Three pumpkin spice banana oat cookies on a plate

Healthy pumpkin spice banana oat cookies

At this time of year, we eat many speculaas flavored things here in the Netherlands. This is a very similar flavor as speculoos or pumpkin spice in other countries.

I love eat traditional sweets with pumpkin spice, such as our Dutch kruidnoten or speculaas cookies. But I notice that eating too much of this doesn’t make me feel good.

That is why I try to keep a little bit of balance. Every now and then I eat what I feel like eating and I enjoy some homemade cookies and other autumn goodies.

Such as this yummy gluten-free pumpkin pie.

But most of the time I try to make healthy choices and choose things to nourish my body with. So that I get some good nutrients that my body can use.

A low FODMAP pumpkin spice banana oat cookie held in a hand

Because I love the pumpkin spice flavor in the autumn and winter, I also try to make nutritious snacks with it. Like these healthy pumpkin spice banana oat cookies.

I based this recipe on the popular banana oat cookies that have been on my blog for quite a few years now.

These cookies only have a few ingredients, are very simple to make, and are nutritious.

Pumpkin spice banana oat cookies with chocolate chips

How to make pumpkin spice banana oat cookies

What are the simple ingredients of these cookies you wonder? The name of this recipe already tells you a lot about that 😉

For these cookies you need:

  • 1 medium unripe banana: the riper the banana, the higher the FODMAP contents.

    A firm yellow banana is low FODMAP up to 100 grams per serving (or 1 medium banana).

    A ripe brown spotted banana is only low FODMAP up to 35 grams. per serving (or 1/3 banana).

    Therefore pick a yellow banana without brown spots for this recipe if you eat low FODMAP.
  • Oats: for the low FODMAP diet, you can pick any kind of oats. I use quick oats.

    If you have to eat strictly gluten-free, make sure to use certified gluten-free oats.
  • Pumpkin spice: that is what you need to give the cookies their pumpkin-spiced flavor.
  • Optional: to make the cookies even better you can stir a little bit of dark chocolate into the batter.

    And if you happen to be in the Netherlands or have some Dutch food around: a few crumbled low FODMAP kruidnoten or 1-2 crumbled speculaas cookies.

But also without the extra additions with only banana, oats and pumpkin spice these cookies taste great!

Low FODMAP pumpkin spice banana oat cookies on a plate
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Low FODMAP pumpkin spice banana oat cookies on a plate

Healthy pumpkin spice banana oat cookies

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  • Author: Karlijn
  • Total Time: 15 min
  • Servings: 3 1x
  • Diet: Gluten Free


Healthy pumpkin spice banana oat cookies with only 4 main ingredients. Delicious as healthy snack or breakfast. Gluten-free, lactose-free and low FODMAP.


  • 1 medium unripe banana
  • 40 grams (3/8 cup or 1.3 oz) oats
  • 1 tsp pumpkin spice
  • A pinch of salt
  • Optional: a few low FODMAP kruidnoten or 1-2 speculaas cookies (Dutch cookies)
  • Optional: 10 grams (0.35 oz) of dark chocolate, chopped


  1. Preheat the oven to 180 degrees Celsius (350 F).
  2. Mash the banana and place it in a bowl. Add oatmeal, pumpkin spice, salt, and optionally crumbled kruidnoten/speculaas and/or chopped dark chocolate.
  3. Line a baking tray with baking paper.
  4. Spoon three scoops of batter onto the baking tray (or 6 if you want smaller cookies) and bake the cookies in the oven for 10-12 minutes. If you make smaller cookies, they will probably take a few minutes less. Keep a close eye on the cookies while baking.
  • Prep Time: 5 min
  • Cook Time: 10 min
  • Category: Healthy snack
  • Method: Oven
  • Cuisine: International

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen

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