GI Rescue Recipes for Kids: Oatmeal Fruit Muffins

One of the biggest challenges on the total elimination or FODMAP diet is finding baked goods and easy-to-grab snacks that taste good. “Always on the run” is part of the lifestyle with kids and in order to adhere successfully to these limited diets, it’s important to stock items that you can have at the ready or take to activities and in the car.  These muffins fit the bill — and they are dairy-free, nut-free, gluten-free and egg-free. I like to bake a big batch and freeze half, so we always have them on hand. This is one of our favorite snacks, plus they’re perfect for a quick breakfast too.

Read about the background behind our elimination diet journey here.

Oatmeal Fruit Muffins

1 cup oatmeal
1 cup of coconut milk
1 cup organic applesauce
1 mashed banana
¼ cup olive oil

Combine the above ingredients and set aside.

½ cup gluten-free flour
½ cup gluten-free oat flour
¼ cup flaxseed meal
½ tsp. baking soda
1 tsp. cinnamon

Combine the flours, baking soda and cinnamon, then mix this mixture into the other.

Fold in 1 -1 ½ cups of your choice of small or chunked fruit. Frozen organic blueberries work great. Spoon into muffin tin.

Bake at 400 degrees for 30 minutes. Let cool 10 minutes before serving. (If at home, we like to top with a spoonful of coconut yogurt.)

FODMAP version of Oatmeal Fruit Muffins:
The FODMAP diet focuses on a large group of dietary sugars called FODMAPs, which stands for Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols. These sugars are often poorly absorbed in the small intestine and ferment causing bacteria and gas. After a few months on the elimination diet, Christina’s doctor switched her to the FODMAP diet, which combined with the right antibiotics got rid of her bacterial overgrowth. She has been instructed to remain on the FODMAP diet as long as possible to maintain her GI health and balance.
– Substitute the applesauce and 1 banana for 4 bananas. To prep the bananas, cut into chunks, add the 1/4 cup of olive oil or coconut oil is fine too, and cook in the microwave for 2 minutes to soften and release the flavor. Then mash with a potato masher.
– Substitute the coconut milk for Lactaid milk.
– Eliminate the flaxseed meal.
– Pecans and walnuts are also okay on the FODMAP diet and good to add if you would like to. Almonds are a no-no, however.

Happy munching!


P.S. Like pancakes for breakfast? Check out our recipe for “Pure-fect Pancakes”!

P.P.S. Do you have any “total elimination” or “FODMAP diet” recipes you like? Please share!! Email me at

Editorial Note: Please note that I am a mom — not a doctor, dietician or nutritionist — so am not trying to give advice, but rather just pass on my own learnings in the kitchen. The recipes I’m sharing may not work for everyone or every elimination diet. 

5 responses to “GI Rescue Recipes for Kids: Oatmeal Fruit Muffins”

  1. Jaimee says:

    These look so yummy! I think my toddlers will love them since they love blueberries as it is. & the recipe seems easy! Thanks for this 🙂

    • angela says:

      Please let me know what you think! Note that since gluten and eggs are eliminated, they are dense vs. fluffy like many muffins. They are more like a meal and very healthy. My daughter loves them. 🙂 xo

  2. […] P.S. Craving pancakes or muffins? Check out our elimination diet recipes for “Pure-fect Pancakes” and Oatmeal Fruit Muffins! […]

  3. […] for breakfast? Muffins for snacks? Check out our recipes for “Pure-fect Pancakes,” “Oatmeal Fruit Muffins” and Lemon Blueberry […]

Leave a Reply

Your email address will not be published.