Pumpkin Muffins

A low FODMAP pumpkin muffin with canned pumpkin, gluten-free flour, brown sugar, eggs, oil, almond milk, and pumpkin pie spice.

Prep 15 min

Cook 22 min

Serves 12

Gluten-freeDairy-freeVegetarian

Ingredients

• 1 3/4 cups (265g) gluten-free 1:1 flour blend (with xanthan gum, or add 3/4 tsp)
• 2 tsp pumpkin pie spice (or 1 1/4 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp nutmeg)
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/2 tsp salt
• 1 can (15 oz / 425g) pure pumpkin puree (100% pumpkin, not pie filling)
• 1 cup (200g) packed brown sugar
• 2 large eggs
• 1/2 cup (120ml) neutral oil, such as canola
• 1/4 cup (60ml) unsweetened almond milk (or lactose-free milk, which makes them no longer dairy-free)
• 1 tsp vanilla extract
• 2 tbsp pumpkin seeds (pepitas), for the tops (optional)

Each of 12 muffins holds about 35g of canned pumpkin, well under Monash's 75g low FODMAP serve.

Instructions

Mix

1. Heat the oven to 350°F (175°C) and line a 12-cup muffin tin with paper liners.
2. Whisk the flour blend, spice, baking soda, baking powder, and salt in a medium bowl.
3. In a large bowl, whisk the pumpkin, brown sugar, eggs, oil, milk, and vanilla until smooth.
4. Fold the dry ingredients into the wet with a spatula until no dry flour shows. Do not overmix.

Bake

1. Divide the batter evenly among the 12 cups; they will be nearly full.
2. Sprinkle the tops with pumpkin seeds if using.
3. Bake for 20 to 24 minutes, until the tops spring back and a toothpick in the center comes out clean.
4. Cool in the pan for 5 minutes, then move to a rack.

Tips & Substitutions

• Use plain pumpkin puree. Canned pie filling has added sugar and spices; check the label says 100% pumpkin.
• Add chocolate chips. Stir in 1/2 cup semi-sweet or dark chocolate chips. Skip "sugar-free" chips, which often use maltitol.
• Rest the batter. Ten minutes on the counter lets gluten-free flour hydrate and gives taller tops.
• Keep the batch at 12. Making bigger muffins raises the pumpkin per muffin, so bake extra rather than larger.
• Other milks. Oat milk is low FODMAP only in small amounts, so almond or lactose-free milk are the simpler picks.

Why This Works

• Portioned pumpkin. One 425g can split 12 ways keeps each muffin near 35g.
• Oil for moisture. Gluten-free crumb dries out fast, and oil keeps it soft for days.
• Gluten-free structure. Xanthan gum in the blend holds the crumb together the way gluten would.

Storage

Keep muffins in an airtight container at room temperature for 2 days or in the fridge for up to 5 days. Freeze individually wrapped for up to 3 months and thaw on the counter or warm for 20 seconds in the microwave.