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Looking down at a smooth white plate holding a naturally orange-colored, square waffle topped with chopped pecans and maple syrup.

Low FODMAP Pumpkin Spice Waffles


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  • Author: Em Schwartz, MS, RDN
  • Total Time: 13 minutes
  • Yield: 4 waffles 1x
  • Diet: Low Lactose

Description

Low FODMAP Pumpkin Spice Waffles are made with 11 simple ingredients—many of which you probably already have—and come together in less than 15 minutes. They are soft, lightly sweetened, and full of cozy fall flavor. 


Ingredients

Scale
  • 1 tablespoon (14 grams) unsalted butter
  • ½ cup (105 grams) canned pumpkin puree
  • ¼ cup (55 grams) granulated sugar
  • 2 large eggs, whisked
  • 2 tablespoons water
  • ¾ cup (111 grams) Bob’s Red Mill Gluten-Free 1:1 Baking Flour
  • 2 teaspoons pumpkin pie spice (I use homemade)
  • ½ teaspoon baking powder (use gluten-free for gluten-free)
  • ¼ teaspoon baking soda
  • ⅛ teaspoon fine salt, optional
  • ¼ cup (30 grams) chopped pecans, optional

Serving suggestion: 8 tablespoons maple syrup, divided


Instructions

  1. 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.
  2. 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.
  3. In a large bowl, whisk together the melted butter, sugar, and pumpkin purée. Add the eggs and water. Whisk again until smooth.
  4. Stir in the flour, pumpkin pie spice, baking powder, baking soda, and salt until just combined.
  5. Fold in pecans, if using.
  6. 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.
  7. Serve waffles warm with maple syrup.

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.

Notes

Low FODMAP Serving: Up to two waffles (or ½ the recipe) 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).

Nutrition Info: Nutrition facts are estimates (unless lab-tested) and can vary based on the specific ingredients and brands used. The estimates for this recipe include the optional pecans, but do not include the maple syrup.

  • Prep Time: 7 minutes
  • Cook Time: 6 minutes
  • Category: Breakfast
  • Method: Waffle
  • Cuisine: Low FODMAP