODMAP 5 Minute Banana Muffin-in-a-Mug; Gluten-free, Vegan

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I love low-FODMAP mug cakes and mug muffins because you always have just the right amount.  Plus they literally take five minutes.

I hate to waste good food.  So if there is a banana that is too bruised for my children to eat, then I put it in the freezer for future low-FODMAP baking or low-FODMAP smoothies.

If you are like me, then low-FODMAP Banana Muffin-in-a-mug is the ideal use for those bananas! In the mornings when you want a little something special for breakfast, or in the evenings when you want a tasty treat, this low-FODMAP 5-minute banana-muffin-in-a-mug is calling you.

Low-FODMAP banana muffins have great nutrition from the banana- including potassium and natural fiber. Plus, your  whole family will love them in this easy, gluten-free and vegan recipe.

You may also love my low-FODMAP 5 minute Chocolate Mug Cake and my low-FODMAP Microwave Berry Crisp and Cobbler recipes! Or else check out over 300 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP 5 Minute Banana Muffin-in-a-Mug; Gluten-free, Vegan 

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

Serves: 2-3

Equipment: 1 standard sized mug, and a microwave


  • 4 tablespoons gluten-free, low-FODMAP flour (I use Authentic Foods GF Classical Blend)
  • ½ tsp xanthan gum, if not an additive in your flour
  • ¼ teaspoon baking powder
  • ¼ teaspoon baking soda
  • 1/8 teaspoon salt
  • ¼ teaspoon cinnamon, optional
  • 1/3 cup ripe yellow banana, mashed
    • this is about 1 medium banana
    • depending on ripeness the FODMAP content of banana changes.  If you select unripe (firm) fruit then you may be able to consume up to one medium banana
  • 3 tablespoons packed brown sugar
  • 2 tablespoons canola oil or melted coconut oil
  • 1/4 teaspoon pure vanilla extract
  • Your choice of ‘stir-in’
    • Up to 30 g semisweet/dark chocolate chips, or up to 20 g chopped pecans or walnuts
    • can also use a combination of both!
  • For non-vegan option, beat an egg and measure out 2 tablespoons to add to the batter
  • Sugar and cinnamon to sprinkle on top, optional


  • In a standard sized mug combine flour, xanthan gum, cinnamon, baking powder, baking soda, and salt
  • Stir in mashed banana, sugar, oil and vanilla. Do not overmix
    • for non-vegan version, add beated egg (makes the cake slightly lighter)
  • Add chocolate chips or nuts, based on preference
  • Microwave, 1 minute at a time, for 1-2 minutes, until toothpick inserted comes out clean or with a few moist crumbs
  • Mine took 1 min 15 seconds
  • If you prefer to remove this low-FODMAP muffin from the mug prior to eating, then spray the mug with non-stick spray, and prepare ingredients in a separate bowl
  • Can also make half recipe in individual ramekins, these took about 45 seconds for me to cook!
  • Rich, soft and gooey on the inside.  Yummy low-FODMAP Banana Muffin in a Mug!

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Comments Rating 5 (3 reviews)

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  1. Andrew March 21, 2020
    • Rachel Pauls Food March 21, 2020
  2. Easy and delicious May 19, 2020
    • Rachel Pauls Food May 19, 2020
  3. Yessica March 22, 2021
    • Rachel Pauls Food March 22, 2021
  4. Margaretha November 11, 2021
    • Rachel Pauls Food November 11, 2021

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