Low FODMAP Pumpkin Spice Waffles

Quick and cozy, these Low FODMAP Pumpkin Spice Waffles are made with mostly pantry staples in about 15 minutes. They're soft, lightly sweetened, and full of fall flavor.

Waffles are becoming a bit of a fun weekend tradition in our house. These pumpkin spice ones sneak in a bit of veggie and are warmly spiced with cinnamon, nutmeg, and ginger.

Waffles are often made with wheat flour and cow's milk, two higher FODMAP ingredients. This low FODMAP waffle swaps in gluten-free flour and uses a FODMAP-friendly amount of pumpkin purée, plus water for the necessary moisture.

For that classic fall flavor, I use my homemade low FODMAP pumpkin pie spice in these waffles; however, most store-bought blends should work fine (just double check the ingredients!)

I like to add chopped pecans into the batter for a bit of crunch and heart-healthy fats, but feel free to skip them or sprinkle them on top instead. Finish with a drizzle of real maple syrup for a delicious breakfast.

Looking for other low FODMAP waffles recipes? Try my classic blueberry waffle recipe, or these decadent chocolate pecan waffles for an extra special brunch.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Equipment
• Storage
• Related
• Recipe

Ingredients

To make these Low FODMAP Pumpkin Spice Waffles, add these ingredients to your shopping list if you don't already have them:

• Unsalted butter - 1 tablespoon (14 grams)
• Canned pumpkin purée - ½ cup (105 grams)
• Granulated sugar - ¼ cup (55 grams)
• Eggs - 2 large
• Water - 2 tablespoons
• Bob’s Red Mill Gluten-Free 1:1 Baking Flour - ¾ cup (111 grams)
• Pumpkin pie spice - 2 teaspoons (I use my homemade blend)
• Baking powder (use gluten-free for gluten-free) - ½ teaspoon
• Baking soda - ¼ teaspoon
• Optional: Fine salt - ⅛ teaspoon
• Optional: Chopped pecans - ¼ cup (30 grams)
• Optional: Maple syrup - 8 tablespoons, divided

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.

Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

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

Granulated sugar (or white sugar) is low FODMAP in servings up to ¼ cup or 50 grams.

Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low-FODMAP flour. Wheat flour is high in FODMAPs, whereas gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cups or 100 grams.

Although this Bob's Red Mill flour hasn’t specifically been tested, it appears to be low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store and online.

Unless you tolerate GOS, avoid the Bob's Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This flour is made from higher FODMAP garbanzo beans.

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.

Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.

Instructions

To make these low FODMAP pumpkin waffles, simply:

Preheat your waffle iron according to the manufacturer’s directions. I use a medium-low setting (number 2) on my waffle maker. If your waffle iron isn’t nonstick, coat it with your preferred nonstick spray or oil.

Melt the butter. I prefer to place this in a microwave-safe bowl and microwave in 20-second increments, stirring between each increment, until melted. This can also be done in a saucepan over medium-low to medium heat, stirring frequently, until melted.

Mix the wet ingredients. In a large bowl, whisk together the melted butter, sugar, and pumpkin purée. Add the eggs and water. Whisk again until smooth.

Add the dry ingredients. Stir in the flour, pumpkin pie spice, baking powder, baking soda, and salt until just combined.

Fold in pecans, if using.

Cook the waffles. Divide the batter (if needed) and pour into the preheated waffle iron. Cook until golden brown and cooked through, about 4–6 minutes. Actual cook time may vary depending on your waffle maker.

Serve waffles warm with maple syrup.

Equipment

I keep my kitchen equipment inventory pretty simple and stick to multi-purpose, long-lasting tools whenever I can. Here are kitchen essentials that I used to make this recipe:

Cuisinart Belgian Waffle Maker - Admittedly, this is the first waffle iron I’ve ever owned, but I really like it. The plates are removable, which makes cleanup super easy — I pop them in the dishwasher when they're cool enough to handle. It also comes with pancake plates, but I mostly use it for waffles.

Storage

Let waffles cool completely. Store in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. Reheat in a microwave, toaster, or oven until warm.

Related

Looking for more low FODMAP breakfast ideas? Check these out:

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