Pumpkin Spice Muffins

Happy Thanksgiving my fellow Canadians!! To celebrate, I am sharing this new low FODMAP Pumpkin Spice Muffins recipe. These muffins are nicely browned on the outside, but still soft on the inside. I love topping them with some pumpkin seeds or chopped walnuts for an added crunch. They are a wonderful autumn treat (AND they are more nutritious than most store-bought muffins).

I am so excited that it is Autumn here in Ontario! We have four large maple trees and I love seeing the trees turn red. I don’t even mind that the weather has started to cool off, as it just means I get to wear more cozy sweaters and switch my daily tea from iced to hot. I grabbed a mini pumpkin from my farmer’s market last week and I’m planning on buying a large one to carve in a couple weeks. Anyone else looove roasting pumpkin seeds after carving their pumpkin??

If you have been reading my blog for a while, you will probably have noticed there are a lot of baked goods on my blog. Some are healthy baked goods, and some are desserts. I really enjoy baking and actually find it relaxing. When I first started the low FODMAP diet, I was so stressed out and I couldn’t even relax by whipping up a batch of my usual favourite baked goods!

It didn’t take me long to check out a couple books from the library and try some low FODMAP and gluten-free recipes. And to be honest, I was so disappointed. The first cookie and muffin recipes I tried were so grainy and just blah. I thought that maybe gluten-free baked goods just simply couldn’t taste as good as regular ones.

But then I found Bunners, a gluten-free and vegan bakery in Toronto. They sell the best muffins I have ever had (gluten-free or regular)! I will always feel grateful to Bunners for making me believe it was possible to make an amazing low FODMAP baked good.

Once I knew it was possible, I started experimenting with my own recipes. I found that it was very important to use a blend of flours to be able to obtain a texture as good as a regular muffin. My go-to flour blend is a mix of white rice flour, tapioca starch and sweet rice flour. I’ve also used Bob’s Red Mill 1-to-1 blend with success. For some recipes, such as muffins, I also use almond flour and oats to add moisture and help keep the inside nice and soft. If you only used white rice flour in this recipe, you would end up with a very dense and grainy muffin (and no one wants to eat that).

To make these pumpkin muffins, I adapted my recipe for carrot banana muffins. I had fun playing with the proportions of wet and dry ingredients, and after many attempts, I finally got it right! This recipe is more complicated than many of my other baked goods, and I know that not everyone loves spending lots of time baking like me. If you are looking for some easy recipes for baked goods, check out these recipes:

3 Ingredient Peanut Butter Cookies

Pumpkin Spice Baked Oatmeal

Healthy Banana Oat Cookies

Shortbread Cookies

You may be wondering if you can make these muffins without almond flour and/or oats. Yes, you can substitute more 1-to-1 flour blend in place of the almond flour and/or oats. However, if you can eat almond flour and oats, I recommend you use them as they are more nutritious and improve the texture of the muffins. (Note: almond flour is low FODMAP at 1/4 cup, and oats are low FODMAP at 1/2 cup).

If you can eat wheat without digestive issues, then you can go ahead and use all-purpose white flour in place of the 1-to-1 blend.

Greasing the pan instead of using liners helps them brown up nicely on the outside!

Keep extra muffins in a container for a few days at room temperature, or for up to a few months in the freezer. I recommend reheating extra muffins for 15 seconds in the microwave before eating (or longer if they are frozen).

This recipe was adapted from my Carrot Banana Muffins recipe.

Pumpkin Spice Muffins

Gluten-free low FODMAP pumpkin spice muffins. Nicely browned on the outside, soft on the inside, and topped with pumpkin seeds! A lovely autumn treat.

5 from 2 votes

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Course Breakfast, Snack, Treat

Servings 10 muffins

Ingredients

  

1x2x3x

• 2 eggs
• 1/2 cup oil (canola oil, olive oil or melted butter)
• 1/4 cup mashed banana
• 1 cup pumpkin puree
• 2/3 cup brown sugar packed
• 1/4 cup low FODMAP milk
• 1 tsp vanilla extract
• 1/2 cup rolled oats (instant, quick or old fashioned)
• 1/2 cup almond meal
• 1/3 cup tapioca starch
• 1/3 cup sweet/glutinous rice flour
• 3/4 cup white rice flour
• 1/2 tsp salt
• 2 tsp baking soda
• 2 tsp ground cinnamon
• 1 tsp ground ginger
• 1/4 tsp nutmeg
• 1/4 tsp cloves
• 1/4 cup pumpkin seeds or chopped walnuts optional

Instructions

 

• Preheat oven to 375 degrees F (190 C). Lightly grease muffin tin with butter or oil. (Option: use paper liners, but the muffins may stick to them).
• In a large bowl mix together the egg, oil, mashed banana, pumpkin puree, brown sugar, milk and vanilla extract.
• In a second bowl mix together the oats, almond meal, tapioca starch, sweet/glutinous rice flour, white rice flour, salt, baking soda, and spices.
• Slowly mix the dry ingredients into the wet, and stir until just combined.
• Pour the batter evenly into 10 muffin tins, filling to the top. Option to top with pumpkin seeds or walnuts; gently press seeds/nuts into the batter. Bake for approximately 30-35 minutes until the top is browned and firm.
• Let the muffins cool in the pan for at least 5 minutes and then remove. They will stay fresh in a container at room temperature for a few days, or in the freezer for a few months.

Notes

• *The tapioca starch, sweet rice flour and white rice flour can be substituted with an all-purpose gluten-free flour blend. Choose a gluten free flour blend that substitutes 1 for 1 with all-purpose wheat flour, and does not contain any soy or bean flours (for example Bob’s Red Mill Gluten Free 1-to-1 Baking Flour).
• Maximum FODMAP serving size per meal or snack during elimination is 2 muffins.
• You may be wondering if you can make these muffins without almond flour and/or oats. Yes, you can substitute more 1-to-1 flour blend in place of the almond flour and/or oats. However, if you can eat almond flour and oats, I recommend you use them as they are more nutritious and improve the texture of the muffins.

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Since I posted two recipes this week, I am taking next week off. I hope you have a great Thanksgiving!

If you love pumpkin, make sure to check out these recipes:

Pumpkin Spice Chia Pudding

Pumpkin Spice Baked Oatmeal

Pumpkin Spice Oatmeal