Suffering from a serious pumpkin craving? This savoury low FODMAP pumpkin loaf will hit the spot!
Well, we’ve reached September, peeps! Even though the weather is turning colder and people are going back to school and work here in Toronto, the world still feels really weird!
I don’t know about you, but I’m obsessed with everything pumpkin until about 12 pm on Halloween night. Because there aren’t really any spots around our house to grab a good pumpkin loaf, I was pretty excited when I remembered I had this recipe in my back pocket!
If you have a pumpkin craving that just won’t quit, this pumpkin loaf is exactly what you need. I know some of you are weary of gluten-free baking, but this recipe is what pumpkin dreams are made of! So if you’re looking for a little treat to make your fall feel more normal, this is it!
Looking for more pumpkin flavoured treats you can make at home this fall? Check out my low FODMAP pumpkin spice eBook! From cookies and cupcakes to scones and lattes, this ebook is packed with everything you need to fill your veins with pumpkin spiced goodness!
Keep it FODMAP friendly
This easy low FODMAP pumpkin loaf is about to become a fall essential! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, low FODMAP buttermilk! If you’re in the elimination phase of the low FODMAP diet, you’ll need to use lactose-free buttermilk. I’ve heard it does exist, but I haven’t found it yet. So instead I use a buttermilk substitute made from lactose-free milk and lemon juice.
According to Monash University, lemon juice is low FODMAP in servings of 1/2 a cup (125 g) per sitting. Servings of 3/4 cups (187 g) or more are high in the FODMAP fructan.
We’ll only be using 1/2 a tbsp of lemon juice, so this won’t contribute anything notable to your FODMAP load.
Next up, quick cooking oats. According to the Monash app, quick cooking oats are low FODMAP in servings of 1/4 cup (75 g) per serving. Servings of 1/2 a cup (120 g) or more are high in the FODMAPs GOS and fructan.
This recipe calls for 1 cup of quick oats, total. This works out to 4 g per serving, which is well within Monash’s recommended range.
We’ll also be using canned pumpkin puree. According to Monash, pumpkin puree is low FODMAP in servings of 1/3 cup (75 g) per sitting. Servings of 1/2 a cup (120 g) or more are high in the FODMAPs GOS and fructan.
We’ll be using 1 cup of canned pumpkin, total. This works out to 12.5 g of pumpkin puree per serving, which is well within Monash’s recommended range.
Next up, flour. If you’re in the elimination phase of the program, you’ll need to use gluten-free flour. Remember to check the label for any other high FODMAP ingredients before you buy! For my Canadian peeps, I’m obsessed with PC’s gluten-free flour. It’s used cup for cup and it makes light and fluffy treats!
Remember, unless you have celiac disease, you’re managing the FODMAP fructan, not gluten itself.
Last but not least, pumpkin seeds. According to Monash, pumpkin seeds are low FODMAP in servings of 2 tbsp (23 g) per sitting. Servings of 3.5 oz (100 g) or more are high in the FODMAP fructan.
We’ll be using 1 tbsp of pumpkin seeds total. This works out to under a gram of seeds per serving, which is well within Monash’s recommended range.
FODMAP math
Looking forward to adding some pumpkin spice to your fall? Check out the notes below to see how many servings of each FODMAP group are in 1 slice of this recipe.
Fructose = 0
Lactose = 0
Fructan = 0.4
GOS = 0.3
Polyol = 0
Want to try this tasty recipe? Don’t forget to save it for later!
Low FODMAP Maple Pumpkin Loaf
- Total Time: 1 hr 25 min
- Yield: 12 slices 1x
- Diet: Gluten Free
Description
Your whole family will love this savoury low FODMAP maple pumpkin loaf!
Ingredients
- 3/4 cup lactose-free whole milk
- 1/2 tbsp lemon juice
- 1/2 cup quick-cooking oats
- 1 cup pumpkin puree
- 1/2 cup pure maple syrup
- 1/3 cup vegetable oil
- 1/4 cup dark brown sugar, packed
- 1 tsp pure vanilla extract
- 2 eggs
- 1 + 1/4 cups low FODMAP all-purpose flour
- 1 tbsp pumpkin spice
- 1 tsp baking powder
- 1/4 tsp salt
- 1/4 tsp baking soda
- 1 tbsp unsalted roasted pumpkin seeds
Instructions
- Preheat your oven to 350 degrees and lightly coat a 9 x 5″ loaf pan with cooking spray.
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Combine the milk and lemon juice in a small bowl and let it rest for 10 minutes at room temperature. This will create a low FODMAP buttermilk substitute.
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Combine the milk and oats in a bowl. Give them a gentle stir and let them sit for 15 minutes.
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In a separate bowl, combine the pumpkin, maple syrup, oil, brown sugar, vanilla, and eggs. Stir in the oat mixture and set the bowl aside.
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Combine the flour, pumpkin spice, baking powder, salt, and baking soda. Add the flour mixture to the pumpkin mixture and whisk until it’s just combined.
- Pour the batter into the prepared loaf pan and sprinkle with pumpkin seeds. Bake for 55 – 65 minutes, or until a toothpick comes out clean. Allow the loaf to cool in the pan on a wire rack for 10 minutes. Then transfer the loaf directly to the wire rack to cool completely. Once cool, cut the loaf into 12 slices and enjoy!
Notes
Recommended low FODMAP serving – 1-2 slices per sitting
- Prep Time: 30 min
- Cook Time: 55 min
- Category: Breakfast, Snack
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice
- Calories: 225
- Sugar: 14 g
- Sodium: 122 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 2 g
- Protein: 4 g
- Cholesterol: 31 mg
Keywords: low FODMAP maple pumpkin loaf, low FODMAP pumpkin loaf, gluten free pumpkin loaf, easy pumpkin loaf
You might also like one of these recipes:
- Low FODMAP Pumpkin Spice Latte With a rich, creamy texture and a hint of pumpkin spice, this low FODMAP pumpkin latte will cure any fall craving!
- Low FODMAP Ginger Pumpkin Muffins Looking for a savoury breakfast idea you can make in advance? You’ll rise and shine with these easy low FODMAP ginger pumpkin muffins!
- Low FODMAP Pumpkin Doughnuts Looking for the ultimate sweet treat? These low FODMAP pumpkin doughnuts will tame any sweet tooth!
If you like this post don’t forget to share it! Follow me on YouTube @flipyourleaf for a ton of videos on understanding FODMAPs, IBS mechanics, and how to feel safe in your body. Together we’ll get the low FODMAP diet down to a science!
