Low FODMAP Pecan Pie Recipe

This decadent Low FODMAP Pecan Pie is made with a gluten-free pie crust, pure maple syrup, eggs, and plenty of crunchy pecan halves. The result is a gooey, sweet, and nutty dessert that creates the classic holiday flavor without the high fructose corn syrup found in traditional recipes. This pie is perfect for your Thanksgiving table or a special family dinner, making enough delicious slices for 8 people to enjoy safely.

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Low FODMAP Pecan Pie Ingredients

For the Crust:

• 1 gluten-free pie crust (store-bought or homemade, ensure there are no high FODMAP ingredients like honey or apple fiber)

For the Filling:

• 3 large eggs
• 3/4 cup pure maple syrup
• 1/4 cup white sugar
• 2 tablespoons melted butter (or lactose-free butter)
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1 1/2 cups pecan halves (Note: A safe Low FODMAP serving is about 15 pecan halves or 30g per person)

How To Make Low FODMAP Pecan Pie

1. Prepare the oven: Preheat your oven to 350°F (180°C). Make sure one of your oven racks is in the center position for even baking.
2. Prepare the crust: Place your gluten-free pie crust into a 9-inch pie dish. If you are using a frozen crust, follow the package directions to see if it needs to thaw first.
3. Mix the filling: In a large mixing bowl, whisk together the eggs, maple syrup, sugar, melted butter, vanilla extract, and salt. Continue whisking until the mixture is completely smooth and well combined.
4. Arrange the nuts: Spread the pecan halves evenly over the bottom of the pie crust. This ensures every slice gets a good amount of nuts.
5. Pour the mixture: Carefully pour the egg and syrup mixture over the pecans. The pecans will naturally float to the top to create that beautiful crunchy layer.
6. Bake the pie: Place the pie in the oven and bake for 45–50 minutes. You want the center to be just set (it should jiggle slightly like gelatin, but not be liquid) and the crust to be golden.
7. Cool completely: Remove the pie from the oven and let it cool completely at room temperature on a wire rack. This is crucial because the filling needs time to firm up as it cools.

Recipe Tips

• Cooling is Key: Unlike pies made with corn syrup, maple syrup fillings can be thinner when hot. You must let the pie cool completely (for at least 2 hours) before slicing, or the filling will be runny.
• Watch the Crust: Gluten-free crusts can sometimes brown faster than wheat crusts. If the edges of your pie look like they are getting too dark before the center is done, cover the edges gently with strips of aluminum foil or a pie shield.
• Mind Your Portions: Pecans are low FODMAP, but portion size matters. Stick to one slice (1/8th of the pie) to keep your serving of pecans within the safe limit (approx. 30g) to avoid digestive issues.
• Room Temperature Eggs: Using room temperature eggs helps them mix more easily with the melted butter and syrup, creating a smoother custard filling.

What To Serve Pecan Pie

This rich and sweet pie pairs perfectly with something creamy to balance the sugar. Serve a slice with a dollop of lactose-free whipped cream or a scoop of low FODMAP vanilla ice cream. For a warm contrast, enjoy it with a hot cup of black coffee or unsweetened tea, which helps cut through the richness of the maple syrup and pecans.

How To Store Pecan Pie Leftovers

• Refrigerate: loosely cover the completely cooled pie with aluminum foil or plastic wrap. Store it in the refrigerator for up to 3–4 days.
• Freeze: Wrap individual slices tightly in plastic wrap, then place them in a freezer-safe bag. They will stay fresh for up to 2 months. Thaw in the refrigerator overnight before eating.

Low FODMAP Pecan Pie Nutrition Facts

Serving Size: 1 slice (1/8 of pie)

• Calories: 410 kcal
• Total Fat: 24g
• Saturated Fat: 5g
• Cholesterol: 85mg
• Sodium: 180mg
• Total Carbohydrate: 45g
• Dietary Fiber: 2g
• Sugars: 32g
• Protein: 5g

Frequently Asked Questions

• Can I use brown sugar instead of white sugar? Yes, you can substitute the white sugar for brown sugar if you want a deeper molasses flavor. Both are low FODMAP, but brown sugar will make the filling slightly darker.
• Why is my filling runny? The most common reason is slicing the pie while it is still warm. The filling needs to cool down to room temperature to set properly. If it is still runny after cooling, it may have been underbaked.
• Can I use a different nut? Walnuts are a common substitute for pecans and are also low FODMAP (up to 30g per serving). You can swap them 1:1, but the flavor profile will be slightly more bitter compared to the sweet pecans.
• Do I need to blind bake the crust? Usually, for pecan pie, you do not need to blind bake (pre-bake) the crust because the baking time is long (45+ minutes). However, check the instructions on your specific store-bought gluten-free crust to be sure.

Try More Recipes:

• Low FODMAP Peanut Butter Cups Recipe
• Low FODMAP Peanut Butter Cookies Recipe
• Low FODMAP Lemon Tart Recipe