Low FODMAP Pumpkin Muffins with chocolate chips are full of fall flavor and perfect for a FODMAP-friendly dessert, snack, or breakfast on-the-go. They call for just 8 ingredients and can be ready in less than an hour.
How do you fix a gourd?
With a pumpkin patch! 🤣
Before F w/o F, I worked as a supermarket dietitian and frequently did TV cooking segments. The producers were always coming up with vegetable puns for us to try to include and this joke seemed like it was straight out of their playbook. It was too bad not to share. 🙂
Anyways, let’s talk muffins! Specifically, pumpkin-spiced low FODMAP pumpkin muffins with chocolate chips.
These low FODMAP muffins just scream fall. They’re filled with pumpkin, pumpkin pie spice, maple syrup, and … chocolate!
They call for just 8 ingredients and can be ready in less than an hour.
Enjoy these muffins as part of a grab-and-go low FODMAP breakfast, snack, or sweet treat.
Shopping list
Add these ingredients to your shopping list to make this recipe:
- Bob’s Red Mill Gluten-Free 1:1 Baking Flour (the blue bag) – 2 cups
- Baking soda – 1 teaspoon
- Salt – ½ teaspoon
- Pumpkin pie spice – 1 ½ teaspoons
- Canned 100% pumpkin puree – 1 cup
- Pure maple syrup – ½ cup
- Extra light tasting olive oil (or canola oil) – ½ cup
- Eggs – 2 large
- Enjoy Life Mini Chocolate Chips – ½ cup + 2 tablespoons
Low FODMAP notes
Bob’s Red Mill Gluten-Free 1:1 Baking Flour
Although not certified low FODMAP, Bob’s Red Mill Gluten-Free 1:1 Baking Flour is made with low FODMAP ingredients. This flour is my go-to and what I use almost exclusively in my kitchen.
Other low FODMAP flours may work, but I have not tested them in this recipe. Generic gluten-free flour has been tested by Monash University and is considered low FODMAP in servings of ⅔ cup. All-purpose gluten-free flours tend to be lower in FODMAPs, but not always. Double-check ingredients before purchasing.
Pumpkin Puree
According to Monash University, a low FODMAP serving of canned pumpkin puree is ⅓ cup or 75 grams. When shopping, double-check the ingredients to ensure you have a product that is 100% pumpkin. I usually use whatever generic brand is available to save money.
Pumpkin Pie Spice
Pumpkin pie spice has not yet been tested. However, pumpkin pie spice is usually made with low FODMAP ingredients like cinnamon, nutmeg, allspice, cloves, and ginger, and it is used in small quantities. It should be okay for most on the low FODMAP diet.
Enjoy Life Mini Chocolate Chips
Enjoy Life Mini Chocolate Chips have been laboratory-tested and are certified low FODMAP by the FODMAP Friendly Food Program. You can find Enjoy Life in many US supermarkets, usually in the “natural” or “health” foods section, as well as online.
💭 Tip: Baking with extra light tasting olive oil
You might be surprised to see olive oil in a baking recipe, but it’s not a mistake. I enjoy baking with extra light tasting olive oil for an added boost of heart-healthy monounsaturated fats. Extra light tasting olive oil has a more neutral flavor than extra virgin olive oil and is a great substitute for butter or shortening in many baking recipes.
Instructions
Step 1: Preheat oven to 350°F. Grease a muffin tin or fill with muffin liners.
Step 2: In a medium bowl, whisk flour, baking soda, salt, and pumpkin pie spice until mixed.
Step 3: In a large bowl, whisk together pumpkin, maple syrup, extra-light tasting olive oil, eggs, and ¼ cup water until smooth.
Step 4: Gradually add the dry mixture to the wet mixture. Stir until just mixed.
Step 4b: Fold in ½ cup chocolate chips.
Step 5: Divide batter into muffin tins. Sprinkle with the remaining 2 tablespoons chocolate chips.
Step 6: Bake for 30-35 minutes or until a toothpick inserted in the middle comes out clean. Allow muffins to cool for 10 minutes before carefully removing.
Serve: Serve muffins warm. Or, transfer muffins to a wire rack and cool to room temperature.
Storage: After cooling, cover and store leftover muffins for up to 3 days at room temperature. Refrigerate for up to 1 week. Freeze for up to 3 months.
Recipe
Low FODMAP Pumpkin Muffins with Chocolate Chips
- Total Time: 45 minutes
- Yield: 12 1x
Description
Low FODMAP Pumpkin Muffins with Chocolate Chips are full of fall flavor and perfect for a FODMAP-friendly dessert, snack, or breakfast on-the-go.
Ingredients
- 2 cups Bob’s Red Mill Gluten-Free 1:1 Baking Flour (the blue bag)
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1 ½ teaspoons pumpkin pie spice
- 1 cup canned 100% pure pumpkin
- ½ cup pure maple syrup
- ½ cup extra light tasting olive oil (or canola oil)
- 2 large eggs
- ¼ cup water
- ½ cup + 2 tablespoons Enjoy Life Mini Chocolate Chips
Instructions
- Preheat oven to 350°F. Grease a muffin tin or fill with muffin liners.
- In a medium bowl, whisk together flour, baking soda, salt, and pumpkin pie spice.
- In a large bowl, whisk together pumpkin, maple syrup, extra-light tasting olive oil, eggs, and water.
- Gradually add the dry mixture to the wet mixture. Stir until just mixed. Fold in ½ cup chocolate chips.
- Divide batter into muffin tins and sprinkle with the remaining 2 tablespoons chocolate chips.
- Bake for 30-35 minutes or until a toothpick inserted in the middle comes out clean. Allow muffins to cool for 10 minutes before carefully removing.
- Serve muffins while they are still warm. Or, transfer muffins to a wire rack and cool completely before storing.
Storage: After cooling, cover and store leftover muffins for up to 3 days at room temperature. Refrigerate for up to 1 week. Freeze for up to 3 months.
Notes
Low FODMAP Serving Size: One serving of this recipe (1 muffin) uses low FODMAP amounts of ingredients. For more low FODMAP info on ingredients, I recommend checking out the Monash FODMAP app.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Muffins
- Method: Bake
- Cuisine: American, Low FODMAP
Teresa Rose says
Outstanding muffins! I added 1 tsp of vanilla because I only had regular evoo and I thought it might mellow the stronger olive oil taste, and also honestly, I like vanilla. This recipe has now been added to our weekend muffin repertoire. They are delicious and settle so well on the tummy. Thank you for sharing this recipe 💕
Amy says
Loved these. I’ve made them twice. Once as muffins and once as “drop cookies” since they don’t spread.
Em Schwartz, MS, RDN says
Love the drop cookie tip! Thanks for sharing, Amy!
Eliana says
Love this recipe! I’m fairly new to low-fodmap baking and this was super easy to follow. I’m not sure what I did wrong with my baking pan, as mine turned out a bit more cookie shaped!
JC says
Best muffin I’ve made for awhile, thank you!
Jessie says
Delicious! Best muffin I have had in a while!
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Jessie!
Jessica says
Absolutely delicious! I accidentally put a can instead of a cup of pumpkin so they are large and filling for sure. I used Cassava flour so it’ll be easy to keep my portions low since I got happy with the pumpkin!! Still very delicious and moist. 🤤
Em Schwartz, MS, RDN says
Thanks for sharing, Jessica! Glad you enjoyed them!
Pam Hirsh says
Made these for the first time yesterday. I love to have a muffin with my decaf coffee each morning. These were great! They seemed kind of mushy so I just read the reviews to see what others thought. I did the very same thing!…put in a can of pumpkin instead of a cup. I didn’t read all of the recipe. It says a can of pumpkin on the list of ingredients, a cup of pumpkin in the directions. Next time I’ll get it right! 😂
Em Schwartz, MS, RDN says
Hi Pam, thanks for sharing your experience. I’m not quite sure where it says 1 can instead of 1 cup pumpkin in the ingredients. Maybe the “canned” part of “canned pumpkin puree” is what you’re referring to? Regardless, I updated the ingredients in the Ingredients section (at the top of the page) to include the specific amounts. So hopefully, that helps reduce future confusion. Thanks! -Em
Bri says
I also put in one can! They’re so good that way though! I will make again the same way lol
Marla says
Is there an alternative to using maple syrup?
Emily says
Hi Marla, Regular white sugar might work, but I haven’t tried it.
P says
Can you use almond flour?
Emily says
Great question! I haven’t tried it in this particular recipe, but I have had success in the past substituting almond flour 1 to 1 with grain-based gluten-free flour in muffin recipes. If you’re low FODMAPing you’ll just want to be mindful of portion size. Almond meal is low FODMAP in up to 1/4 cup servings. 🙂
Pam says
This came out so well! I also added a mashed banana to the recipe and it didn’t change it a bit. Will absolutely be making it again.
Emily says
Thanks for sharing, Pam! Glad to hear it worked out! 🙂
Marissa says
One of my new favorites. The perfect recipe to enjoy this time of the year! Thanks!
Emily says
Thank you, Marissa!