It’s finally Autumn, which can only mean one thing… Pumpkin spice EVERYTHING! Okay, maybe not everything, but I am planning on posting multiple pumpkin recipes in the next month. First up: Low FODMAP Pumpkin Spice Baked Oatmeal. These little bites of baked oatmeal are a great on-the-go healthy snack (or breakfast!) packed with vitamin A, fibre and yummy pumpkin spice flavour.
There’s no doubt that pumpkin spice is trendy every autumn. Unfortunately, most of the pumpkin spice products for sale aren’t exactly healthy. Starbuck’s pumpkin spice latte has 50 grams of sugar in a grande, which is 12.5 teaspoons (based on Canadian nutrition facts information). That is a LOT of sugar for one drink.
You can still enjoy the delicious flavour of pumpkin spice without tons of sugar! This recipe is lightly sweetened (1 teaspoon per baked oatmeal, with an option to add in some chocolate chips). Plus, it will actually help fill you up due to the fibre.
These baked oatmeal bites are so easy to make! Start off by preheating your oven to 350 F and greasing your muffin tin. You can use a small amount of butter or an oil spray. I typically use a small piece of paper towel to lightly coat the tin with softened/melted butter. You could also use silicone muffin liners, but I don’t recommend using paper liners. The oats will stick to the paper liners and make it super messy to eat.
You only need one bowl for this recipe! Mix together the liquid ingredients first (pumpkin, milk, maple syrup, egg/flax egg and vanilla extract).
Next, stir in the delicious spices (cinnamon, ginger, nutmeg and cloves), plus the salt and baking powder.
Then, toss in the rolled oats and stir until combined.
It may seem like the batter has a lot of liquid. That’s okay, the liquid will be absorbed when it is baked in the oven.
This is also the point you can stir in some optional add-ins. For example, you could add a quarter cup chopped walnuts for added crunch. Or a quarter cup chocolate chips for a treat. Pumpkin seeds and dried cranberries are also a tasty option! I think my favourite combination is walnuts and chocolate chips together.
I don’t often see pumpkin spice mixes for sale in Canada, but it’s simple to make it yourself. You just need ground cinnamon, ginger, nutmeg and cloves. Currently, I have a mini Tupperware container in my cupboard full of my homemade pumpkin spice blend. I use it in my pumpkin oatmeal every morning! To make your own blend, mix together:
- 1 tablespoon cinnamon
- 1.5 teaspoons ginger
- 1/2 teaspoon nutmeg
- 1/2 teaspoon cloves
You can add more/less spices as desired. Spices are low FODMAP (the only exception is garlic and onion powders).
It is also easy to make this recipe vegan. Choose a vegan low FODMAP milk instead of lactose-free milk (e.g., soy milk made with soy protein, almond milk). You can also use a “flax egg” instead of a regular egg (mix together 1 tablespoon ground flax with 3 tablespoons water and let thicken for 5 minutes). I personally prefer the recipe with a regular egg, but flax tastes good too!
Like many of my other recipes, these freeze super well. I love snacks you can store in the freezer and pull out whenever you are hungry!
I’m so excited for cooler weather and cozy sweaters!
Do you love Pinterest? I have a new Autumn/Fall Low FODMAP Recipes board packed with lots of great recipes to try out!
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet? My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.