Evelyn Reed okay so—Low FODMAP Pumpkin Muffins with chocolate chips? didn’t think I’d be the person obsessing over these but here we are. they’re soft, not-too-sweet, zero bloat, and actually taste like something you wanna eat with coffee in your car while pretending you’ve got your life together. gluten-free, no sneaky onions or bananas, and safe-ish chocolate. win.
Jump to RecipeIngredients Needed
- 2 cups gluten-free 1:1 flour: the Bob’s Red Mill blue bag—works like regular flour but won’t wreck your gut.
- 1 tsp baking soda: makes them rise. plays nice with sensitive bellies.
- ½ tsp salt: enough for flavor. still FODMAP-safe.
- 1½ tsp pumpkin pie spice: check your blend—shouldn’t have onion/garlic anything.
- 1 cup canned pumpkin puree: NOT pumpkin pie mix. legit pumpkin. FODMAP-safe in this amount.
- ½ cup maple syrup: natural sweetener. no honey here.
- ½ cup extra light olive oil: or canola. nothing fancy.
- 2 eggs: hold it all together. protein bonus.
- ¼ cup water: helps mix things up.
- ½ cup + 2 tbsp Enjoy Life mini chocolate chips: dairy-free, low FODMAP friendly if you don’t overdo it.
How To Make Low FODMAP Pumpkin Muffins
Dry bowl first:
Mix your flour, baking soda, salt, and pumpkin spice. Use a whisk or fork. Honestly a spoon works too.
Wet bowl now:
Pumpkin, syrup, oil, eggs, water. Mix it till smooth-ish. Don’t overthink it.
Combine both:
Pour dry into wet. Stir gently. Lumps are fine. Fold in ½ cup of the chocolate chips.
Scoop and top:
Divide batter into lined muffin tins. Sprinkle the other 2 tbsp of chips on top like you’re decorating cookies.
Bake it out:
30–35 mins at 350°F. Toothpick comes out clean = they’re done. Let them sit 10 mins before pulling them out.
Recipe Tips
- Check your chocolate chips—some sneak in dairy or weird fillers.
- Let the muffins cool fully if you’re freezing them.
- Don’t add banana or applesauce—those aren’t low FODMAP here.
- Muffins may look a little cracked on top. Totally fine.
How to Store & Reheat
- Room Temperature: 3 days in a sealed container.
- Fridge: Up to 1 week. Keep them airtight.
- Freezer: 3 months. Reheat in microwave ~20 seconds.
Nutrition Facts (Approx. per serving)
- Calories: 230
- Sodium: 150mg
- Protein: 3g
- Fat: 10g
- Carbs: 30g
- Fibre: 2g
- Sugar: 13g
FAQs
Is pumpkin low FODMAP?
Yes, in portions under ½ cup. One muffin is totally fine.
What kind of chocolate chips are safe?
Use ones like Enjoy Life brand—no dairy, no inulin, no weird fibers.
Can I use almond flour instead?
Nope. Too high FODMAP in muffin quantities. Stick to the 1:1 gluten-free blend.
Are these safe for IBS?
Yep, if you stick to one muffin and use the listed ingredients exactly.
Can I use coconut oil instead of olive?
Yes, just use refined coconut oil so it’s easier to digest.
Low Fodmap Pumpkin Muffins Recipe
Course: BreakfastCuisine: AmericanDifficulty: Easy12
servings10
minutes35
minutes230
kcalTender, warmly spiced Low FODMAP Pumpkin Muffins with dairy-free chocolate chips—cozy, gut-friendly, and fall-approved.
Ingredients
2 cups Bob’s Red Mill 1:1 gluten-free flour
1 tsp baking soda
½ tsp salt
1½ tsp pumpkin pie spice
1 cup canned pumpkin
½ cup maple syrup
½ cup extra light olive or canola oil
2 large eggs
¼ cup water
½ cup + 2 tbsp Enjoy Life chocolate chips
Directions
- Preheat oven to 350°F, line muffin tin.
- Mix dry ingredients in one bowl.
- Mix wet ingredients in another.
- Combine both gently.
- Fold in chocolate chips.
- Scoop into tins, top with extra chips.
- Bake 30–35 mins, cool 10 mins before removing.
Notes
- Check spice blend—must be FODMAP safe.
- Let cool fully before storing to avoid sogginess.
- .Don’t sub almond or coconut flour.
- Best fresh but freeze surprisingly well.
