Almond-Oat Muffins

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Almond-Oat Muffins

Gluten-free, Lactose-free, FODMAP-friendly

Yield: 12-18 muffins

I could almost live on these. The inspiration was a Specific Carbohydrate Diet recipe in Elaine Gottschall’s groundbreaking book, Breaking the Vicious Cycle—but this version is modified with low-FODMAP ingredients. I generally bake a double batch, since these freeze so well. These are my lembas for traveling (fellow Tolkien fans will understand). I generally pack two for each day I’ll be gone, and then I know I won’t starve even if the only restaurant food I can find is a plain chicken breast. Or … an almond-oat muffin and a cup of tea can tide me over until I find other safe food.


Flours Mixture

  • 2 cups almond flour: blanched or unblanched, in any ratio you like
  • ¾ cup gluten-free oat flour
  • ½ tsp (scant) xanthan gum
  • ½ tsp baking soda
  • ½ tsp salt
  • 2 tsp cinnamon
  • ½ tsp (scant) ground cloves

Batter Ingredients

  • 4 eggs
  • ½ c sugar: I like to use about half dextrose when I bake, since dextrose is reported to help digest fructose
  • ½ c cooked, cooled gluten-free oatmeal
  • 3 T melted, cooled butter
  • ¼ c plain, unsweetened almond milk
  • ¾ tsp vanilla


  1. Preheat oven to 375 F. Prepare muffin tins with 12-18 paper muffin cups, depending how large you like your muffins.
  2. Combine Flours Mixture in a medium bowl, stirring well. Keep all liquids away from xanthan gum until it’s well blended with other flours.
  3. Beat Batter Ingredients with an upright mixer in a large bowl until smooth and fluffy. Gradually add the Flours Mixture. The batter should be thick, but if it’s extremely stiff, add 1-3 Tbsp cool water.
  4. Spoon into paper muffin cups. Bake about 25 minutes, until nicely browned. Cool completely on wire rack. These muffins tend to stick to the paper until fully cooled.




Flours Mixture

  • For the oat flour, you may substitute equal parts oat, sorghum, and sticky rice flour.
  • Add 1 Tbsp ground ginger.

Batter Mixture

  • Increase total sugar to 2/3 cup.
  • Add another ¼ tsp of vanilla (total: 1 tsp).
  • Add ½ cup chopped nuts.
  • Optional: Add ½ tsp “Kitchen Bouquet”* or FODMAP-safe bottled browning sauce to the batter ingredients.
  • Optional: Add 1-2 tsp grated fresh ginger.

Cooking for One:

These muffins freeze beautifully. Thaw in refrigerator for best results, or microwave one muffin about 15 seconds. Microwaving does toughen them slightly, but if I eat them warm, I don’t notice.

High Altitude:

This recipe was developed at about 4500 feet. Please take that into account when baking at your own altitude.


Here’s a satisfying, FODMAP-friendly traveler’s breakfast:  One or two Almond-Oat Muffins, an ounce or two of meat, and a small bowl of berries or a quarter of an orange.

*Note: KB contains a trace of onion. If you’re excruciatingly onion-sensitive, don’t risk this—but it helps the muffins look like gingerbread, and eye appeal is important.

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