A low FODMAP pumpkin muffin in a hand

Low FODMAP pumpkin muffins

The start of autumn is in the Netherlands also the time where they start selling sweets for the holiday St. Nicholas. For me a time that I have to be careful to not totally stuff myself with all the chocolates and sweets that are around.

Don’t get me wrong, I think everybody absolutely should enjoy sweets and chocolates. But I do notice that my stomach gets upset easily when I eat too many snacks with sugar in it. 

That’s why I try to keep the majority of my snacks healthier and try to make sure that they contain some fiber. And that is just what these low FODMAP pumpkin muffins are! A yummy healthier autumn snack. 

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A few gluten-free pumpkin muffins together with chocolate chips and pecans sprinkled around them

The ingredients of the pumpkin muffins

These tasty muffins contain oatmeal and pumpkin as healthy and fiber rich ingredients. And don’t be afraid if you don’t like the taste of pumpkin. You really can’t taste it in these muffins!

In addition, pumpkin spice provides that delicious autumn flavour. I sweeten the muffins with some maple syrup. And as additions I add chocolate chips and pecans. Because every now and then a piece of chocolate with a bite of muffin is also very yummy. 

A low FODMAP pumpkin muffin with chocolate chips

I used the following products for these muffins: 

  • Oatmeal: you can use any basic oatmeal from the supermarket for this. Do you have to eat strictly gluten-free?

    Then choose a certified gluten-free oatmeal. For the low FODMAP diet, regular oatmeal is also fine.

  • Pumpkin: I use pumpkin puree in these muffins. In the Netherlands, we don’t have canned pumpkin, so I made pumpkin puree from scratch. 

    Since I have been to the United States and brought a few cans of pumpkin with me, I so regret that we don’t have it here. It is sooo much handier to have canned pumpkin available for these kinds of recipes.

    Can somebody make canned pumpkin a thing too in the Netherlands, please 😉  If you have it available, you can use canned pumpkin as well. It is low FODMAP up to 75 gram per serving. 

    If you want to make your own pumpkin puree, note that not many types of pumpkins have been tested on FODMAPs. It is best to test for yourself how you react to different pumpkin varieties.

    If you want to play it safe in the elimination phase, it’s best to choose the Kabocha pumpkin (Google it to see what it looks like). For 100 grams of pumpkin puree I needed about 200 grams of pumpkin cubes.

Four low FODMAP pumpkin muffins together
  • Maple syrup: I use maple syrup as a sweetener for the muffins. You can also use rice syrup.

    If you tolerate the FODMAP group fructose, you could also use honey. Do not do this if you are still in the elimination phase.

  • Coconut oil: I used organic coconut oil.
  • Lactose-free milk: I use unsweetened almond milk myself. You can also use another low FODMAP milk. For example, lactose-free cow’s milk or rice milk.
  • Egg: this recipe uses one L-sized egg. You can try replacing this with, for example, a chia or flax egg. I have not tested this in this recipe.
  • Spices and raising agents: I use pumpkin spice in this recipe. In addition, I add a pinch of salt and use baking soda.
  • Extras: You can add extras such as chocolate chips or nuts to the muffins. I used dark chocolate chips and pecans myself.
Low FODMAP pumpkin muffins

How can I store these muffins?

You can store the muffins in a sealed container. Then they stay good for about 4 days. If you pack them airtight, you can keep them in the freezer for about 3 months.

How many muffins per serving are low FODMAP? 

The Monash app is pretty unclear about oats. Some brands/types are low FODMAP up to 45 grams per serving, others up to 60 grams. It is therefore a matter of testing how many oats you tolerate.

If you are using canned pumpkin, note that this is also limited low FODMAP and contains the FODMAP group fructans and GOS, just like oats. 

A muffin contains about 15 grams of oats and 12,5 grams of pumpkin puree. Considering the FODMAP amounts 2 muffins per serving are low FODMAP. 

I usually have one muffin as a snack or two if I want to eat them for breakfast and then I often add some fruit or lactose-free yogurt.

Will you let me know if you have made my low FODMAP pumpkin muffins? 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. 

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A low FODMAP pumpkin muffin in a hand

Low FODMAP pumpkin muffins

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5 from 2 reviews

  • Author: Karlijn
  • Total Time: 26 min
  • Servings: 8 1x
  • Diet: Gluten Free


Low FODMAP pumpkin muffins with chocolate chips. Simple to make and a healthy snack. Gluten-free and lactose-free.


  • 100 g (1 1/8 cup) oat flour (you can also use normal oats and grind them in a food processor)*
  • 25 g (1/4 cup) quick oats*
  • 3/4 tsp baking soda
  • A pinch of salt
  • 125 ml (1/2 cup) lactose-free milk
  • 1 large egg, at room temperature
  • 1 1/2 tsp pumpkin spice
  • 100 g (1/2 cup minus 1 tbsp) pumpkin puree (you can make this yourself easily by cutting a pumpkin in cubes, boiling them until soft and then mash into a puree)
  • 80 g (1/3 cup) maple syrup
  • 1 tbsp coconut oil, melted
  • 30 g (1/4 cup) pecan nuts
  • 40 g (1/4 cup) chocolate chips
  • A muffin tin
  • Baking cups


  1. Pre-heat the oven to 180 degrees Celsius (350 F).
  2. Put the oat flour, oats, salt, egg, milk, pumpkin spice, baking powder and maple syrup in a bowl and mix together.
  3. Add the pumpkin puree and stir this through.
  4. Break the pecan nuts into small pieces and finally also stir those through. And add in the chocolate chips. 
  5. Put the baking cups into the muffin tin.
  6. Divide the mixture over the muffin cases using two spoons. Bake the muffins in the oven for 16 minutes


*Use certified gluten-free oats if you have to eat strictly gluten-free.

  • Prep Time: 10 min
  • Cook Time: 16 min
  • Category: Baking
  • Method: Oven
  • Cuisine: International


  • Serving Size: 1 muffin
  • Calories: 162
  • Sugar: 3
  • Fat: 7
  • Carbohydrates: 22
  • Fiber: 3
  • Protein: 3


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  • Caitlyn Guthrie says:

    Made these muffins and oh so delish!!! I used walnuts instead of pecans and it turned out great. I also did not use chocolate chips and they were still super tasty!

  • Lisa says:

    Thank you for this recipe, Karlijn! Mine look quite different from yours in the photos but they are fantastic and rose very well. I made them into 6 large muffins instead of 8, so the cooking time was closer to 20 mins. I’ve actually made three batches now and tweaked them a bit for each batch with different mix-ins. Most have gone into the freezer to take to work. Wonderful recipe!

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