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Papaya Oat Muffins

FODMAP muffin recipe - Papaya Oat Muffins

I have a confession to make, I hadn’t tried papaya/pawpaw until a few months ago and man do I feel like I have been missing out!  The taste is similar to melon but not quite as sweet and much softer.  This large, seeded fruit is native to Central America and southern Mexico but is actually grown the most in India.  It is a great fruit to eat by itself, add to smoothies, baked goods (FODMAP muffin recipes anyone?!) and even in savory recipes.  

Funny story, my mother in law one day brought over a large papaya to help with my sweet nieces’ constipation problems.  She had read it helps with digestive issues and Emma immediately turned her nose to it when she tried it.  We all took a turn and had the same reaction.  I later learned that unless the papaya is super ripe, it doesn’t have a great taste to it.  The best way to know if a papaya is ready is by the color (should change from green to yellow) and should be soft.  Good thing I was willing to try it again!

I was surfing online and came across a fun fact that papaya can help increase a woman’s milk supply.  These FODMAP muffin recipes not only have papaya but also oats and flax seed to help with lactation.  Whaoo! Bring on that breast milk or really just a delicious muffin recipe with lots of great benefits! P.S. check out these delicious oatmeal chocolate chip lactation cookies.  Also, it’s important to note to stay clear of papaya the first and second trimester as it can bring on contractions.  

Here are some other great health benefits of consuming this delicious fruit:

  • As I said earlier, this fruit is wonderful for digestion as it has a digestive enzyme that helps break down proteins.
  • Has anti-cancer properties to help fight against certain cancers.
  • Can help regulate periods and menstrual cycles.

Also, this is a wonderful low FODMAP fruit option as 1 cup portion of papaya is safe.  In the FODMAP world, that’s huge portion size!

My Dad helping me puree papaya
My Dad helping me puree papaya
Wet ingredients mixed together
Wet ingredients mixed together
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FODMAP muffin recipe - Papaya Oat Muffins

Papaya Oat Muffins

  • Author: Fit Fab FODMAP
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 1 dozen muffins 1x
  • Category: breakfast


A delicious muffin recipe filled with nutritious and healthy ingredients like oats, flax seed, and papaya.




  1. Preheat the oven to 35o degrees.
  2. In a large bowl, mix together the flours, baking soda, salt, ginger, and flaxseed.  Set aside. 
  3. In a medium-size bowl, combine the egg, vanilla extract, pureed papaya, sugars, and melted butter.  
  4. Combine the wet ingredients with the dry ingredients and mix together until just combined.
  5. Fill a cupcake liners with 3/4 batter and bake for 25 minutes or until a toothpick comes out the center of the muffin clean.

Keywords: low fodmap muffins, fodmap diet breakfast, lactation muffins, papaya recipes

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