Low-FODMAP 5 Minute Banana Muffin-in-a-Mug; Gluten-free, Vegan
January 15, 2018
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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
Ingredients
- 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
Directions
- 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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2 Comments
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Brilliant
My partner and I love mug cakes. She’s on a low FODMAP diet so we haven’t been able to have use our normal recipes so this was a great find. Yum. Ours took one minute to cook and absolutely filled the mugs. Don’t be tempted to double the recipe unless you have a much larger vessel. We halved the sweetener too.
Andrew,
This is awesome! Check out our list of low-FODMAP Mug Recipes for other microwave treats. Have a great day 🙂