Hello and here’s to a great new week ahead!
I thought I would share a fun new low FODMAP vegan recipe I have been experimenting and enjoying in my kitchen this last week. I had a friend visit that follows a vegan diet–and I wanted to create a healthy little oat based muffin for her.
I have tried this recipe with different fruits (mashed banana or grated apple) along with some veggies-grated carrots and zucchini- to boost plant variety and fiber.
Note: two tablespoons of grated apple is a low FODMAP portion–so this is a great recipe to add some grated apple to enjoy this fall favorite fruit. Just sub in 1/2 cup grated apple for the banana in the recipe below –and stick with 1 large muffin or 2 small as the low FODMAP serving size.
We love these little tasty nourishing oat cups!
I can’t say these are the most photogenic of my recipes (Ha!)…but they taste amazing!!
And here is the recipe!
Oat, Carrot + Zucchini Cups (Vegan, Dairy free, + Low FODMAP)
Ingredients
- 2 cups old-fashioned rolled oats
- 1/2 cup oat flour
- 1 teaspoon baking soda
- 2 tablespoons chia seeds
- 1 1/2 cups almond milk
- 1/4 cup maple syrup
- 1/4 cup extra virgin olive oil
- 1 teaspoon vanilla
- 1 teaspoon cinnamon
- 1/2 cup grated carrots
- 1/2 cup grated zucchini
- 1 medium ripe banana, mashed
- 2 tablespoons hulled sunflower seeds
- 1/3 cup flaked unsweetened coconut, if desired
Instructions
- In large bowl, add oats, oat flour, baking soda, chia seeds, almond milk, maple syrup, olive oil, vanilla, cinnamon, grated carrot, grated zucchini and mashed banana (or sub in 1/2 cup grated apple as an alternative). Stir to blend.
- Cover mixture and let sit in refrigerator for at least 1 hour up to 4 hours to set.
- Preheat oven to 350 degrees F--when ready to remove mixture from refrigerator.
- Add mixture evenly into 12 regular muffin cups or 6 large muffin cups (I used large). Top with sunflower seeds and a little flaked coconut on top, if desired.
- Bake for 20-25 minutes for regular size or 30-35 minutes for larger size.
- Important: Let oat cups sit for 15-20 minutes (minimum) before removing from muffin tin to let firm up.
Laury Hunt
Sounds yummy. Always looking for something to grab when I’m in a hurry and not have to eat just cereal. Also, since I buy some of my ingredients in bulk (various types of oats, special flours), glad to be able to use them regularly. Also happy to find places I can use a little of things I miss, i.e. apples 🙂
katescarlata
Nice to hear from you Laury! Yes, apples, especially in New England this time of year–are so good. Try small amounts and increase to your tolerance.
Melanie Blank
I find that I can tolerate 1/2 apple if peeled. I wonder if a lot of the FODMAPS are in the peels. I did the FODMAP diet a few years ago, but I find that I need to follow some of it long-term. Unfortunately, I did part of the testing but didn’t finish it. (Long story…) I also find that my reactions to different FODMAPS are not consistent. Thanks for this nice recipe. I like to cook but I don’t like to bake. I gave up baking years ago, but this is easy. :))
Kim Gregory
I can’t eat almonds (they give me migraines) so can I replace the almond milk with coconut milk? Can I also use a 1/2 C of applesauce in place of the zucchini?
katescarlata
Yes, you can sub any milk option that your prefer and tolerate. and yes, you can sub the applesauce for the zucchini–just stick w/ portion amounts recommended if you are on a Low FODMAP diet. The applesauce will be “wetter” than the zucchini–so maybe add an extra 2 TB of oats.
Dawn
Can I substitute more banana or applesauce for the maple syrup and olive oil?
katescarlata
You can try–but I haven’t experimented with that–so not sure how it will turn out. You may need slightly less oats.
Paul-E Geddes
Can I substitute Gluten Free Flour for some of the oats and oat flour. I can only tolerate a small amount of oats.
Thank you
katescarlata
Absolutely give that a try! I haven’t tested that out–but it should work.
Laura
The sunflower seeds are listed in the ingredients, but I don’t see instructions for when to add them. Do they get mixed in with everything else, or sprinkled on top? Looking forward to trying these!
katescarlata
Yes, sprinkle the sunflower seeds on top! Sorry, about that Laura–missed that detail in the recipe. I just updated. I hope you enjoy them!
Laura
Thanks! I like them, but think if I made them again I’d add a little salt (which I think is in most muffin recipes), since I think the flavors might be more to my taste with that small modification. 🙂
Julie
These were good. I don’t like almond milk & it sometimes upsets my tummy so I used Lactose-free 2% milk. I also am not a big fan of pumpkin seeds so I substituted hemp seeds. Otherwise, I followed the recipe. These are quite tasty and w/ some homemade lactose-free yogurt will make a good breakfast all week. I always look forward to you recipes, and will share this w/ a vegan friend who sometimes watches FODMAPS.
MaryBeth Newman
I try to stay away from butter. Is there anyway I can use coconut oil instead to replace the butter?
katescarlata
Yes, you can sub in coconut oil if that is your preference!