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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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. 

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.

• 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.

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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