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 up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS.
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 10 pecan halves or 20 grams. This is about ¼ cup in the US. 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
Low FODMAP Pumpkin Pie Oatmeal
- Total Time: 10 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Filled with whole grain oats and nutrient-packed pumpkin, this Low FODMAP Pumpkin Pie Oatmeal is a fantastic fall-inspired breakfast.
Ingredients
- 2 cups rolled oats (or gluten-free rolled oats)
- 2 cups low FODMAP milk (I use unsweetened almond milk)
- ½ cup 100% pure pumpkin puree
- ½ teaspoon vanilla extract
- 1 teaspoon pumpkin pie spice
- ⅓ cup pure maple syrup (or to taste)
- 20 pecan halves, chopped
Instructions
- 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.
- Stir in pumpkin, vanilla, pumpkin pie spice, and maple syrup. Heat until warm throughout.
- Serve oatmeal warm topped with pecans.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Breakfast
- Method: Stove
- Cuisine: American
Keywords: oats, brunch, plant-based, fall, winter
Holly says
Easy recipe and soooo good. My new go to oatmeal since love pumpkin.
★★★★★
Becky says
I am just starting the low FODMAP elimination journey for my family who have had various digestive issues over the years. This is the first recipe that everyone loved and no one felt deprived eating. I even reduced the maple syrup a bit and it wasn’t missed. Thank you so much for sharing these recipes.
Mimi.C says
Your recipe is my favorite go to breakfast. Quick, easy and so delicious. Thank you!!!!
★★★★★
Leigh says
I added a bit more salt and a few chocolate chips, but this was AMAZING!
★★★★★
Em Schwartz, MS, RDN says
Oooo love the chocolate chip addition! Thanks for sharing, Leigh!
Cinde says
Hello! What is the low FODMAP serving size for dry steel cut oats? Thanks ?
Em Schwartz, MS, RDN says
Hi Cinde! We typically recommend starting with 1/4 cup dry steel-cut oats. This is the Monash serving size for oat groats. I have more information about FODMAPs and steel-cut oats here: https://funwithoutfodmaps.com/instant-pot-low-fodmap-steel-cut-oats/
Lisbe says
Lovely
★★★★★
Em Schwartz, MS, RDN says
Thank you, Lisbe!
Nikki says
Can you refrigerate this? I’d like to make a batch of it and eat it throughout the week.
Em Schwartz, MS, RDN says
Hi Nikki! How timely?! I am just about to make a batch of this as well. 🙂 For many people, it is possible to refrigerate this and enjoy as leftovers* – I usually recommend for up to 3 days in airtight containers. I like to add a little bit extra low FODMAP milk (like 1-2 Tbsp.) when reheating it (usually in the microwave), but that’s a personal preference.
*Leftover cooked and cooled oats do contain more resistant starch, which is not a FODMAP, but can be an IBS-trigger for some people.
AW says
Delicious fall breakfast!
★★★★★
Emily says
Thank you, AW! I agree! 🙂