Go Back
–+ servings
low fodmap pumpkin spice muffins

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
Print Recipe Pin Recipe
Course Breakfast, Snack, Treat
Servings 10 muffins

Ingredients
  

  • 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.
Tried this recipe?Give it a star rating!