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.
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).
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