Double Chocolate Muffins – Fructose Friendly & Gluten Free

Double Chocolate Muffins - Fructose Friendly & Gluten Free

These chocolate chip muffins were an experiment for Evgeny – one which thankfully proved successful! After I made a batch of banana nut muffins, he was eating them and adding in chocolate chips separately; two per mouthful. I asked him what he was doing and I was told that all muffins should have chocolate chips, no exceptions.

You know the saying, “Happy wife, happy life?” The same holds true for husbands (or any partner), minus the catchphrase. Well, this is my answer to that. He won’t need to add any extra chocolate to these! And keeping with that theme, these would go down a treat on Valentine’s Day and earn you some serious brownie points… chocolate brownie points… Mmmmm, brownies.


  1. Monash released an update a few months ago that states that 3 tsp. (1 tbsp.) of cocoa powder are low FODMAP. If you put in the full 6 tbsp. of cocoa powder, then you only get 1/4 tbsp. of cocoa powder per muffin. You’re sweet!
  2. Buttermilk isn’t lactose free but you can replace it with LF milk with a dash of lemon juice added – alternatively, just use a dairy free milk of your choice.
  3. I used dark chocolate chips in these muffins but you can use any type you like that you can tolerate.
  4. Almonds are listed as low FODMAP in servings of 10 nuts or less – the 1/2 cup spread over 24 muffins is well within this.
  5. I am loving how well virgin coconut oil creams with sugar – so much better than normal butter – but of course, either works well in this recipe.

Double Chocolate Muffins

Makes 24 muffins.

  • 3 cups GF plain flour
  • 1/2 cup almond meal
  • 3-6 tbsp. unsweetened cocoa powder
  • 2 tsp. baking powder
  • 1 1/2 tsp. salt
  • 1/2 tsp. xanthan gum
  • 1 cup virgin coconut oil/softened unsalted butter
  • 1 cup castor sugar
  • 3 eggs
  • 2 tsp. vanilla extract
  • 2 cups buttermilk
  • 2 tsp. white wine vinegar
  • 1 to 1 1/2 cups chocolate chips (white, milk, dark or a mixture – whatever you tolerate)

Preheat the oven to 180 C/350 F and line two 12 hole muffin trays with patty pans.

In a large bowl, sift the plain flour, almond meal, cocoa powder, salt, baking powder and xanthan gum and set it aside.

In the bowl of your stand mixer, cream the coconut oil (or butter) and sugar for 2-3 minutes on a medium speed. Add in the eggs and continue to beat on medium for another 203 minutes, until the mixture is completely smooth. Next, add in the vanilla and beat until combined.

WP_20140113_21_21_03_Pro WP_20140113_21_26_57_Pro

Now add the white wine vinegar to the buttermilk and add the buttermilk mixture in while continuing to beat on low, alternating with the dry ingredients – 1/4 of each at a time. When all the ingredients are in the stand mixer’s bowl, beat on medium until they are thoroughly combined and then switch to a low speed before adding in the chocolate chips and beating for another minute.


Place a lightly heaped 1/4 cup of the batter in each and bake for 20 minutes – rotating the trays from top to bottom halfway through to ensure even cooking – if you have a fan forced oven you will not need to do this… lucky you!

Let them sit for 15 minutes before placing the muffins on a cooling rack to come to room temperature.


To serve, either dust them with icing sugar or make a chocolate ganache icing for an extra rich chocolate hit.



Banana Nut Muffins – FODMAP/Fructose Friendly & Gluten Free


I am SO excited to share this recipe with you guys, not just because these muffins are so moist and delicious without being overly sweet but because it was the first successful use of my own gluten free plain flour blend!

When trialling this flour, I had to use a recipe that I had down pat, and what better recipe than an old favourite? That way I’d know, if something went wrong, I could blame the flour blend.

Banana bread/muffins/cake is a comfort food for me – good thing that bananas are low FODMAP – and I like baking them in individual servings so that I can freeze them and let one thaw each day that I want one. It also means that they last longer, seeing as they’re frozen and I can’t just grab one out and scoff it – I need to wait and be patient. SO not my strong suit.

These muffins work well for breakfast on the go, a morning tea or a dessert – maybe give them a dose of cream cheese icing if you want to serve them for dessert and have them looking the part.


  1. Bananas are low FODMAP, except for overripe sugar bananas. But your average supermarket banana is safe as long as it’s a small to medium size.
  2. Almonds are low FODMAP in servings of 10 nuts. There is only 1/4 cup of almond meal in this entire recipe, spread over 12 muffins, so FODMAP-wise they’re safe.
  3. For a lactose free muffin – use unrefined virgin coconut oil instead of butter and a LF milk with a dash of lemon juice.
  4. For a vegan option, use the LF options as well as 1/3 cup silken tofu instead of the eggs, the instructions remain the same. Alternatively, use your favourite egg replacement method.

Banana Nut Muffins

Wet ingredients

  • 115 g (approx 1/2 cup) butter or virgin coconut oil
  • 1/2 cup dextrose
  • 1/4 cup pure maple syrup
  • 2 eggs or 1/3 cup silken tofu
  • 1 1/2 medium bananas, mashed
  • 2 tsp. vanilla extract
  • 1/2 cup buttermilk – or lactose free/non-dairy milk with a dash of lemon juice

Dry ingredients

  • 250 g GF plain flour
  • 1 tsp. baking powder
  • 1/2 tsp. xanthan gum
  • 1/4 cup almond meal
  • 1/4 cup desiccated coconut shreds
  • 2 tbsp. chia seeds
  • 2 tsp. ground cinnamon
  • 1/2 tsp. ground allspice
  • 1/4 tsp. ground cloves
  • 1/2 tsp. salt

Preheat the oven to 180 C/350 F and line a 12 pan muffin tray with patty pans.

Cream the butter, sugar and maple syrup on a medium speed for 2-3 minutes, then add in the eggs, mashed banana, vanilla extract and buttermilk and mix until combined.

Meanwhile, sift all the dry ingredients into a separate bowl and stir through. When the wet ingredients are thoroughly mixed, gradually add in the dry ingredients and keep beating on a medium speed for 2-3 minutes, scraping down the edges as necessary.


Scoop a heaped 1/4 cup measure into each pan and sprinkle with extra desiccated coconut. Bake for 15-20 minutes at 180 C, or until a centre muffin tests clean. Let them sit in the pan for 15 minutes before removing them to a cooling rack and allowing them to reach  room temperature before you box or freeze them.


IMG_4310 IMG_4311

Banana Cake – Low FODMAP, Fructose Friendly & Gluten Free

Please view this recipe, “Banana Cake – Low FODMAP & Gluten Free,” at it’s new location on The Friendly Gourmand.

Don’t forget to sign up at the bottom of The Friendly Gourmand to receive an email whenever a new recipe or research article is posted!