This blog post was written by Mackenzie Michalczuk and edited by Lauren Renlund.
Fall is here; ’tis the season for pumpkin spice and warm autumn flavours! There are many great low FODMAP recipes for the fall season and I have put together a list of my top 12 favourites for you to enjoy!
Low FODMAP Breakfast Recipes
Pumpkin Pancakes – A Little Bit Yummy
Try these fluffy and delicious pumpkin pancakes, they make an awesome breakfast treat or fall brunch! Topped with sliced banana and pumpkin seeds these pancakes are a definite fall favourite!
Pumpkin Spice Oatmeal – Lauren Renlund MPH RD
This is a simple and nutritious recipe, combining pumpkin spice, banana and creamy almond butter! A quick and tasty breakfast that will leave you feeling satisfied until your next meal.
Pumpkin Granola – Karlijn’s Kitchen
This crunchy granola is packed full of flavour, with pumpkin, spices, pecans and maple syrup. One big batch can be prepared ahead of time to eat at breakfast and it lasts for up-to two weeks! It pairs well with any lactose-free yogurt and fruit!
Low FODMAP Snacks & Baked Goods
Pumpkin Spice Chia Pudding – Lauren Renlund MPH RD
This chia seed pudding is a personal favourite of mine! It is easy to make, full of flavour and very satisfying! It has a similar texture to tapioca pudding, with a much higher nutritional value. The pudding can be enjoyed as a snack, breakfast option or even a desert replacement!
Pumpkin Spice Baked Oatmeal – Lauren Renlund MPH RD
These baked oatmeal bites are a great grab-and-go snack and they taste amazing! They provide plenty of nutrients, fibre and freeze well, which is great for making large batches! I love recipes you can prepare ahead of time if you know you have a busy month coming up!
Pumpkin Spice French Toast Muffins – A Little Bit Yummy
These muffins are perfect for curbing a sweet tooth! Also, they are surprisingly low in sugar, making them a great snack or breakfast choice!
Low FODMAP Hot Beverages
Cinnamon Spiced Hot Chocolate – Lauren Renlund MPH RD
Enjoy this vegan, gluten-free and low FODMAP hot chocolate, made with real cocoa, cinnamon and warm autumn flavours!
Fresh Ginger and Maple Tea – Lauren Renlund MPH RD
The ginger in this tea is softened by sweet maple, making it a soothing, warm beverage; great for cooler weather!
Low FODMAP Dinner Recipes
Lentil Squash Sweet Potato Stew – Lauren Renlund MPH RD
Enjoy the warm Indian flavours in this hearty and nutritious dish. Its the perfect comfort food and a great way to make vegetables delicious! Also, squash are in season, making it the perfect time for soups and stews!
Thai Pumpkin Noodle Soup – A Little Bit Yummy
This recipe combines pumpkin with fresh ginger, lemon zest, coconut milk and a variety of warm spices creating vibrant colour and flavours. The consistency is thick and creamy, making it a great comfort dish!
Pumpkin Sweet Potato Salad with Candied Pecans – Karlijn’s Kitchen
Impress your family with this festive autumn salad! The sweet potato, pumpkin and candied pecans are tied together beautifully with a maple mustard dressing!
Pumpkin & Carrot Risotto – A Little Bit Yummy
Seasonal roasted vegetables combined with zesty lemon flavour and a creamy risotto! This dish is excellent on its own and it also pairs well with chicken and fish.
Conclusion
All of the recipes above are great low FODMAP options for the fall season. Give one of these a try and I’m sure you won’t be disappointed! Perhaps discovering a new recipe favourite will be just the motivation you need to stick to the Low FODMAP Diet this season!
Hello Lauren ,, I am wondering if I make the Thai Pumpkin Noodle Soup , with lactose free milk in place of coconut milk will it work as i react to coconut milk or cream
And will the soup freeze alright ,thank you Dot