Low FODMAP Recipe - Carrot & Pineapple Muffins



1 cup brown rice flour (preferably superfine)

1/3 cup coconut flour

1/3 cup tapioca starch

2 teaspoons baking powder

¾ teaspoon kosher or fine sea salt

1 teaspoon ground cinnamon

2 large eggs

1 cup coconut sugar

½ cup grapeseed (or other neutral tasting) oil

½ cup low fat coconut milk (or other dairy free milk)

2 teaspoons pure vanilla extract

2 tablespoons maple syrup

2 ½ cups grated carrots (from approximately ¾ pound)

One 1.5 ounce packet Crunchies Freeze Dried Pineapple


8 ounces dairy free cream cheese (or low fat cream cheese if dairy is not an issue) – at room temperature

4 tablespoons maple syrup ¼ teaspoon kosher or fine sea salt


Line a 12 cup muffin tin with paper liners. Preheat oven to 375 degrees.

Sift the brown rice flour and coconut flour into a large mixing bowl; add the tapioca starch, baking powder, ¾ teaspoon salt and cinnamon. Whisk to combine.

In another mixing bowl lightly whisk the eggs, add the coconut sugar, grapeseed oil, coconut milk, vanilla, and 2 tablespoons maple syrup and whisk to combine.

Combine the grated carrots with the pineapple in a bowl, add about ¼ cup of the flour blend and toss to coat.

Add the liquid ingredients to the flour mixture, whisk to combine then add the carrot/pineapple mixture and fold in. Divide the batter among the prepared muffin tins, filling each cup full. Bake for 25 minutes or until a toothpick inserted in the center of a muffin comes out clean. Let cool in the pan for 5 minutes then remove to a wire rack to finish cooling.

With a handheld mixer, beat the cream cheese substitute with the 4 tablespoons maple syrup and salt until smooth. Refrigerate until serving.

Either spread the topping on the muffins or serve the topping on the side.

Can be made 1- 2 days ahead, store topping in refrigerator and muffins in an airtight bag at room temperature.


A gluten free recipe that makes 12 muffins.


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Low FODMAP Baking Recipes