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Low FODMAP Pumpkin Pie Oatmeal

  • Author: Em Schwartz, MS, RDN
  • Total Time: 10 minutes
  • Yield: 4 1x
  • Diet: Low Lactose


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


  • 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


  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.
  2. Stir in pumpkin, vanilla, pumpkin pie spice, and maple syrup. Heat until warm throughout.
  3. 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