English Muffins

These low-FODMAP English muffins use a gluten-free 1:1 flour blend and lactose-free milk in place of wheat and regular milk, griddled in rings so they split into the classic nooks and crannies.

Prep 20 min

Cook 20 min

Serves 6

Gluten-freeVegetarianLactose-free

Ingredients

• 2 cups (300 g) gluten-free 1:1 flour blend
• 1 tsp xanthan gum (skip if your blend already lists it)
• 2 1/4 tsp (7 g) instant yeast (one packet)
• 1 tbsp (12 g) white sugar
• 1 tsp fine salt
• 1 cup (240 ml) lactose-free milk, warmed to 105 to 110F (40 to 43C)
• 1 large egg, at room temperature
• 2 tbsp (28 g) unsalted butter, melted and slightly cooled
• 3 tbsp fine cornmeal or polenta, for dusting
• Neutral oil, for the griddle and rings

Instructions

Mix and proof the batter

1. In a large bowl, whisk the flour blend, xanthan gum (if using), salt, and sugar until combined.
2. Warm the lactose-free milk until it is just warm to the touch, not hot. Stir in the yeast and let it sit for 5 minutes, until it looks foamy.
3. Add the milk mixture, egg, and melted butter to the dry ingredients. Beat with a spoon or hand mixer for 1 to 2 minutes into a thick, sticky batter that is closer to muffin batter than bread dough.
4. Cover the bowl and let it rise in a warm spot for 45 to 60 minutes, until puffy and bubbly.

Griddle in rings

1. Set 3 to 4 inch metal rings on a cold nonstick skillet or griddle. Oil the inside of each ring and the pan, then dust both with cornmeal.
2. Spoon batter into each ring to about two-thirds full and smooth the tops. Dust the tops with a little more cornmeal.
3. Cook over low to medium-low heat for 6 to 8 minutes, until the bottoms are deep golden and the edges look set. Keep the heat low so the centers cook before the outsides scorch.
4. Twist to release the rings, flip the muffins, and cook another 6 to 8 minutes on the second side.

Finish and split

1. If the centers still feel wet, move the muffins to a 350F (175C) oven for 5 to 10 minutes, or until a thermometer in the center reads about 200F (93C).
2. Cool on a wire rack for at least 15 minutes. Splitting them hot compresses the crumb.
3. To serve, pierce around the equator with a fork and pull the halves apart by hand for the ragged nooks and crannies, then toast.

Tips & Substitutions

• No muffin rings. Remove both ends from clean 6 oz cans (tuna or similar) or use wide metal cookie cutters. Oil them well so the batter releases.
• Check your flour blend. Some low-FODMAP blends already contain xanthan gum, and adding more makes the crumb gummy, so read the label first. Avoid blends based on chickpea, lentil, soy, or amaranth flour.
• Dairy-free version. Swap the lactose-free milk for unsweetened almond, macadamia, or rice milk and use a dairy-free spread in place of butter. The rise and texture stay close.
• Egg-free. Replace the egg with 3 tablespoons aquafaba or a flax egg (1 tbsp ground flaxseed plus 3 tbsp water, rested 10 minutes). Expect a slightly denser crumb.
• Cornmeal note. Cornmeal and polenta are low FODMAP, and the dusting here is a small amount. Fine rice flour also works if you prefer.
• Batter feel. Gluten-free batter should mound off the spoon rather than pour. If it seems runny, rest it 10 more minutes or add flour a tablespoon at a time.

Why This Works

• Gluten-free flour blend. Wheat carries fructans, the FODMAP that makes standard English muffins a problem. A rice and starch based 1:1 blend gives structure without them.
• Lactose-free milk. Regular milk adds lactose, while lactose-free milk has that sugar already broken down, so it hydrates the batter without the load. The butter portion here is small.
• Yeast and sugar. Baker's yeast is low FODMAP, and the tablespoon of sugar mostly feeds the yeast during the rise rather than staying in the finished muffin.
• No onion or garlic. English muffins are naturally free of both, so there is nothing to swap out and no infused oil needed.

Storage

Store cooled muffins in an airtight container at room temperature for up to 2 days, or in the fridge for up to 4 days. For longer storage, split them first and freeze in a bag for up to 3 months, then toast straight from frozen. Gluten-free muffins dry out faster than wheat ones, so a quick toast is the best way to revive the texture.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.