Infuse a little pumpkin spice into your morning with these mouthwatering low FODMAP cranberry pumpkin scones!
Ok, I’m the first to admit I have a bit of a pumpkin problem. But once you’ve tried these cranberry pumpkin scones, you’ll hop right onboard the pumpkin-spice train (woot woot!).
I’m a bit of a zombie until at least 10 am. So I’m always on the hunt for breakfasts I can make in advance. These scones are a quick and easy way to put a tasty breakfast in your hands. Trust me, you’ll be craving these tasty treats all year long!
If you’re looking for more pumpkin-spice treats you can make at home, check out my low FODMAP pumpkin spice ebook! From cupcakes and doughnuts to loaves and lattes, you’ll have everything you need to satisfy your pumpkin cravings!
Keep it FODMAP friendly
These cheeky low FODMAP cranberry scones will rock your socks! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, flour. If you’re in the elimination phase of the program, you’ll need to use gluten-free flour. Make sure to check the ingredients for sneaky FODMAPs like amaranth flour, coconut flour, almond flour, etc.
For my Canadian peeps, I’m 100% obsessed with PC’s gluten-free flour. I like it because it’s used cup for cup and all my projects come out light and fluffy!
Remember, unless you have celiac disease, you’re managing the FODMAP fructan in wheat, not gluten itself.
We’ll also be using butter. There’s some confusion surrounding butter on the low FODMAP diet, as it’s a dairy product. But, according to Monash University, butter doesn’t have any FODMAPs (because it’s all fat). So you won’t need to use a lactose-free product.
There are a lot of different ways to add a cranberry flavor to a recipe (fresh cranberries, cranberry sauce, cranberry juice). We’ll be using dried cranberries. According to the Monash app, dried cranberries are low FODMAP in servings of 1 tbsp (15 g) per sitting. Servings of 1.5 tbsp or more are high in the FODMAP fructan.
We’ll be using 1/2 a cup of cranberries, which works out to 15 g per serving. This is within Monash’s recommended range.
Next up, canned pumpkin puree. Monash has determined canned pumpkin is low FODMAP in servings of 1/3 of a cup (75 g) per sitting. Servings of 1/2 a cup (120 g) or more are high in the FODMAPs GOS and fructan.
So, hold up, if cranberries and pumpkin both have fructans, is it ok to put them together? Don’t panic, friend! Please note that Monash designed their serving sizes so you can have more than one serving per sitting.
Most FODMAP-trained dietitians recommend sticking to 1.5 servings of the same FODMAP per sitting to stay under your personal FODMAP threshold. You can read more about managing FODMAP stacking here.
Last but not least, half and half milk. If you’re in the elimination phase of the program, you’ll need to use lactose-free milk. For my North American peeps, both Lactantia and Neilson have lactose-free lines that go up to 30%.
Pick your sidekick!
Think your cranberry pumpkin scones look lonely? Try pairing It with this low FODMAP London fog, low FODMAP mocha macchiato, or this low FODMAP gingerbread latte!
FODMAP math
Wondering how these low FODMAP cranberry pumpkin scones stack up? Check out the notes below to see how many servings of each FODMAP group are in one scone.
Fructose = 0
Lactose = 0
Fructan = 1.2
GOS = 0.2
Polyol = 0
Want to try this tasty recipe? Don’t forget to save it for later!
Low FODMAP Cranberry Pumpkin Scones
- Total Time: 35 minutes
- Yield: 8 scones 1x
- Diet: Gluten Free
Description
These sweet and savoury cranberry pumpkin scones will rock your socks!
Ingredients
- 2 + 1/2 cups low FODMAP all-purpose flour
- 1/4 cup brown sugar, packed
- 2 tsp baking powder
- 1 + 1/2 tsp pumpkin spice
- 1/4 tsp baking soda
- 1/4 tsp salt
- 1/2 cup unsalted butter, chilled
- 1/2 cup dried cranberries
- 3 eggs, lightly beaten (divided)
- 1/2 cup pumpkin puree
- 1/2 cup lactose-free half & half milk
- 1 tbsp water
- 1 orange
- 2 cups icing sugar
- 1 tbsp unsalted butter, melted
Instructions
- Preheat your oven to 400 degrees and line a large baking sheet with parchment paper.
- Combine flour, sugar, baking powder, pumpkin spice, baking soda, and salt in a large bowl.
- Cut in 1/2 cup chilled butter until it looks like breadcrumbs. Then add the cranberries and toss the mixture so they’re evenly distributed.
- Combine 2 eggs, pumpkin puree, and half and half in a small bowl. Then add the pumpkin mixture to the flour mixture and stir with a wooden spoon until the dough is just moist.
- Turn the dough out onto a lightly floured surface and knead the dough by flattening it out with your hand and scraping it back into a ball with a bench scraper until the dough becomes smooth – about 6-8 times (it will still be sticky).
- Pat your dough into an 8″ circle and cut it into eight wedges using your bench scraper. Place the wedges onto your prepared baking sheet about 2″ apart.
- Combine remaining egg and 1 tbsp water and lightly brush it over the tops of the wedges. Bake for 15-20 minutes, or until the scones are golden brown. Cool on a wire rack.
- Zest your orange and add 2 tsp to a small bowl. Then squeeze the orange and add 2 tbsp of juice to the bowl. Add the powdered sugar and melted butter and stir until it makes a loose glaze. Drizzle the glaze over the scones and serve.
Notes
Recommended low FODMAP serving – 1 cranberry pumpkin scone per sitting
- Prep Time: 20
- Cook Time: 15
- Category: breakfast
- Method: baking
- Cuisine: American
Nutrition
- Serving Size: 1 scone
- Calories: 449
- Sugar: 16 g
- Sodium: 268 mg
- Fat: 17 g
- Saturated Fat: 9 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 62 g
- Fiber: 3 g
- Protein: 8 g
- Cholesterol: 111 mg
Keywords: low FODMAP cranberry pumpkin scone, low FODMAP pumpkin scone, gluten-free pumpkin scone
You might also like one of these:
- Low FODMAP Raspberry White Chocolate Muffins Ready to take your brunch to the next level? Treat yourself with these decadent low FODMAP raspberry white chocolate muffins!
- Low FODMAP Blueberry Breakfast Cookies Whether you’re headed for the trail or a hard day’s work, these easy low FODMAP blueberry breakfast cookies will help start your day on the right foot!
- Low FODMAP Buttermilk Pancakes With a light, fluffy texture and a sweet, clean flavour, these pancakes are the breakfast of champions!
If you like this post, don’t forget to share it! Follow me on Instagram @fodmapformula for more FODMAP-friendly recipes and tips. Together we’ll get the low FODMAP diet down to a science!
