It’s finally Autumn, which can only mean one thing… Pumpkin spice EVERYTHING! Okay, maybe not everything, but I am planning on posting multiple pumpkin recipes in the next month. First up: Low FODMAP Pumpkin Spice Baked Oatmeal. These little bites of baked oatmeal are a great on-the-go healthy snack (or breakfast!) packed with vitamin A, fibre and yummy pumpkin spice flavour.
There’s no doubt that pumpkin spice is trendy every autumn. Unfortunately, most of the pumpkin spice products for sale aren’t exactly healthy. Starbuck’s pumpkin spice latte has 50 grams of sugar in a grande, which is 12.5 teaspoons (based on Canadian nutrition facts information). That is a LOT of sugar for one drink.
You can still enjoy the delicious flavour of pumpkin spice without tons of sugar! This recipe is lightly sweetened (1 teaspoon per baked oatmeal, with an option to add in some chocolate chips). Plus, it will actually help fill you up due to the fibre.
These baked oatmeal bites are so easy to make! Start off by preheating your oven to 350 F and greasing your muffin tin. You can use a small amount of butter or an oil spray. I typically use a small piece of paper towel to lightly coat the tin with softened/melted butter. You could also use silicone muffin liners, but I don’t recommend using paper liners. The oats will stick to the paper liners and make it super messy to eat.
You only need one bowl for this recipe! Mix together the liquid ingredients first (pumpkin, milk, maple syrup, egg/flax egg and vanilla extract).
Next, stir in the delicious spices (cinnamon, ginger, nutmeg and cloves), plus the salt and baking powder.
Then, toss in the rolled oats and stir until combined.
It may seem like the batter has a lot of liquid. That’s okay, the liquid will be absorbed when it is baked in the oven.
This is also the point you can stir in some optional add-ins. For example, you could add a quarter cup chopped walnuts for added crunch. Or a quarter cup chocolate chips for a treat. Pumpkin seeds and dried cranberries are also a tasty option! I think my favourite combination is walnuts and chocolate chips together.
This picture shows a few different options… chocolate walnut, pumpkin seed cranberry, and chocolate chip. All delicious! In this picture they are sprinkled on top just so you can clearly see the options. I recommend to stir them into the batter when making them yourself.
I don’t often see pumpkin spice mixes for sale in Canada, but it’s simple to make it yourself. You just need ground cinnamon, ginger, nutmeg and cloves. Currently, I have a mini Tupperware container in my cupboard full of my homemade pumpkin spice blend. I use it in my pumpkin oatmeal every morning! To make your own blend, mix together:
- 1 tablespoon cinnamon
- 1.5 teaspoons ginger
- 1/2 teaspoon nutmeg
- 1/2 teaspoon cloves
You can add more/less spices as desired. Spices are low FODMAP (the only exception is garlic and onion powders).
It is also easy to make this recipe vegan. Choose a vegan low FODMAP milk instead of lactose-free milk (e.g., soy milk made with soy protein, almond milk). You can also use a “flax egg” instead of a regular egg (mix together 1 tablespoon ground flax with 3 tablespoons water and let thicken for 5 minutes). I personally prefer the recipe with a regular egg, but flax tastes good too!
Like many of my other recipes, these freeze super well. I love snacks you can store in the freezer and pull out whenever you are hungry!
Next time you are doing some batch cooking, try whipping up a couple dozen baked oatmeals, plus some quinoa berry breakfast bake, and you will be set for breakfast and snacks!
Low FODMAP Pumpkin Spice Baked Oatmeal
Ingredients
- 1 cup canned pumpkin
- 3/4 cup lactose-free milk (or other low FODMAP alternative)
- 1/4 cup maple syrup
- 1 egg (or a flax egg, see notes)
- 1 teaspoon vanilla extract
- 1.5 teaspoon cinnamon
- 3/4 teaspoon ginger
- 1/4 teaspoon nutmeg
- 1/4 teaspoon cloves
- 1/4 teaspoon salt
- 1 teaspoon baking powder
- 2 cups rolled oats (use certified gluten-free if celiac)
- Optional add-ins:
- 1/4 cup chocolate chips
- 1/4 cup chopped walnuts
- OR
- 1/4 cup pumpkin seeds
- 3 tablespoons dried cranberries
Instructions
- Preheat oven to 350 F. Grease muffin pan (or use silicone muffin liners).
- In a large bowl mix together the pumpkin, milk, maple syrup, egg and vanilla. Stir in the spices, salt and baking powder until well combined. Mix in the rolled oats and optional add-ins.
- Evenly spoon the batter into the muffin pan. Bake for 20 minutes, until the tops are browned and all of the liquid has been absorbed.
- Allow to cool. Store in fridge up to 5 days or in freezer for months.
Notes
- FODMAP serving size is maximum 3 baked oatmeals per meal/snack.
- You can use brown sugar instead of maple syrup. If you make this substitution increase milk to 1 cup.
- Option to use a flax egg instead of regular egg. To make a flax egg mix 1 tablespoon of ground flax seed with 3 tablespoons water and let thicken for 5 minutes.
- You can check to see if the oatmeal is baked all the way through by inserting a clean butter knife or toothpick into the centre of one of the oats. If it is clean when removed they are ready. If there is a lot of batter stuck to the knife/toothpick, continue baking for a few more minutes.
- Keep leftovers in the fridge or freezer. They taste great if you warm them up in the microwave before eating (approx. 15 seconds for refrigerated baked oatmeals).
Are you looking for more low FODMAP snack ideas? My Quick and Easy Snacks E-Book has 12 delicious recipes that are simple to make. All of the recipes are low FODMAP and gluten-free. Included is a helpful guide to making healthy and filling low FODMAP snacks. As a bonus, there is also a printable list of 54 snack ideas – you can print it off and keep it in your kitchen! The list is divided into four sections: sweet snacks, sweet n’ salty snacks, savoury snacks and crunchy snacks. Click here for more details!
I’m so excited for cooler weather and cozy sweaters!
My friend and fellow dietitian Audrey Inouye reviewed this recipe. You can check out Audrey’s recipes at IBS Nutrition.
Do you love Pinterest? I have a new Autumn/Fall Low FODMAP Recipes board packed with lots of great recipes to try out.
I’m curious about the texture, Lauren – I like my baked goods drier than most people do (I’m the person that prefers the corners of the pan of brownies). Are these closer to the texture of a bowl of oatmeal, or an oatmeal cookie? Thanks!
I would say they are about half way in between! Pretty soft but also chewy. If you want them to be crispy, maybe try at the end of baking, broil them for a couple minutes until darkly browned (but not burnt!) on top.
I am looking for recipes as I am beginning this program. I am also Diabetic, and have an allergy to wheat and gluten so therefore will need to make this gluten free. In addition, I am allergic to milk (WHEY Protein)
How many carbs/sugars are in this recipe?
Thanks for commenting! I do not count the calories or carbohydrates for my recipes. You would need to put the ingredients into an online counter.
Do you know the nutritional value of the these? Calories, etc. Thank you! Kim
Hi Kim! I don’t post the nutrition facts for my recipes. If you need the calories etc I recommend using an online calculator such as my fitness pal http://www.myfitnesspal.com/recipe/calculator
Could I use steel cut oats for these?
I have never tried with steel cut! You could test it out I’m not sure how it would turn out.
Hi Lauren,
These taste great! Thank you for sharing the recipes and information!!
Do you have nutrition info for these muffins or your other recipes (cal, fat, carbs, etc.)?
Thank you!!
Hi Heather! Glad you enjoyed them 🙂 I don’t have the nutrition information for the recipes. I recommend using an online nutrient calculator such as My Fitness Pal! https://www.myfitnesspal.com/
I am in the elimination phase right now and have tried several of your recipes. These muffins are amazing. I made half the batch with chocolate chips and half with dried cranberries. These will be my go to from now on! Several of my friends now want the recipe!! Thank you.
Thanks Marcella I’m so glad you and your friends enjoyed them! I love the idea of doing half chocolate and half dried cranberry 🙂
I’m making these for my daughter to take back to college with her. Hard being on a low FODMAP diet, while in the dorms. These are not even close to being done at 20 minutes in the oven. I did 25 minutes and still very moist. I put them back in for a few minutes more. I’m not at a high altitude and my oven works fine. They smell wonderful!
Hi Wanda, thanks for letting me know. Hope you enjoy them! I will have to make them again soon to test the timing.
Hello!
Do you typically use quick rolled oats or traditional?
Thanks!
Taryn
Hello, I usually use rolled oats! 🙂
Hi Lauren,
I made these today, and they turned out fantastic! Wondering how long these last in the freezer?
Thanks in advance!
I’ve made bulk batches of them several times, and they last several months in the freezer! Lauren has tasty recipes! -Heathet