A warming, cinnamon-forward pumpkin pie spice blend made with five pantry spices in just five minutes.
Just five ingredients and ready in five minutes - that’s all you need for this homemade pumpkin pie spice.
A quintessential fall flavor, pumpkin pie spice is typically made with a cozy blend of cinnamon, ginger, nutmeg, allspice, and cloves. Most store-bought blends use low FODMAP ingredients, but it's always a good idea to double-check the label if you're following the diet closely.
That said, I don't always keep pumpkin pie spice stocked in my pantry. So when a recipe calls for it, I just mix up my own. This version is cinnamon-forward (because I love cinnamon) and easy to whip up whenever you need it.
Ingredients
To make this easy, low FODMAP pumpkin pie spice blend, gather these ingredients or add them to your shopping list:
- Ground cinnamon - 2 tablespoons (6 teaspoons)
- Ground ginger - 1 teaspoon
- Ground nutmeg - 1 teaspoon
- Ground allspice - ½ teaspoon
- Ground cloves - ½ teaspoon
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Ground cinnamon is low FODMAP in servings of 1 teaspoon or 2 grams.
Ground ginger hasn’t been officially tested for FODMAPs (yet), but fresh ginger root has. According to Monash University, a low FODMAP serving is 1 teaspoon (5 grams). The FODMAP Friendly Food Program also tested fresh ginger and found no detectable FODMAPs, suggesting it can be eaten freely.
Nutmeg is low FODMAP in servings of 2 whole seeds or 4 grams. A teaspoon of ground nutmeg weighs about 2 grams.
Ground allspice is low FODMAP in servings of 1 teaspoon or 2 grams.
Dried cloves are low FODMAP in servings of 1 teaspoon or 2 grams.
Instructions
To make this low FODMAP pumpkin pie spice, simply:
Place all ingredients into a clean, empty spice jar or a small mason jar with a lid.
Cover and shake well to mix.
Use in your favorite low-FODMAP recipe calling for pumpkin pie spice, add to oatmeal, or sprinkle onto buttered low-FODMAP toast.
Storage
Store in an airtight container in a cool (room temperature is fine!), dry, and dark place for up to 6 months.
Related
Looking for other low FODMAP spice or seasoning blends? Try these:
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Recipe
Low FODMAP Pumpkin Pie Spice
- Total Time: 5 minutes
- Yield: 3 tablespoons or 9 (1 teaspoon) servings
- Diet: Low Lactose
Description
A cozy, cinnamon-forward pumpkin pie spice blend made with five low FODMAP spices in just five minutes.
Ingredients
- 2 tablespoons (6 teaspoons) ground cinnamon
- 1 teaspoon ground ginger
- 1 teaspoon ground nutmeg
- ½ teaspoon ground allspice
- ½ teaspoon ground cloves
Instructions
- Place all ingredients into a clean, empty spice jar or a small mason jar with a lid.
- Cover and shake well to mix.
- Use in your favorite low-FODMAP recipe that calls for pumpkin pie spice, add it to oatmeal, or sprinkle it onto buttered low-FODMAP toast.
Storage: Store in a sealed container in a cool, dry place for up to 6 months.
Notes
Low FODMAP Serving: One serving of this recipe (1 teaspoon) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Spice Blend
- Method: No-Cook
- Cuisine: Low FODMAP
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