It’s almost summer! Temperatures are high and COVID infection rates are low in my area. This means that I’m out and about more these days. With IBS, day trips always take a little more planning than usual. I always make sure to pack my bag with care. I clean and fill my water bottle and pack some safe-for-me snacks. Preferably something that doesn’t get messy in my bag and which fills me up for a while. Low FODMAP jalapeño cheddar muffins are a newcomer in my kitchen. They have some protein, some carbs and keep well in my lunch box. And they make for perfect little snacks on the go!
Canned vs. fresh jalapeños
The jalapeños I used for this recipe are canned. They are pickled which means they lost a little bit of heat, but still taste pretty good and keep a lot longer. According to the Monash FODMAP app, these pickled jalapeños contain only trace amounts of FODMAPs. This is not the case with fresh jalapeños: these are safe up to 29 grams (or 1 small chili) per serving. In larger amounts, fresh jalapeños contain fructose.
Because it’s so easy to accidentally stack FODMAPs, I opt for the pickled jalapeños in this case. I just find it easier this way. If you don’t have issues with fructose malabsorption or you keep a close eye on FODMAP stacking, feel free to use a fresh jalapeño chili.
Ingredients for low FODMAP jalapeño cheddar muffins
At the base of these hearty muffins is a blend of cornmeal and regular gluten-free flour. Check the ingredient card for the complete ingredient list.
Instant polenta – Also known as cornmeal. Instant polenta is a coarsely ground cornmeal that gives a little texture and sweet taste to the muffins.
All-purpose gluten-free flour – I use Schär Mix It Universal.
Baking powder – If you have a gluten intolerance, check the ingredient list on your baking powder first. Some brands add wheat starch to their product.
Unsalted butter – A cheaper alternative to butter is hard margarine.
Mature cheddar – Cheddar cheese is naturally low in lactose, and low FODMAP as a result. I wouldn’t mess around too much with substitutes here: the fat content of the cheese you use will drastically change the result.
Canned jalapeño slices – Pickled jalapeño are FODMAP-friendly. However, eating spicy foods can trigger IBS symptoms in some people.
How do I store my muffins?
Low FODMAP jalapeño cheddar muffins can be made ahead, but need a little care to prevent them from drying out. Let the muffins cool completely first. To refrigerate, line an airtight container with paper towels before putting the muffins in. Cover with another paper towel. They keep in the fridge for up to five days.
To freeze them, you can either wrap each muffin individually with cling wrap or place them in a freezer bag with as little air as possible. Let them thaw at room temperature before eating. Eat within two months.
Low FODMAP jalapeño cheddar muffins
- 80 grams instant polenta (or cornmeal)
- 80 grams all-purpose gluten free flour
- 1 tbsp baking powder
- 0.25 tsp table salt
- 1 medium egg
- 150 ml lactose free milk
- 40 grams unsalted butter
- 90 grams mature cheddar
- 50 grams jalapeño slices, from jar
- Pre-heat the oven to 200°C (or 180°C fan/gas mark 6).
- In a mixing bowl, combine gluten-free flour with polenta, baking powder and salt.
- Beat the egg. Melt butter and add it to the dry mixture along with the milk and egg. Use a spatula to fold ingredients until combined.
- Reserve six jalapeño slices for topping and chop the rest into small bits. Finely grate cheddar and keep about ⅕th aside for topping. Fold the chopped jalapeño and grated cheddar into the muffin batter.
- Line a muffin tin with muffin liners and divide the batter over the cups. Place a jalapeño slice in the middle of each muffin and sprinkle the rest of the grated cheddar on top.
- Bake muffins in the middle of the oven for 20 minutes. After baking, let them rest for 10 minutes before removing from the muffin tin and allow to cool completely.
- While jalapeños contain only trace amount of FODMAPs according to Monash, eating spicy foods can trigger IBS symptoms.
Blogpost and recipe last revisited September 2022.