Can’t decide if you’re craving something sweet or savoury? These easy low FODMAP pumpkin spice cookies are the perfect compromise!

I get a little carried away when pumpkin spice season rolls around. But there’s something about the rich, savoury flavour of pumpkin spice that warms my cold Canadian heart.

I call these little guys a “gateway treat,” because the pumpkin spice flavour is on the subtle side. So if you’re new to the pumpkin spice craze, or you find pumpkin-spiced treats a little overwhelming, these cookies are the perfect compromise!

If you’re already a fan of pumpkin spice, make sure to check out my low FODMAP pumpkin spice ebook! It’s packed with fall essentials like pumpkin loaves, scones, cupcakes, and a low FODMAP pumpkin spice latte you’ll be craving all year long!

Keep it FODMAP friendly

These low FODMAP pumpkin spice cookies are the perfect afternoon pick-me-up! 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 low FODMAP program, you’ll need to use gluten-free flour. For my Canadian peeps, I’m seriously obsessed with PC’s gluten-free all-purpose flour.

Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan in wheat, not gluten itself.

Next up, butter. According to Monash University, butter doesn’t have any FODMAPs (because it’s all fat). Check the label for added milk ingredients like “milk,” “cream,” “milk solids,” etc., and you’re good to go!

This recipe also calls for both brown sugar and granulated sugar. Sugar has a bit of a bad reputation on the low FODMAP diet because it has the “F” word (fructose).

But because fructose and glucose appear in equal amounts in both of these sugars, these fructose molecules will be digested differently than fructose molecules on their own.

If you have questions about sugar, check out my full article explaining the science behind why sugar is low FODMAP.

Last but not least, chocolate chips. There are two things you need to look out for in chocolate, lactose and fructans. Standard dark chocolate chips are low FODMAP in servings of  30 g. Servings of 80 g or more are high in lactose.

Lactose-free chocolate chips, like Enjoy Life chocolate chips, are low FODMAP in servings up to 80 g per sitting. Servings of 125 g or more are high in the FODMAP fructan.

This recipe calls for 1.5 cups of chocolate chips. This works out to 11 g of chocolate chips per serving. So you’ll be fine using standard dark chocolate chips or dairy-free chocolate chips for these pumpkin spice cookies.

FODMAP math

You are what you eat! Check out the information below to see how many servings of each FODMAP group are in two of these tasty pumpkin spice cookies!

Want to try these easy low FODMAP pumpkin spice cookies? Don’t forget to PIN THIS RECIPE for later!

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