Low FODMAP pumpkin pie
Pumpkin pie is a dish that I ate several times at Thanksgiving celebrations that we did with American friends here in the Netherlands.
I also have a cooking club with friends where we get together several times a year, pick a country and cook recipes from that country.
We are all crazy about food, so the result of those evenings always is that we make way too much, we eat and talk a lot and that we are so full that we can roll home (as we say in Dutch). I love it!
A few years back we had Thanksgiving dinner as a theme and that was the first time that I made a low FODMAP pumpkin pie from scratch.
I have tweaked and adapted the recipe a few times since and now I have a low FODMAP recipe that I am happy with, so I wanted to share this updated version with you!
How to make low FODMAP pumpkin pie
Make sure you have a few hours to make this pumpkin pie. You are going to bake the pie crust from scratch and because the dough has to rest several times and has to be baked blind, it takes some time.
The basis ingredients for the crust
- Gluten-free flour: I use a gluten-free flour mix from Schär for this recipe, Mix It Universal.
This is a flour mix with a basis of rice flour and potato starch and it works really well for all kinds of baking recipes.
If you don’t have this flour mix available where you live, you can use a similar gluten-free flour mix.
- Xanthan gum: this is a replacement for the gluten in normal flour. It makes your dough easier to work with and less crumbly.
If the flour mix that you use already contains xanthan gum, you can leave it out.
- I use a 22 cm (8,75 inch) pie tin.
- Cold butter: you can probably replace the butter with lactose-free margarine if you want to make this recipe entirely lactose-free. But I have not tested this yet. Let me know if you do!
To avoid getting a pie with a soggy bottom, you are going to bake the crust without filling first. This is called blind baking.
To make sure that the crust keeps its shape, you are putting something on top of the crust. You can best do this with baking weights. You first put a layer of baking parchment on top of the crust and then you fill it with baking weights.
Don’t have these at home? You can also use uncooked rice. You first bake the crust for 15 minutes with the weights in.
Then you remove them and bake the crust uncovered for 10 minutes. After that, the crust is ready to be baked further together with the filling.
The filling consists of:
- Canned pumpkin: canned pumpkin is low FODMAP up to 75 grams per serving and because this recipe serves 8, one slice of pumpkin pie is a low FODMAP serving.
- Eggs, at room temperature
- Light brown sugar
- Lactose-free cream: you add the cream to the filling without whipping it up. Next to that, you can whip up some extra cream to serve the pumpkin pie with.
- Pumpkin spice: here in the Netherlands we don’t have pumpkin spice, but we do have a similar spice mix called “koek- en speculaaskruiden”.
This is what I used for this recipe. If you have pumpkin spice available, you can use that.
A low FODMAP pumpkin pie! Delicious for Thanksgiving, Christmas or any random autumn day. Gluten-free and low in lactose.
For the bottom
- 225 g (1 3/4 cup) gluten-free flour (I use Mix It Universal from Schär)
- 3 tbsp sugar
- 1 tsp xanthan gum
- A pinch of salt
- 150 g (1 1/3 sticks) cold butter, diced
- 1–6 tbsp cold water
- A 22 cm (8,75 inch) pie tin
- Optional: baking weights (you can also use uncooked rice if you don’t have baking weights)
For the filling
- 3 eggs, at room temperature
- 150 g (3/4 cup) light brown sugar
- 425 g (15 oz) canned pumpkin
- 1 tbsp corn starch
- 200 ml (3/4 cup + 2 tbsp) lactose-free heavy cream (not whipped) + extra to serve the pie with
- 2 tsp pumpkin spice
- 1/4 tsp salt
- Put for the crust flour, sugar, xanthan gum and salt together. Cut the butter into small pieces. Knead the butter with your fingers into the flour mixture.
- Is your dough holding into a ball and is it not too dry? Then you probably don’t have to add extra water or only a little bit. Is your dough still crumble? Then add the water spoon by spoon. Knead the dough after every added tablespoon. Repeat this until you have a dough ball that holds together and is not too wet and not too dry. You probably won’t need all the water.
- Form the dough into a disk, wrap it into foil and put into the fridge for an hour to cool.
- Mix the eggs creamy. Add the canned pumpin, cream, sugar, corn starch, pumpkin spice and salt. Stir until you have a smooth mixture. Put aside.
- Put a sheet of baking parchment on your kitchen counter and put the dough on top. Cover it with another sheet of baking parchment and roll the dough out with a rolling pin. Roll it into a sheet that is 3 cm (1,2 inch) larger as your pie tin on all sides.
- Put the dough on top of the pie tin and press it into the sides. Remove any excess dough.
- Prick the bottom of the pumpkin pie with a fork and put it into the fridge for another 20 minutes to cool.
- Heat the oven to 200 degrees Celsius (390 F).
- Put a piece of baking parchment on top of the pie crust and put the baking weights or uncooked rice on top. You are now going to blind bake the crust. The baking weights or rice help the crust to keep its shape. Blind baking the crust avoids soggy bottoms.
- Bake the crust in the oven for 15 minutes.
- Lower the oven temperature to 180 degrees Celsius (350 F). Remove the baking parchment and the baking weights. Bake the crust in the oven for another 10 minutes, uncovered.
- Stir the filling and pour it on top of the crust. Fill the pie tin up to the edge (90% full).
- Bake the pumpkin pie in the oven for 45-55 minutes on 180 degrees Celsius (350 F). The pie is done when the center is almost cooked. Check if the pie is done every 5 minutes when you reach 40 minutes of baking time. If you move the pie, the middle should be slightly wobbling.
- Watch the pie well while it is baking. If the crust gets dark quickly, you can cover the pumpkin pie with some aluminium foil.
- Remove the pie from the oven and leave to cool down. You can serve the pumpkin pie both warm and cold. I love it with some lactose-free whipping cream on top.
Storing: you can store the low FODMAP pumpkin pie in the fridge for 3 days. It also freezes well. Wrap the pieces of pie well, then they will stay good for 3 months. Thaw the pumpkin pie in the fridge before serving it.
- Prep Time: 120 min
- Cook Time: 80 min
- Category: Dessert
- Method: Oven
- Cuisine: American
- Serving Size: 1 slice (1/8)
- Calories: 443
- Sugar: 21
- Fat: 26
- Carbohydrates: 49
- Fiber: 2
- Protein: 4
Keywords: gluten-free pumpkin pie, low FODMAP pumpkin pie, pumpkin pie
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