Low FODMAP Pumpkin Pie Recipe

This cozy Low FODMAP Pumpkin Pie is made with canned pumpkin purée, gluten-free oat flour, maple syrup, lactose-free milk, and warm ground ginger. This recipe creates a velvety, spiced, and comforting dessert that is a perfect tummy-friendly treat. It is an ideal addition to a festive holiday dinner and makes enough for 8 satisfying slices.

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Low FODMAP Pumpkin Pie Ingredients

For the Gluten-Free Crust:

• 1 1/4 cups gluten-free oat flour
• 3 tbsp maple syrup
• 5 tbsp melted butter (or lactose-free butter)
• 1/4 tsp salt
• 1/2 tsp cinnamon (optional)

For the Pumpkin Filling:

• 1 1/4 cups plain canned pumpkin purée
• 3 large eggs
• 3/4 cup lactose-free milk (or almond milk)
• 1/4 cup lactose-free sour cream (optional)
• 1/2 cup maple syrup
• 1 tsp vanilla extract
• 1 1/2 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/8 tsp ground cloves
• 1/4 tsp salt

How To Make Low FODMAP Pumpkin Pie

1. Prepare your oven: Preheat the oven to 175°C (350°F) and lightly grease a 9-inch pie dish to prevent sticking.
2. Mix the crust: In a medium bowl, stir together the oat flour, salt, and cinnamon, then add the melted butter and maple syrup until the mixture looks like damp sand.
3. Shape the base: Press the mixture firmly into the bottom and sides of your pie dish using a flat measuring cup to pack it down tightly.
4. Par-bake the crust: Bake the crust for 10 minutes to help it stay crisp, then remove it from the oven to cool slightly.
5. Whisk the filling: In a large bowl, combine the pumpkin, eggs, milk, syrup, vanilla, and spices until the mixture is completely smooth and creamy.
6. Bake the pie: Pour the filling into the warm crust and bake for 40–50 minutes until the edges are set but the center still has a gentle wobble.
7. Chill and set: Allow the pie to cool to room temperature, then refrigerate for at least 4 hours to ensure it is firm enough for clean slices.

Recipe Tips

• Use Pure Pumpkin: Ensure you buy plain pumpkin purée and not “pumpkin pie filling,” which contains high-FODMAP sweeteners and thickeners.
• Pack the Crust Firmly: Pressing the oat flour mixture down hard ensures the crust doesn’t crumble when you try to serve the pie.
• Don’t Overbake: The “wobble” in the center is key. If the center is stiff when you take it out, the pie may crack as it cools.
• Chill Overnight: While 4 hours is enough, letting the pie sit overnight allows the spices to meld and the texture to become even silkier.

What To Serve Low FODMAP Pumpkin Pie

This classic dessert pairs beautifully with a dollop of lactose-free whipped cream or a scoop of dairy-free vanilla ice cream. For a cozy afternoon treat, serve a slice alongside a warm cup of peppermint tea or a low-FODMAP ginger latte. It also sits perfectly on a holiday dessert table next to gluten-free shortbread cookies.

How To Store Low FODMAP Pumpkin Pie Leftovers

• Refrigerate: Cover the pie loosely with foil or plastic wrap and keep it in the refrigerator for up to 4 days.
• Freeze: Wrap individual slices tightly in plastic wrap and store them in a freezer-safe bag for up to 2 months. Thaw in the fridge before serving.

Low FODMAP Pumpkin Pie Nutrition Facts

• Calories: 215 kcal
• Total Fat: 11g
• Saturated Fat: 6g
• Cholesterol: 85mg
• Sodium: 185mg
• Total Carbohydrate: 24g
• Dietary Fiber: 3g
• Sugars: 12g
• Protein: 6g

Frequently Asked Questions

• Is pumpkin low FODMAP? Yes, canned pumpkin is low FODMAP in servings of 1/3 cup (75g). Since this recipe uses 1 1/4 cups spread across 8 slices, each serving remains well within the safe limit for most people.
• Can I use a different flour for the crust? This recipe is specifically designed for oat flour. If you swap it for another gluten-free blend, the texture may change, and you might need more or less butter to get that “damp sand” consistency.
• What if I don’t have lactose-free sour cream? You can simply omit it or replace it with an equal amount of thick, lactose-free Greek yogurt. This adds a nice tang and extra creaminess but isn’t strictly necessary for the pie to set.

Try More Recipes:

• Low FODMAP Pecan Pie Recipe
• Low FODMAP Peanut Butter Cups Recipe
• Low FODMAP Peanut Butter Cookies Recipe