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
Keywords: pumpkin, gluten-free, dairy-free, fall,
Shay says
Love these! I’ve made them several time. Instead of muffins, I put them in a an and make more of a bar/brownie type thing. I also use coconut oil instead and it works great.
★★★★★
Desiree says
Do you think I could sub in coconut oil? I made on batch of these and they tasted very strongly of olive oil.
Em Schwartz, MS, RDN says
Hi Desiree, melted coconut oil should work as a substitute if you don’t like/don’t have extra light-tasting olive oil. -Emily
Niko says
These taste great and were simple to make. Great texture too, a bit oilier than I tend to make usually.
I used avocado oil. But, I also accidentally used a full cup of chocolate chips, which probably added to the oiliness. 😂
I only used 1/2 the syrup, which probably worked out well with my chocolate mishap. I used pascha vegan white chocolate chips, which tasted great and made this recipe a bit lower histamine.
Thanks for another great recipe! I appreciate your work so much as I continue eating low fodmap foods.
★★★★★
Valerie says
what can I change so there not so mushy in the middle ?
Em Schwartz, MS, RDN says
Hi Valerie, if all of the ingredients used were the same, I would suggest baking them a little longer. Actual oven temperatures can often vary +/- 30 degrees from the selected (or intended) temperature. Baking times are offered as guidelines in recipes and may need to be increased or decreased for individual in-home success. Best, -Em
Valerie Bevel says
I made this as per recipe, muffins were very mushy in the middle, what can I do to correct this. I cooked them 35 minutes and the toothpick was still gooey,
Stephanie says
These were so good!!! Made them exactly as written. Thank you! 🙂
★★★★★
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Stephanie! Glad you enjoyed them. 🙂
Anne says
The original picture before visiting your site is either a cake or bars. Is that a mistake? Or can it be made in a cake pan also? If so, what size pan and is the cooking time different? I would think it would be.
Em Schwartz, MS, RDN says
Hi Anne, You likely stumbled on a photo for an old, similar recipe that I’ve since deleted for quality concerns Regretfully, I do not have recommendations for modifying this recipe at this time. I apologize for the inconvenience. -Em
Ginger Ball says
This recipe is super easy and the muffins are moist and have a really good flavor. This is only the second time I have made what my husband calls “baked goods” using Bob’s Red Mill gluten free 1:1 flour and I have found both items to seem “grainy” in texture. The first attempt was with cookies. I am somewhat discouraged as I am a regular baker and have just stayed with regular recipes for my husband and refrained from eating whatever I bake. I love sweets and fear a life of not having them again! I know in the big scheme of things it is not a big deal, just wondering if there are better options.
karen vader says
Hi Em. New to low fodmap…new to your website. So glad I found you. Going to try these muffins tomorrow. Have you tried them with flax eggs? Think they would work? Have made the sweet chili tofu bowls twice now…love love love! Next is the maple-soy glazed tempeh. Think you may have saved my life. Thank you
Em Schwartz, MS, RDN says
Hi Karen! Welcome 🙂 I think flax eggs should work for this recipe, but I haven’t yet had a chance to try it. (Adding it to my testing list.) In the meantime, if you give a try please let us know how it goes. Best, -Em