Pumpkin Pie

This low-FODMAP pumpkin pie swaps a gluten-free flour crust and lactose-free evaporated milk for the wheat and regular canned milk of a classic version, with the pie cut so each slice keeps canned pumpkin in a tested range.

Prep 30 min

Cook 1 hr 5 min

Serves 8

Gluten-freeLactose-free

Ingredients

Crust

• 1 1/4 cups (190g) gluten-free 1:1 flour blend (confirm it contains xanthan gum, or add 1/2 tsp)
• 1 tbsp cane or white sugar
• 1/2 tsp salt
• 1/2 cup (113g) cold unsalted butter, cubed
• 4 to 6 tbsp ice water

Filling

• 1 can (15 oz / 425g) pure pumpkin puree (100% pumpkin, not spiced pie filling)
• 3/4 cup (150g) packed brown sugar
• 2 large eggs, lightly beaten
• 1 cup (240ml) lactose-free evaporated milk
• 2 tsp pumpkin pie spice (or 1 1/4 tsp ground cinnamon, 1/2 tsp ground ginger, 1/4 tsp ground nutmeg, and a pinch of ground cloves)
• 1 tsp vanilla extract
• 1/2 tsp salt

Cut the finished pie into 8 slices. One 425g can spread across 8 slices lands each slice near 53g of canned pumpkin, under the 1/4 cup (75g) low FODMAP serving. Check the Monash app for current tested serving sizes.

Instructions

Make the crust

1. In a bowl, whisk the flour blend, sugar, and salt.
2. Add the cold cubed butter and rub it in with your fingertips (or pulse in a food processor) until the mixture looks like coarse crumbs with some pea-sized pieces.
3. Add ice water 1 tablespoon at a time, mixing just until the dough holds together when pressed. Gluten-free dough should be moist but not sticky.
4. Shape into a disc, wrap, and chill for at least 30 minutes.

Par-bake the shell

1. Preheat the oven to 400°F (200°C).
2. Roll the dough between two sheets of parchment to a 12-inch circle, then fit it into a 9-inch pie dish and trim the edge. Chilled gluten-free dough patches easily if it cracks.
3. Line the crust with parchment, fill with pie weights or dried beans, and bake for 15 minutes.
4. Remove the weights and parchment. Reduce the oven to 350°F (175°C).

Fill and bake

1. Whisk the pumpkin, brown sugar, eggs, evaporated milk, spice, vanilla, and salt until smooth.
2. Pour the filling into the warm par-baked shell.
3. Bake at 350°F (175°C) for 45 to 55 minutes, until the edges are set and the center still jiggles slightly. A knife inserted an inch from the edge should come out clean.
4. Cool completely on a rack, then chill for at least 2 hours before slicing. The custard finishes setting as it cools.

Tips & Substitutions

• No lactose-free evaporated milk? Substitute canned coconut milk or cream, or reduce lactose-free whole milk on the stove until slightly thickened.
• Check your flour blend. Confirm it has no added inulin or chicory root, and stir in 1/2 tsp xanthan gum if the blend does not already include a gum.
• Keep it dairy-free. Use a firm block-style plant butter in the crust and canned coconut cream in the filling.
• Sweetener swaps. Brown sugar, cane sugar, or maple syrup all work. Skip honey, agave, and polyol "sugar-free" sweeteners like xylitol or maltitol.
• Prevent cracks. Pull the pie while the center still wobbles. Overbaking is what splits the surface.
• Crisp bottom. Par-baking the shell before adding the wet filling keeps the crust from turning soggy.

Why This Works

• Pumpkin stays in range. One 425g can across 8 slices puts each serving near 53g of canned pumpkin, under the 1/4 cup (75g) low FODMAP amount, so the portion does the work.
• Lactose is the dairy watch-point. Evaporated milk concentrates milk sugar, so using a lactose-free version keeps the custard's lactose low while giving the same rich set.
• Wheat is swapped, not the structure. A gluten-free 1:1 blend replaces the fructans in wheat flour, and xanthan gum takes over the binding that gluten normally provides.
• Sugar and spices are already clear. Cane and brown sugar are sucrose, and the warm spices (cinnamon, ginger, nutmeg, clove) carry no FODMAP load at these amounts.

Storage

Keep the cooled pie covered in the fridge for up to 3 days, since it is an egg custard. For longer storage, freeze the whole pie or single slices wrapped well for up to 2 months, then thaw overnight in the fridge. Serve chilled or at room temperature. Portioning into 8 slices before storing makes it easy to keep the canned pumpkin per serving in range.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.