Happy Thanksgiving my fellow Canadians!! To celebrate, I am sharing this new low FODMAP Pumpkin Spice Muffins recipe. These muffins are nicely browned on the outside, but still soft on the inside. I love topping them with some pumpkin seeds or chopped walnuts for an added crunch. They are a wonderful autumn treat (AND they are more nutritious than most store-bought muffins).
I am so excited that it is Autumn here in Ontario! We have four large maple trees and I love seeing the trees turn red. I don’t even mind that the weather has started to cool off, as it just means I get to wear more cozy sweaters and switch my daily tea from iced to hot. I grabbed a mini pumpkin from my farmer’s market last week and I’m planning on buying a large one to carve in a couple weeks. Anyone else looove roasting pumpkin seeds after carving their pumpkin??
If you have been reading my blog for a while, you will probably have noticed there are a lot of baked goods on my blog. Some are healthy baked goods, and some are desserts. I really enjoy baking and actually find it relaxing. When I first started the low FODMAP diet, I was so stressed out and I couldn’t even relax by whipping up a batch of my usual favourite baked goods!
It didn’t take me long to check out a couple books from the library and try some low FODMAP and gluten-free recipes. And to be honest, I was so disappointed. The first cookie and muffin recipes I tried were so grainy and just blah. I thought that maybe gluten-free baked goods just simply couldn’t taste as good as regular ones.
But then I found Bunners, a gluten-free and vegan bakery in Toronto. They sell the best muffins I have ever had (gluten-free or regular)! I will always feel grateful to Bunners for making me believe it was possible to make an amazing low FODMAP baked good.
Once I knew it was possible, I started experimenting with my own recipes. I found that it was very important to use a blend of flours to be able to obtain a texture as good as a regular muffin. My go-to flour blend is a mix of white rice flour, tapioca starch and sweet rice flour. I’ve also used Bob’s Red Mill 1-to-1 blend with success. For some recipes, such as muffins, I also use almond flour and oats to add moisture and help keep the inside nice and soft. If you only used white rice flour in this recipe, you would end up with a very dense and grainy muffin (and no one wants to eat that).
To make these pumpkin muffins, I adapted my recipe for carrot banana muffins. I had fun playing with the proportions of wet and dry ingredients, and after many attempts, I finally got it right! This recipe is more complicated than many of my other baked goods, and I know that not everyone loves spending lots of time baking like me. If you are looking for some easy recipes for baked goods, check out these recipes:
You may be wondering if you can make these muffins without almond flour and/or oats. Yes, you can substitute more 1-to-1 flour blend in place of the almond flour and/or oats. However, if you can eat almond flour and oats, I recommend you use them as they are more nutritious and improve the texture of the muffins. (Note: almond flour is low FODMAP at 1/4 cup, and oats are low FODMAP at 1/2 cup).
If you can eat wheat without digestive issues, then you can go ahead and use all-purpose white flour in place of the 1-to-1 blend.
Greasing the pan instead of using liners helps them brown up nicely on the outside!
Keep extra muffins in a container for a few days at room temperature, or for up to a few months in the freezer. I recommend reheating extra muffins for 15 seconds in the microwave before eating (or longer if they are frozen).
This recipe was adapted from my Carrot Banana Muffins recipe.
Want more low FODMAP snack ideas? My Quick and Easy Snacks E-Book has 12 delicious recipes that are simple to make. All of the recipes are low FODMAP and gluten-free. Included is a helpful guide to making healthy and filling low FODMAP snacks. As a bonus, there is also a printable list of 54 snack ideas – you can print it off and keep it in your kitchen! The list is divided into four sections: sweet snacks, sweet n’ salty snacks, savoury snacks and crunchy snacks. Click here for more details!
Since I posted two recipes this week, I am taking next week off. I hope you have a great Thanksgiving!
If you love pumpkin, make sure to check out these recipes:
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.