Low FODMAP pumpkin bread on a plate

Low FODMAP pumpkin bread

I think my favourite healthy snacks are healthy breads, such as banana bread and zucchini bread. Now that pumpkin season has started again, I thought it was time to add a pumpkin bread to the collection of healthy “breads”. I still find it interesting that these types of bakes are called breads because in terms of texture it looks much more like a cake. So, I would find healthy banana cake and pumpkin cake a more logical name. But low FODMAP pumpkin bread it is!

A perfect snack

Why is this recipe, like banana bread and zucchini bread, such an ideal snack, you might ask? The nice thing about these types of recipes is that you only have to prepare them once and then you can enjoy it for several days. I always cut this pumpkin bread into slices and freeze it, well packaged.

When I go to work or elsewhere, I take a slice out of the freezer and take it with me. This way you have a delicious homemade snack for a week or two! 

Low FODMAP pumpkin bread on a plate with pumpkin puree on the side

The ingredients of the pumpkin bread

I based this pumpkin bread on this recipe from Kristine’s Kitchen blog. I made the recipe gluten-free and adjusted it a bit to my taste. Below I explain a number of low FODMAP ingredients that I use and for which you could possibly replace them:

  • Gluten-free flour: I use Schär Mix It Universal, this is the flour mix that I have the best experience with for baking cakes and pastries. Another gluten-free basic flour mix that is low FODMAP should also work. I would not choose flours with a present flavour, such as buckwheat flour or flours that are very limited low FODMAP, such as almond flour.
  • Pumpkin puree: I make pumpkin puree from pumpkin cubes. I used about 400 grams of pumpkin in cubes for this pumpkin bread. I cook the cubes until the pumpkin is completely soft. Drain well. Then puree it in a food processor or with a hand blender. Leave to cool and then measure off 1 cup of pumpkin puree. Japanese pumpkin or kabocha pumpkin is the only pumpkin variety that has been tested and is low FODMAP in large quantities (spaghetti squash too, but it is not suitable for this recipe). You can also use canned pumpkin, this is low FODMAP up to 75 g per serving. 
  • Maple Syrup: I use maple syrup as a sweetener. This pumpkin bread is not very sweet, but personally like it like this. I like to eat the pumpkin bread with some margarine or butter on it. If you like it sweet, you could add some extra maple syrup. You can also use rice syrup instead of maple syrup.
  • Almond milk: I use almond milk in this recipe, but you can also replace it with another type of low FODMAP milk. For example lactose-free cow’s milk or rice milk.
  • Coconut oil or butter: butter is low FODMAP and can therefore be used in this recipe. If you are very sensitive to lactose and already react to very small amounts of lactose, it is better to choose coconut oil.

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

Low FODMAP pumpkin bread on a plate

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Low FODMAP pumpkin bread on a plate

Low FODMAP pumpkin bread

  • Author: Karlijn
  • Total Time: 60 min
  • Servings: 12 1x
  • Diet: Gluten Free


A delicious snack: low FODMAP pumpkin bread! Easy to make and handy for on-the-go. Gluten-free and lactose-free.


  • 225 g (1 1/2 cups) gluten-free flour (I use Schär Mix It Universal)
  • 1 tsp baking soda
  • 1/2 tsp baking powder
  • 2 tsp pumpkin spice
  • A pinch of salt
  • 220 g (1 cup) pumpkin puree*
  • 2 eggs, at room temperature
  • 6 tbsp butter or coconut oil, melted (use coconut oil to make this recipe entirely lactose-free)
  • 60 ml (1/4 cup) almond milk
  • 100 ml (1/2 cup) maple syrup
  • A 22 cm (8,6 inch) long cake tin


This recipe is based on this recipe by Kristine’s Kitchen blog

  • Preheat the oven to 180 degrees Celsius (350 F).
  • Put flour, baking powder, baking soda, pumpkin spice and salt in a bowl and stir to combine. Set aside.
  • Melt the butter or coconut oil in the microwave. Add the pumpkin puree, maple syrup, almond milk and eggs and stir to combine.
  • Stir the flour mixture carefully into the wet ingredients.
  • Line the cake tin with baking paper. Pour in the batter. Bake the pumpkin bread in the oven for approximately 45 minutes.
  • Keep a close eye on the pumpkin bread from halfway through the baking time. If it gets dark too quickly, you can cover it with aluminum foil. The pumpkin bread is done when a skewer comes out clean. It may take a few minutes longer or shorter in your oven.
  • Remove the pumpkin bread from the oven and let it cool in the tin for 15-20 minutes. Then take it out of the cake tin and let it cool down completely.


* I cook approximately 400 grams of pumpkin in cubes until the pumpkin is completely soft. Drain the pumpkin well. Then puree it in a food processor or with a hand blender. Let cool and then measure 1 cup of pumpkin puree. At the top of the blog post under the heading about the ingredients you can read which kinds of pumpkin are low FODMAP. You can also use canned pumpkin, this is low FODMAP up to 75 g per serving.

Storage: you can store the pumpkin bread in a closed container for 3-4 days. You can also freeze it well. Cut the bread into slices and wrap it well in, for example, aluminum foil or plastic foil. Then it will stay good for about 3 months.

  • Prep Time: 15 min
  • Cook Time: 45 min
  • Category: Healthy snack
  • Method: Oven
  • Cuisine: American


  • Serving Size: 1 serving (1/12 of the recipe)
  • Calories: 162
  • Fat: 7
  • Carbohydrates: 23
  • Fiber: 1
  • Protein: 2

Keywords: low FODMAP pumpkin bread, gluten-free pumpkin bread, lactose-free pumpkin bread, healthy pumpkin bread, pumpkin bread

Low FODMAP pumpkin bread on a plate

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  • Suann says:

    I really liked this! I used 3 tablespoons of pure maple syrup and it was plenty sweet for me, might use less next time I make it.

  • Doloresh says:

    My bread looked exactly as the one in the photo. It is delicious. I used half gf baking flour and half almond flour. The bread came out very soft and moist. Thank you for sharing – this was an amazing treat for me.

  • Susie says:

    I’ve been looking for a way to use up my canned pumpkin , so this recipe is great for that . I realize Low FODMAP recipes are not supposed to be low fat, but could you use less 6 tablespoons of butter and it would still taste good? besides watching calories, I also have to watch cost, I noticed that real maple syrup can be expensive, if I want to make several loaves and share at work, I might have to do it every blue moon. any suggestions? Thank you!

    • Karlijn says:

      Hi Susie, I haven’t tested this. Using less butter can have impact on how the bread turns out. So you could give it a try, but I can’t tell you what the result will be.

  • Jill says:

    Is there another oil I could substitute which would not be so high in saturated fat?

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