Low FODMAP Pumpkin Muffins with Chocolate Chips

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.

Jump to:

• Shopping list
• Low FODMAP notes
• 💭 Tip: Baking with extra light tasting olive oil
• Instructions
• Recipe

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.

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