Low FODMAP Pumpkin Pie Oatmeal

Filled with whole grain oats and nutrient-packed pumpkin, this Low FODMAP Pumpkin Pie Oatmeal is a fantastic fall-inspired breakfast.

Whether we like it or not, fall is here ... at least in the US. So, I say let's embrace it and eat all things pumpkin pie! 🙂 Enjoy this fall-flavored Low FODMAP Pumpkin Pie Oatmeal for a filling and flavorful breakfast or brunch!

Oats on the low FODMAP diet

Oats are one of those foods that if we aren't careful could trigger symptoms in some of us. Oats can be processed in different ways (rolled, steel-cut, quick, etc.) and have varying levels of FODMAPs.

According to Monash University research, the current low FODMAP serving sizes for dry, uncooked oats are:

• Rolled oats: A low FODMAP serve is ½ cup or 52 grams
• Quick oats: A low FODMAP serve is ¼ cup or 23 grams
• Oat groats (whole oat kernels that are hulled): A low FODMAP serving is ¼ cup or 60 grams.

If you have the Monash FODMAP app, you may notice that there are additional entries for oats in different countries with different low FODMAP serving sizes.

Why? Different varieties of the same food can have varying levels of FODMAPs depending on how the food is grown, processed, etc.

Low FODMAP serving sizes may change as more foods from different countries are tested, but for now, I am sticking to the more conservative, generic entry for rolled oats in my recipes.

Shopping List

To make one batch (4 servings) of this low FODMAP pumpkin pie oatmeal, add these ingredients to your grocery list:

• Rolled oats (or gluten-free rolled oats) - 2 cups
• Low FODMAP milk - 2 cups (I use unsweetened almond milk)
• 100% pure pumpkin puree - ½ cup
• Vanilla extract - ½ teaspoon
• Pumpkin pie spice - 1 teaspoon
• Pecans - 20 halves (about ¼ cup)
• Pure maple syrup - ⅓ cup or to taste

Low FODMAP notes

In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.

Rolled oats are low FODMAP in servings of up to ½ cup (52 grams). Larger amounts contain higher levels of fructans and GOS.

In the US, Quaker® Old Fashioned Oats—both regular and gluten-free—were previously Monash Certified low FODMAP in 40-gram (about ½ cup) servings. The organic version was also certified low FODMAP in smaller 32-gram (⅓ cup) servings. As of spring 2025, it appears that Quaker® no longer participates in the certification program.

Low FODMAP Milk: Some examples include lactose-free cow’s milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.

Pumpkin pie spice has not specifically been tested for FODMAPs. However, it is typically made from low FODMAP spices like cinnamon, nutmeg, ginger, cloves, and allspice, and should be okay for most on the low FODMAP diet.

Canned pumpkin: A low FODMAP serving is ⅓ cup or 75 grams. Larger servings contain higher amounts of GOS & fructans.

Pecans: A low FODMAP serving is 15 pecan halves or 30 grams. This is about ¼ cup in the US. Much larger servings contain higher amounts of fructans.

Instructions

To make this low FODMAP oatmeal, simply:

Step 1: Combine oats and milk in a saucepan over medium-high heat. Bring to a boil, then reduce heat and simmer, stirring occasionally until desired thickness is achieved.

Step 2: Stir in pumpkin, vanilla, pumpkin pie spice, and maple syrup. Heat until warm throughout.

Serve oatmeal warm topped with pecans.

Similar recipes

• Low FODMAP Pumpkin Pie Spiced Pumpkin Seeds
• Low FODMAP Pumpkin Muffins with Chocolate Chips
• Instant Pot Low FODMAP Steel Cut Oats

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