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    Home » Desserts » Low FODMAP Pumpkin Muffins with Chocolate Chips

    Low FODMAP Pumpkin Muffins with Chocolate Chips

    Published: Oct 29, 2018 | Updated: Nov 4, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Low FODMAP Pumpkin Muffins with Chocolate Chips
    Low FODMAP Pumpkin Muffins with Chocolate Chips
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    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.

    Close up of a pumpkin muffin with mini chocolate chips baked into the top.

    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
    Seven Low FODMAP Pumpkin Muffins with Chocolate Chips are arranged on a white marble background with mini chocolate chips scattered in between. One of the muffins is broken in half to show the moist texture.

    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.

    Whisking the dry ingredient sin a large glass bowl.

    Step 2: In a medium bowl, whisk flour, baking soda, salt, and pumpkin pie spice until mixed.

    Whisking the wet muffin ingredients in a large glass bowl.

    Step 3: In a large bowl, whisk together pumpkin, maple syrup, extra-light tasting olive oil, eggs, and ¼ cup water until smooth.

    Mixing the wet and dry muffin ingredients in a large glass bowl.

    Step 4: Gradually add the dry mixture to the wet mixture. Stir until just mixed.

    Folding chocolate chips into the pumpkin muffin batter.

    Step 4b: Fold in ½ cup chocolate chips.

    Scooping muffin batter into lined muffin tin.

    Step 5: Divide batter into muffin tins. Sprinkle with the remaining 2 tablespoons chocolate chips.

    Muffin batter divided into muffin tin ready for baking.

    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.

    A stack of three low FODMAP pumpkin muffins surrounded by mini chocolate chips. Dark gray text reads "Low FODMAP Pumpkin Muffins with Chocolate Chips" on the white background.
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    Low FODMAP Pumpkin Muffins with Chocolate Chips

    Low FODMAP Pumpkin Muffins with Chocolate Chips


    ★★★★★

    4.9 from 13 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 45 minutes
    • Yield: 12 1x
    Print Recipe
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    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

    Scale
    • 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

    1. Preheat oven to 350°F. Grease a muffin tin or fill with muffin liners.
    2. In a medium bowl, whisk together flour, baking soda, salt, and pumpkin pie spice.
    3. In a large bowl, whisk together pumpkin, maple syrup, extra-light tasting olive oil, eggs, and water.
    4. Gradually add the dry mixture to the wet mixture. Stir until just mixed. Fold in ½ cup chocolate chips.
    5. Divide batter into muffin tins and sprinkle with the remaining 2 tablespoons chocolate chips.
    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.
    7. 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

    Keywords: pumpkin, gluten-free, dairy-free, fall,

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    53
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    Reader Interactions

    Comments

    1. Teresa Rose says

      November 14, 2020 at 7:28 am

      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 💕

      ★★★★★

      Reply
    2. Amy says

      October 15, 2020 at 4:40 pm

      Loved these. I’ve made them twice. Once as muffins and once as “drop cookies” since they don’t spread.

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        October 19, 2020 at 10:03 am

        Love the drop cookie tip! Thanks for sharing, Amy!

        Reply
    3. Eliana says

      August 28, 2020 at 10:27 pm

      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!

      ★★★★★

      Reply
    4. JC says

      June 29, 2020 at 11:14 am

      Best muffin I’ve made for awhile, thank you!

      ★★★★★

      Reply
    5. Jessie says

      May 16, 2020 at 5:49 am

      Delicious! Best muffin I have had in a while!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        May 19, 2020 at 12:34 pm

        Thanks for taking the time to share, Jessie!

        Reply
    6. Jessica says

      February 11, 2020 at 7:21 pm

      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. 🤤

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        February 28, 2020 at 5:53 pm

        Thanks for sharing, Jessica! Glad you enjoyed them!

        Reply
      • Pam Hirsh says

        November 04, 2020 at 9:12 am

        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! 😂

        ★★★★★

        Reply
        • Em Schwartz, MS, RDN says

          November 04, 2020 at 11:23 am

          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

        December 12, 2022 at 7:21 pm

        I also put in one can! They’re so good that way though! I will make again the same way lol

        ★★★★

        Reply
    7. Marla says

      March 31, 2019 at 11:35 am

      Is there an alternative to using maple syrup?

      Reply
      • Emily says

        April 02, 2019 at 6:41 pm

        Hi Marla, Regular white sugar might work, but I haven’t tried it.

        Reply
    8. P says

      March 09, 2019 at 10:54 am

      Can you use almond flour?

      Reply
      • Emily says

        March 10, 2019 at 9:09 pm

        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. 🙂

        Reply
    9. Pam says

      December 25, 2018 at 8:06 am

      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.

      ★★★★★

      Reply
      • Emily says

        December 27, 2018 at 8:13 pm

        Thanks for sharing, Pam! Glad to hear it worked out! 🙂

        Reply
    10. Marissa says

      November 24, 2018 at 8:35 am

      One of my new favorites. The perfect recipe to enjoy this time of the year! Thanks!

      ★★★★★

      Reply
      • Emily says

        November 26, 2018 at 5:53 am

        Thank you, Marissa!

        Reply
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